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A growing body of research suggests that the very process of daily self-check-ins, journaling and expressing yourself is inherently therapeutic. It comes with lots of benefits for your body and mind. Even a few seconds per day can make a huge difference to your mental wellbeing. 

Check out the following aspects and pick the most relevant to your current situation:

1. Improve your mental health by reducing the discomfort of stress, anxiety and depression (check sources at bottom)
2. Stay organized and focused on future goals
3. Identify, track and achieve your goals
4. Improve your communication with your coworkers, partners, family, friends or other people in your life.
5. Find inspiration, acceptance and even physical healing.
6. Overcome fears and improve self-confidence
7. Create a safe place to open up and let go of things that trouble you.
8. Collect data about yourself, your emotions, thoughts and actions. 
9. Identify negative thoughts, self-talk and behaviors
10. Create a reliable data-base for coaching or therapy sessions
11. Practice gratitude and improve sleep 
    

Journaling Made Easy 

Journaling comes with no adverse effects, zero costs and only asks of you a minute of attention. All you need to do is type or speak into the app and adjust or add to the suggestions.

You can do it anytime and anyplace. The most important thing is to start now and make it a habit as soon as possible. The best: The Earkick selfcare companion app can make it really easy for you.

Make use of the customizable reminder function or check out the habit-stacking method to ease habituation. Maybe you want to reward yourself for keeping up the daily practice. Journal in a comfy position before drinking a refreshing beverage, reading a book or watching TV. Over time you will notice that journaling becomes the reward itself.

Want to dig deeper into why journaling is good for your mental wellbeing? Check out the following sources:

1. Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial 
   

2. An everyday activity as a treatment for depression: the benefits of expressive writing for people diagnosed with major depressive disorder
   

3. Just write: physician journaling and mitigating burnout
   

4. Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis. 
   

5. Efficacy of Narrative Writing as an Intervention for PTSD: Does the Evidence Support Its Use? 
   

6. Mental health problems and help-seeking behavior among college students
   

7. Mindful gratitude journaling: psychological distress, quality of life and suffering in advanced cancer: a randomized controlled trial
   
8. Why Feeling Heard Improves Mental Readiness
   
9. From Einstein to Lizzo: Journaling Rocks Say 80 Stars

The Earkick selfcare companion app is built on four science-based elements. Check out the respective blog post on why and how we designed it.

From the most relevant aspect you picked as your reason for journaling, you can derive a clear direction towards goals you want to achieve. If you divide those goals into small steps, tasks or actions, it’ll be easier to inch closer to achievement every day.

Small changes can have a huge impact on mood, concentration, productivity, anxiety levels, engagement with life and overall satisfaction.

The Earkick selfcare companion app supports that process with scientifically backed suggestions, customizable reminders and a gamified experience that continuously visualizes your progress. Ideally you pick less than five goals at a time.

Each goal translates into creating or breaking a habit – that needs your attention. So, make it as easy and enjoyable as possible and reward yourself to stay motivated. This mini-video shows how set up a simple routine like “take a walk”.

And if laughing was one of your goals for today, you can check it off easily by watching crazy Tim Urban fight gratification monkeys and panic monsters.

Want to dig deeper into why goal setting and habituation is good for your mental wellbeing? Check out the following sources:

1. Goal setting improves retention in youth mental health: a cross-sectional analysis
2. How Setting Goals Can Help and Hurt Your Mental Health
3. Optimizing Students’ Mental Health and Academic Performance: AI-Enhanced Life Crafting
4. Nutritional psychiatry: Towards improving mental health by what you eat
5. Mental Health and Healthy Habits in University Students: A Comparative Associative Study

Prefer listening or watching a video to reading? Check out these shows:

1. The 10% Rule: Small Changes, Big Results
2. Good Habits, Bad Habits

The Earkick selfcare companion app is built on four science-based elements. Check out the respective blog post on why and how we designed it.

If you find it much easier to engage in alertness and wakefulness as compared to relaxation and sleep, you’re in good company. Humans can force themselves to pull an all-nighter or stay up late but can’t really force themselves to fall asleep.

Immediately calming down and relaxing needs practice and because it’s hard to control the mind with the mind, try engaging the body to access calm states.

Next time your mind gets stuck in a loop or you need to disengage from your thoughts, check out the content section 🎧 on the Earkick selfcare companion app.

Make short breathing sessions your superpower and train your nervous system to go from high alert to deep relaxation within minutes. Try engaging music’s positive effect on your emotional well-being by tuning into the Ambiance mixer whenever you need to destress. At work, in sports, art or innovation, remember that your power is proportional to your ability to relax.

Want to dig deeper into the science of recovery and how to train relaxation in real time? Check out the following sources:

1. Breathing for Mental & Physical Health & Performance
2. Recovery from Work: Advancing the Field Toward the Future
3. The recovery paradox: Portraying the complex interplay between job stressors, lack of recovery, and poor well-being
4. How to Recover from Work Stress, According to Science
5. Micro-break activities at work to recover from daily work demands
6. Research Overview on Ultradian Rhythms
7. How to Relax in Stressful Situations: A Smart Stress Reduction System
8. Relaxation Techniques
9. Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation
10. The Effect of Guided Relaxation on Cortisol and Affect: Stress Reactivity as a Moderator
11. Science On Relaxation Training

Prefer listening to reading? Give your eyes a break with this podcast:

Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind

The Earkick selfcare companion app is built on four science-based elements. Check out the respective blog post on why and how we designed it.

Why The Time for Selfcare is NOW

Our modern lives have become incredibly demanding, with various factors challenging our physical, mental, and emotional wellbeing.

The constant pressure to perform, the influence of social media and digital devices, the fast-paced nature of society, and a never-ending flood of bad news can all take a toll on our health and happiness.

In such a frenzied world, selfcare has become a true super power, helping us to prioritize our needs, reduce stress, and prevent burnout. By practicing it, we can improve our mental readiness and increase our productivity one step at a time.

Selfcare has Nothing to do with Being Selfish

Just like putting on our oxygen mask first on a plane before assisting others, selfcare helps us take care of ourselves so that we can better take care of others. Most of all:

Selfcare enables us to be more present and engaged in our lives, relationships, and work. 

That’s why we designed the Earkick selfcare companion app for people like you and me. It helps us get in the driver’s seat of our wellbeing and own our mental readiness in a holistic manner. The app is science-based and built on four essential elements that will be explained in this blog post.

Element 1: Self-Check-Ins For Immediate Support

Taking ownership of your thoughts and emotions is crucial. The Earkick selfcare companion app offers self-check-in tools that are easy to use. They help you keep track of your emotional health, reflect on your experiences and collect your data in a safe way. All data is analyzed and stored on your device. It’s yours and yours alone.

Journaling is a key aspect of this first element, as it allows you to express yourself without feeling judged and gain insight into your thoughts and feelings anytime.

The best: The Earkick Panda is all ears. It will give you immediate feedback and validate whatever you are going through.

Element 1 enables you to have agency over your thoughts and emotions.

Element 2: Level Up With Routines

The insights you gain through journaling and self-reflection will motivate you to change your status quo. You can do that by building new healthy routines. Earkick helps you set goals, establish healthy habits, and take consistent steps towards achieving them. It provides scientifically backed suggestions, customizable reminders and gamification features to keep you engaged. With this guidance you’ll find it easy to make your first steps towards sustainable success.

Element 2 empowers you to make progress towards your goals, no matter how small or mundane they may be.

Element 3: Harness The Power Of Stats

This element of the Earkick selfcare companion app is about reviewing and aligning actions for a healthy lifestyle. The review process involves learning from your stats, recognizing biases, and actively reliving positive experiences to combat negativity bias. 

Additionally, the app helps you understand external factors such as weather, temperature, location, and more. That way you can identify triggers and make data-driven decisions about alignments and changes.

Element 3 helps you stay on top of your data and identify areas for improvement.

Element 4: Recover Like A Champion

Taking time to recover and rejuvenate is more important than ever. Earkick offers various tools and techniques, including breathing exercises, calming music, and guided sessions to help you disconnect from a stressful situation, achieve a state of deep relaxation or improve your sleep.

Element 4 helps you build mental readiness and resilience which are essential in coping with whatever challenges life throws at you.

Snackable Content Made Just For You

In our next blog post we will introduce a series of snackable content that will make each element more actionable. The aim is to serve you bits and pieces of practical knowledge around selfcare, life hacks and how to best use the app.

Ready to go? Download the Earkick selfcare companion today and get started!

Pressure Is Mounting Everywhere

In today’s uncertain times, companies are under more pressure than ever to deliver results. With massive layoffs, a looming recession, banks collapsing, and companies facing difficult times raising capital, the economy and markets are clearly nervous. 

In response, many organizations are shifting their focus from a well-being culture to a performance culture.

This is understandable because companies need to deliver results to their various shareholders, partners, and customers to ensure their long-term survival and success. However, this shift can also come with serious risks.

There’s only so much heat an already exhausted workforce can take before burning out. 

A Road Paved With Good Intentions

When companies swing the pendulum too far from a well-being culture that prioritizes employees’ physical and mental health to a culture that focuses solely on performance and mainly prioritizes productivity and results, they may not achieve the desired outcomes.

It can even turn into the opposite because neglecting employees’ well-being can lead to decreased productivity, increased burnout, and high turnover rates, ultimately harming the company’s bottom line. 

Most companies that want to promote performance start on a path that is paved with good intentions.

They set ambitious goals and push themselves to reach them. However, what seems to accelerate performance can turn into a performance culture that is toxic and spreads throughout the entire organization. 

Once companies are on that path workloads become relentless, and boundaries dissolve while psychological safety takes a hit. In such an environment, stress and anxiety can easily get a grip on the workforce.  

And while performance may still increase and outcomes may still look great, they come at a tremendous cost for everyone involved. For example a marketing agency that emphasizes meeting deadlines and achieving sales targets, but fails to address the mental and physical health of its employees, might end up with a toxic work environment where employees are stressed, overworked, and not able to perform to their full potential.

Well-being Alone Doesn’t Solve The Problem

On the other hand, when a company prioritizes well-being over performance, it can lead to unproductivity. For example a company that prioritizes employee happiness by providing perks like free meals, unlimited vacation days, and flexible work hours but fails to set clear performance goals or provide adequate training can result in low productivity and disengaged employees.

The good news is that it needn’t be that way.

Leaders and organizations that are effective don’t need to make a choice between prioritizing well-being and performance. They can aim to establish a work environment that is both healthy and conducive to high performance. Rather than concentrating solely on one factor, they can consider what a culture that promotes both well-being and high performance would entail, and take gradual steps to develop it.

In the following section we will explore how to establish such a culture and how to reap the benefits of it.

High Performance Without Burning Out

Employees, teams, and entire organizations can achieve high performance and growth without burning out. The key is to strive for what is called a healthy or sustainable performance. It is achieved by striking a balance between pushing people to perform while also fostering an environment that promotes well-being. By doing so, teams and organizations can create high-performance cultures that go from unhealthy to healthy and from unsustainable to sustainable.

The best is those cultures not only improve their workforce’s mental readiness, but also deliver results, and attract and retain talent. This ensures the long-term success of the company – even in the most competitive of business worlds.

Let’s break it down into 3 strategies that every company can start working on.

How To Build A Healthy Performance Culture

1. Balance performance and growth
   
   Strive to strike a balance between focusing on performance and growth. This means leveraging employees’ existing skills and knowledge to achieve short-term results while also providing opportunities for them to learn new skills and tackle new challenges that will help them grow and develop for the future.
   

Example A:  A sales team may focus on hitting their quarterly targets, utilizing their current skills in sales and customer service to close deals and maintain customer relationships. At the same time, the company may offer training programs or assign stretch projects to help the sales team develop new skills, such as data analysis or social media marketing, that will prepare them for future roles and keep them engaged in their work.

Example B:  A software development team may prioritize delivering a high-quality product within a tight deadline, utilizing their current programming skills and knowledge of the software development process to meet the project requirements. However, the company may also offer opportunities for the team to work on new and innovative projects that require them to learn new programming languages or techniques, keeping them engaged and growing in their careers.

2. Empower Sustainable Work Practices
   
   Encourage employees to push themselves to perform at their best, while also providing support and permission to switch off and recover. This involves establishing norms and clear guidelines around when it’s acceptable to stop working, the importance of having a life outside of work, and the right to say no without facing negative consequences.

Example A: A marketing team may be encouraged to work diligently to launch a new product campaign, but the company also provides clear guidelines around when it’s acceptable to stop working, such as no emails or calls after a certain hour, and encourages team members to take time off to recharge. Leaders within the company model this behavior by taking time off for vacations or other personal pursuits, showing that work-life balance is not only acceptable but essential for personal well-being.

Example B: A tech team may be encouraged to work long hours to complete a critical project, but the company also encourages team members to take breaks and switch off from work when needed. There may be regular team events or activities outside of work hours to promote work-life balance, and the company may actively discourage the “always-on” culture by modeling healthy work habits and promoting self-care.

3. Create a holding environment at the workplace
   
   Establish a culture where employees are expected to give their best effort and are also provided with adequate support and recognition in return. This means setting high standards for performance and holding employees accountable for meeting them, while also offering coaching, support, and rewards to acknowledge their contributions.
   

Example A: In a sales team, employees may be held to a high standard for meeting sales targets, but the company also offers comprehensive training programs and ongoing coaching to help them improve their skills. Additionally, employees may be recognized and rewarded for their achievements through public announcements, awards, or bonuses, creating a sense of pride and accomplishment within the team.

Example B:  in a software development team, employees may be expected to deliver high-quality code within tight deadlines, but the company also provides a supportive work environment with flexible work hours, opportunities for personal and professional development, and regular feedback and recognition for their contributions.

How Does A Healthy Performance Pay Out?

1. By balancing a performance focus with a growth focus, companies can create a sense of purpose and fulfillment among employees, who will feel like they are contributing to both the present and the future of the company.
   
2. By fostering a practices that encourages hard work and rest, companies can create a more productive and engaged workforce. When employees feel supported in taking care of their mental and physical health, they are more likely to perform at their best and feel a sense of loyalty to the company.
   
3. By creating an environment where employees are expected to perform at a high level and are supported in doing so, companies can build a more engaged and committed workforce. When employees feel valued and supported, they are more likely to be motivated to go above and beyond in their work, leading to better overall performance and a positive work culture.

How To Make Well-Being And Mental Health Work

At Earkick we provide a full-fledged solution for workplace mental health and healthy performance. It acts as an intuitive selfcare companion for employees and as a real-time dashboard solution for employers. With our solution enterprises can see their workforce’s state of well-being in real time.

Full privacy is granted and employees can do self-check-ins in just a few seconds using text, voice, or video. The Earkick AI analyzes the data in real time and offers immediate personalized feedback as well as actionable suggestions.

The solution requires no personal information and offers science-based sequences to improve mental readiness, productivity and performance in an actionable way. Members learn how to focus on recovery, set achievable goals and build healthy habits.

To members, Earkick also provides immediate feedback, guided sessions, stress management techniques, and much more, enabling members to become their happiest and healthiest selves – especially in high performance environments.

Ready to establish a culture of healthy performance while avoiding burnout? Get in touch.

Have you ever been in a situation where you wanted to speak up, share your struggles, express your true feelings or take a risk, but felt held back by fear of judgment or failure?

Remember those days where you felt like everything and everyone conspired against you? Where the challenges in your private life added to your stress at work, and the constant flow of bad news made the bottom drop out of the barrel? 

That’s where a holding environment comes in. It’s a unique psychological space that can empower us to push past our limitations and reach our full potential – even in totally wacky times. 

In this article, we’ll dive into the concept of holding environment, explore its benefits, and discuss how it can be applied in the workplace to weather storms, reduce stress and create a positive, productive work culture and encourage personal growth – even in the face of adversity. 

So, buckle up and get ready to discover how a holding environment can change your and your company’s life!

What Is A Holding Environment?

A holding environment is a psychological space where we feel both safe and uncomfortable.

It is an environment that provides a sense of safety and support, but also challenges us to step outside of our comfort zone and experiment with new ways of thinking and acting.

The concept of holding environment was first introduced in 1953 by Donald W. Winnicott, a British pediatrician and psychoanalyst. According to Winnicott, the holding environment is the physical and emotional environment in which we experiences a sense of safety, warmth, and support. This environment is crucial for each one of us, especially in our early years, to develop a healthy sense of self and to build strong relationships with others.

Let’s turn to an analogy to better understand what a holding environment feels like.

Think of a butterfly trying to break out of its cocoon. When a butterfly is ready to emerge from its cocoon, it has to struggle and push against the walls of the cocoon to break free. This not only looks uncomfortable and painful to us, it actually is incredible hard to work through all that goo. Yet, it’s a necessary part of the butterfly’s growth and development.

A holding environment is like the cocoon for the butterfly. It’s a special kind of space where we can grow and learn new things, even if they’re difficult or uncomfortable. And just like the butterfly needs to push against the walls of its cocoon to become stronger and ready to fly, we need to face challenges and push ourselves outside of our comfort zone in order to learn to cope, grow, and take to the sky.

Oftentimes, this is not only uncomfortable but even scary. However, just like the butterfly has the support of the cocoon to help it develop, we have people in our lives who care about us. They want to help us learn and grow. They can create a holding environment that is both safe and uncomfortable, so that we can become the best and healthiest version of ourselves.

In our childhood it is our parents, in school our teachers, and in sports our coaches that need to build that space for us. When it comes to our health it is our doctor or therapist that can create a holding environment. And at work it hopefully is our managers.

Let’s take a closer look at why that matters and why there has never been a time when a holding environment mattered more than now.

Why Does It Matter For Workplace Mental Health?

We spend about a third of our adult lives at work and the environment we encounter there affects how we feel about ourselves, our roles and our capacities. It affects how we interact with others, how we develop and how much we progress. Here are three main reasons a holding environment impacts workplace mental health:

1. A holding environment is essential for workplace mental health because it creates a space where we can bring our whole selves to work, explore new ideas and take risks without the fear of judgment or failure. It allows employees – and even entire teams – to push themselves beyond their limits, develop new skills and enrich their perspectives.
   
2. Additionally, a holding environment in the workplace promotes a sense of psychological safety, which is crucial for our mental health. When we feel safe and supported, we are more likely to speak up, share our ideas, and collaborate with others. 
   
3. This leads to a more sustainable and productive work environment, which in turn can have a positive impact on our overall well-being and mental readiness.
   
   By creating a holding environment in the workplace, managers and colleagues alike can empower fellow employees to reach their full potential and foster a culture of growth and development. This is particularly important in current times where the cost of lost productivity due to mental health issues at work are breaking records.
   
   

Holding Environment Doesn’t Mean A Cozy Place

It is important to note that a holding environment is not just about making employees feel safe.

It is also about creating a sense of discomfort that motivates individuals to confront their problems and make positive changes.

This discomfort can come in many forms, such as a challenging project, a difficult conversation, or a change in the company culture.

The discomfort of a holding environment is what encourages us to stand up for themselves, to take risks and to experiment with new ways of being. It is uncomfortable enough to motivate us to confront our problems and make changes, but safe enough that we feel supported throughout the process.

Leaders in the workplace play a critical role in creating a holding environment. They’re tasked with creating a culture that encourages risk-taking and experimentation, while also providing support and guidance to the growing number of employees who are struggling.

Where the typical suggestions around a healthy workplace culture include strategies such as open communication, active listening, and a willingness to provide constructive feedback, we need to look beyond that to build a holding environment in today’s demanding circumstances.

4 Building Blocks During Challenging Times

In the current uncertain, challenging times, more and more employees are feeling stressed, weak, confused, anxious, and misunderstood.

And no, this is not “just because we live in a mental health crisis.” 

Rather, stressed employees are often responding exactly as they should, given the conditions of what they’re going through in their private and professional lives. Creating a holding environment therefore starts with acknowledgment and the following building blocks:

1. Acknowledgment: Acknowledging that these challenges are not just personal struggles, but also societal and collective issues goes a long way. Acknowledging and validating what employees are going through is very different from “feeling sorry” or joining the song of the many complaints. It is about showing respect for the reality each employee is experiencing.

2. Active Listening: As managers, it is crucial to actively listen to our employees. This means being present and showing heartfelt patience while they sort through their feelings and thoughts. Offering guidance and stability, without talking down problems or taking the difficulties away from the employees’ shoulders, or patronizing them.
   
   It is essential to endure the tension that arises when listening to employees’ struggles, such as financial concerns, job insecurity, loneliness, effects of social media, climate crisis, war, and the complexity of an ever-changing world. 

3. Call it what it is: Have an open and honest conversations about these topics, acknowledging that we are all going through this together. Call the problems by their name instead of focusing solely on the symptoms at hand. Symptoms like exhaustion, confusion and overwhelm are common responses to something deeper, more societal, and more collective.
   
   By addressing the root causes of employees’ stress, anxiety, and depression, you can create a holding environment that promotes mental well-being and focuses on the areas that lie within each employee’s control. That’s where they can start building the skills and mental readiness to deal with whatever the future holds. 

4. Activate collective resources: Creating a holding environment for employees also means to that they’re enabled to tap into collective resources. When we tackle problems together and work collaboratively, challenges that would be too difficult to face alone can be mastered.
   

A holding environment fosters a common understanding of how to maintain hope, motivation, purpose and meaning in the worst of circumstances.

With a holding environment in place, employees learn how to cope, how to collaborate, and how to face challenges no matter how bonkers things get.

And when they find themselves covered in goo, they’ll know they need to keep going because they’re not going at it alone.

To better illustrate how these suggestions can be implemented in a straightforward manner, check out the following 4 case studies. From coping in a fast-paced environment, to financial, relationship and mental health issues – there is always a way for managers to acknowledge, listen, name the problem and activate support.

Building A Holding Environment: 4 Case Studies

1. Clara: Breaking The Overtime Cycle

Clara was a hard-working employee at a fast-paced tech startup. She always tried to meet her deadlines and deliver quality work. However, recently, she had been struggling to keep up with her workload, and so she turned to working long hours and weekends. Her manager, Rachel, noticed that Clara seemed exhausted, stressed and irritated. She decided to meet with Clara to discuss her workload and any issues she may be facing. She listened to Clara’s concerns and offered support by suggesting ways to manage her workload, walking her through stress management strategies and the importance of recovery. 

At the same time, Rachel set expectations with Clara for her future work performance, letting her know that the long hours she had been working were neither sustainable nor acceptable. She asked Clara to co-create a plan with her for how she would manage her workload and make time for recovery going forward. In addition Rachel held her accountable for following through on that plan.

Rachel couldn’t make the pressure of a fast-paced tech startup go away but she could support Clara in building a better response to it. Clara felt acknowledged and was motivated to improve her approach to work.

2. Julian: Tackling Financial Distress

Julian was a friendly and outgoing employee who loved working with his team. However, he had been absent from work for several days, and his manager, Olivia, was concerned about his well-being. Olivia reached out to Julian to check in on him and offer support. It turned out that Julian had serious financial problems that he was trying to fix all by himself. Olivia immediately connected him with the company’s employee assistance program and got him in touch with a peer that had gone through similar challenges.

At the same time, Olivia set expectations with Julian for his future attendance and work performance. She let him know that his absence had put additional pressure on his team and that it was important for him to communicate more effectively about his needs and availability. Olivia worked with Julian to develop a plan for how he would manage his workload going forward, including regular check-ins to ensure he was meeting his commitments.

Olivia did not make Julian’s financial problems disappear, but he felt supported by her and his peer. With the help of the plan they developed, Julian was able to cope and get back on track soon.

3. Becky: Overcoming A Nasty Breakup

Becky was a skilled employee who had been struggling to focus at work and was increasingly making mistakes. Her manager, Linda, noticed that Becky was struggling and scheduled a meeting to better understand the cause of her distraction. Although Becky’s issues were related to a nasty breakup in her private life, Linda offered support by providing training around boundary setting, selfcare and how to disconnect from worries.

At the same time, Linda set expectations with Becky for her future work performance, letting her know that her mistakes were not acceptable. She encouraged her to take ownership of her work and strive for resilience in her private life. Linda worked with Becky to develop a plan for how she would improve her personal skills and meet her goals, including regular feedback and coaching.

Linda didn’t turn Becky’s breakup around but she empowered her to build up the right response. Becky felt supported by her manager and appreciated the additional resources she provided to help her claim back her private and professional strength.

4. Tom: Prioritizing Mental Health

Tom was a dedicated manager who was going through a tough time with his mental health. His boss, Gabriel, noticed that Tom seemed to be struggling and that it was affecting his work and his relationship with colleagues. Gabriel offered support by connecting Tom with resources such as counseling and time off.

At the same time, Gabriel set expectations with Tom for his way back into a work routine, letting him know that he needed to face his struggles and accept help. They sat together to develop a plan for how he would manage his recovery and prioritize his responsibilities, including regular check-ins to ensure he was staying on track.

Gabriel couldn’t spare Tom from going through a dark time and having to face his mental health issues.

But he built a holding environment for him. Tom felt supported by his boss and encouraged to fully own his mental health journey so he could be back to his healthy and productive self soon. 

Why Catching Early Trends Is Key

Many problems in our private or professional life start with a slight change in our behavior or our emotional health. Ideally we spot them early on and do not wait until they snowball into bigger problems that take a toll on our well-being, our career or our relationships.

As individuals we can best notice changes by keeping a simple journal. The Earkick selfcare companion is a free app that makes it very easy to keep an overview over our emotional and behavioral trends.

As managers we can best identify changes in our team members by keeping an eye on our employees’ mental readiness trends and seeking a conversation early.

At Earkick we provide a full-fledged solution to workplace mental health. It acts as an intuitive selfcare companion for employees and as a real-time dashboard solution for employers. Full privacy is granted and employees can do self-check-ins in just a few seconds using text, voice, or video. The Earkick AI analyzes the data in real time and offers immediate personalized feedback as well as actionable suggestions.

The solution requires no personal information and offers science-based sequences to reduce stress, set achievable goals and build healthy habits. Earkick also provides immediate feedback, guided sessions, stress management techniques, and much more, enabling members to become their happiest and healthiest selves.

Why Does The Health-Privacy Paradox Matter?

How often have you heard people say: “You can’t have the cake and eat it too”? It’s true for many situations for obvious reasons and when it comes to mental health support at work and privacy, we face a similar challenge.

On one hand, we want to get timely and personalized support but on the other hand, we are concerned about sharing our struggles with others because we want to protect our privacy.

The exciting news is that with the help of technology and the right guidelines in place, we can have the best of both worlds and resolve a dilemma that has existed for so long: The health-privacy paradox.

In this blog post, we will dive into what the health-privacy paradox is, what it means for workplace mental health, and how it can be resolved. We want you to have both, the cake and the pleasure of eating it.

What Is The Health-Privacy Paradox?

The health-privacy paradox refers to the tension between the desire for privacy and the need to share personal health information to receive appropriate mental health support or medical care. It arises from the conflict between the benefits of sharing health information and the risks associated with disclosing personal information. 

The paradox suggests that for example, we may be reluctant to share personal health information due to concerns about stigma, discrimination, or loss of privacy, even if sharing this information could lead to better health outcomes.

The health-privacy paradox is particularly relevant in the context of healthcare, where sharing personal information is often necessary for effective treatment. However, it can also be applied to other areas, such as workplace mental health or public health initiatives, where we may need to disclose personal information to receive appropriate support or services. 

In simpler terms, the health-privacy paradox means that we want to keep our personal health information private, but we also need to share it with our employers, managers, or colleagues to get the help we deserve. This can be especially relevant when it comes to mental health, where many of us may be hesitant to disclose our condition due to the stigma and discrimination that can sometimes accompany it.

The Health-Privacy Paradox In The Workplace

But why is this health-privacy paradox even a thing at work? Well, it’s because we value our privacy and the ability to control who knows what about us at work. At the same time, we want our employers to support our physical and mental well-being, and that often requires sharing information about our health with them.

In the workplace, the health-privacy paradox can be especially tricky to navigate. On the one hand, as employees, we want to be heard, validated, and supported by our managers, but on the other hand, we want to maintain our privacy and not disclose everything. This can create a lot of stress and anxiety for us as employees, which can negatively impact our mental health and overall well-being.

Let’s look at three real-life examples to make the health-privacy paradox relatable. We’ll look at two employee cases and one manager case to illustrate that balancing health needs and privacy is challenging on several levels.

Case Study 1: Trisha* (35)

Trisha*, a 35-year-old finance professional from San Francisco, has been struggling with anxiety and panic attacks for some time now. “It’s tough because I want my manager to understand what I’m going through, but I also don’t want my colleagues to know about my mental health struggles. I want to control what information is shared and how” she says during our call.

Like many professionals in her position, Trisha fears being stigmatized or treated differently if her colleagues find out she struggles with anxiety. Although she gets along well with her manager, Trisha’s unsure how she will react when it comes to the topic of mental health at work.

“I heard my company has a mental health program, but I’m hesitant to participate because I don’t want my manager to see me as weak or less competent”

she confesses, fearing her mental health struggles could become public knowledge. 

The whole situation creates a lot of additional stress and anxiety for Trisha. She wants to be heard and validated by her manager, but she also wants to maintain her privacy and not disclose every detail of her life. Trisha’s mental health suffers as a result of this health-privacy paradox dilemma, and she fears being caught in a vicious self-feeding cycle of stress and anxiety. It’s already affecting her mental readiness and she finds it increasingly difficult to focus on her work.

Solution: So what can Trisha and her employer do about it?

On the individual level, Trisha can take ownership of her condition and convince herself that she’s not the only one struggling with mental health issues. With 76% of US employees reporting they experienced at least one symptom of a mental health condition in 2021, Trisha is in good company. If she starts to open up, chances are other who have been struggling alone may join the conversation.

She could start journaling or tracking her anxiety and panic attacks with an app that offers radical privacy. The Earkick self-care companion, for example, does not require her to register and all her data stays on device. Trisha is in full control of her data and can decide what and with whom she wants to share it. She can choose what part of her insights she wants to discuss with her manager, therapist, or coach.

On the leadership level, one potential solution is to create a supportive and inclusive environment in the workplace, making employees like Trisha feel comfortable enough to share concerns and challenges with their managers or colleagues without fear of negative consequences.

Her manager can contribute to such an environment by proactively and continuously addressing workplace mental health. She can

• start sharing her own experiences and struggles to build trust and get the conversation going
• demonstrate empathy and understanding towards employees by actively listening to their concerns
• co-create a plan together with employees like Trisha

Another potential solution is to use technology to help address the privacy-health paradox. For example, the app mentioned above also offers an enterprise platform that aggregates employee data into actionable insights about the entire workforce’s mental health state without disclosing any identity or personal information. By using these tools, leaders can address issues on the team level in a timely and data-driven way while still maintaining employees’ privacy.

Case Study 2: Jeremy* (29)

Jeremy* is a software engineer at a fast-growing Biotech startup in Seattle. He has been diagnosed with depression and has been taking medication to manage it. He’s worried about disclosing his condition to his colleagues because he fears they could lose trust in his ability to handle the high-pressure environment of an ambitious startup.

“I don’t want to lose my credibility or my job,” says Jeremy “This is the place I’ve always wanted to work at!” 

This can be a difficult position for anyone to be in, but it can be particularly challenging in the environment Jeremy is in, where success is often equated with productivity and performance. “So far I can still meet all my requirements, but I feel like I need to put in more and more effort to do so,” he says “I’m afraid my performance will deteriorate, and keeping my mental health struggles a secret adds to the pressure”.

Jeremy’s manager has an “open-door” policy, but Jeremy just doesn’t know how to get the conversation started. “Once I spill the beans it’s out and said. I feel like I can’t take it back after opening up about my depression. That’s what makes the decision so difficult.”

Solution: Jeremy can start normalizing a conversation about his depression by making audio-journaling and self-check-ins a habit. Expressing his thoughts and emotions not only helps him validates them but also makes room for a healthy self-reflection. With a journaling app that keeps his data fully private and helps him understand triggers, Jeremy can learn to formulate what he needs from his manager and workplace to perform at his best.

On top of his “open-door” policy, Jeremy’s manager can

• make the conversation about mental health part of the one-on-one routine
• proactively establish policies and practices that ensure confidentiality and non-discrimination
• proactively arrange a reasonable accommodation for employees with mental health conditions

Especially in startups where growth can pick up suddenly, establishing and communicating scalable processes can prevent a lot of pain in the long term.

Case Study 3: Nico* (42)

Nico* is a senior software engineer from the Boston area who has been tasked with leading several teams of young remote workers. Nico faces the health-privacy paradox in the workplace as a leader. He wants to maintain his team’s privacy, but he also wants to ensure their mental health and well-being are being taken care of. 

With his team being remote, Nico finds it difficult to observe their day-to-day behaviors and notice any changes in their mental state. “I know that mental health is crucial for maintaining a productive and engaged workforce,” Nico says ” and I’m worried that I won’t be able to notice when someone on my teams is struggling”. He absolutely wants to earn every team member’s trust from the very first day onward. He’s also very aware of the fact that unless he starts asking very personal questions, he might overlook early signs and subtle signals. 

Even if having those conversations was not a problem, Nico knows well that having constant check-ins or one-on-one meetings with every team member is not practical, especially given the remote nature of the work. 

“I can’t be everywhere at all times and I need help in connecting all the dots across team members”

says Nico. As an engineer, he’s convinced that tech can help solve his challenges.

Solution: To address this dilemma, Nico’s company can provide a full-fledged solution that analyzes employees’ mental health and provides support without requiring registration or personal data.

The member-facing app could aggregate insights from entire teams into a dashboard, which gives managers like Nico a real-time view of how their employees are doing without showing any names or traceable information. Using the dashboard, Nico could easily identify areas where his teams might be struggling and offer support without compromising anyone’s privacy.

In addition, the solution would allow Nico to “knock” on the virtual doors of employees who may need help, without knowing who they are until they give their consent for a meeting.

This feature could empower Nico’s teams to keep control of their privacy while enabling Nico to keep an overview of the teams’ mental readiness.

Rather than trying to squeeze in as many one-on-one meetings with every team member as possible and spreading himself thin, Nico could focus his resources on the cases that require his attention most.

Thanks to such a tech solution, Nico could address mental health issues in his respective teams very timely and support his employees while maintaining their trust. It’s a win-win situation for everyone involved, and Nico could build up confidence in his ability to lead his teams effectively, even in the midst of very stressful periods such as product launches or tight deadlines.

At Earkick we have built such a full-fledged solution to tackle the health-privacy paradox. Thousands of members already benefit from the radically private app and several companies are using the enterprise part. Get in touch if that sounds like the perfect solution for your workplace!

From Friday Meltdowns…

You know that feeling when it’s the end of the week, and you’ve just finished a grueling series of work projects or exams? You’re exhausted, mentally drained, and overwhelmed with emotions. It’s like all the stress and anxiety you’ve been holding in throughout the week has reached a boiling point, and you don’t know how to handle it. You just want to crawl into bed and never leave. 

…To Crappy Days

Remember those days where everything seems to be going wrong? When you come home to a messy kitchen, and your TV stops working when you finally want to relax? To top it off, your fridge is empty, and you’re starving, or your mom is nagging you on the phone about trivial things? It’s frustrating when all of these things happen at once, and it can leave you feeling overwhelmed and stressed out. 

If this sounds familiar, then you’re not alone. Many people experience overwhelming emotions, especially at the end of a difficult week or after a crappy day. 

It’s on occasions like this when you need some Dialectical Behavior Therapy (DBT) techniques in your life to help you manage your emotions and get back on track. In this post, we’ll go through some easy and effective ways to manage your emotions when life gets tough. So, buckle up and get ready to take control of your emotions!

A TIPP to handle your emotional life like a pro

In a nutshell, DBT is a type of therapy that helps people learn to manage difficult situations, balance acceptance and change, and create a life worth living. It’s like a toolbox full of different skills and strategies that you can use to manage intense emotions and make things feel a little bit better.

Today’s exercise has an easy to remember acronym: TIPP

First, let’s break it down.

1. Temperature

T is for Temperature. Sometimes, changing our body temperature can help us regulate our emotions. When you’re feeling overwhelmed, try splashing your face with cold water, taking a cool shower, holding an ice cube, or going outside on a chilly day. Some people even jump into cold water because the sudden change of temperature forces their body and mind to be absolutely in the here and now. You’ll see how there’s no room left for negative thoughts, rumination or worries. And you’ll experience how your body feels warm and energized after the initial shock of cold.

On the other hand, if you’re feeling down or anxious, try taking a hot bath, wrapping up in a cozy blanket, or sipping on some warm tea. It’s a great way to signal your body that you’re safe and protected.

Just be mindful of any medical conditions you may have that could be affected by extreme temperatures.

2. Intense Exercise

I is for Intense Exercise. When you have pent-up energy from overwhelming emotions, getting active can be a great way to release that energy and balance your emotions. You don’t need fancy equipment or a gym membership. Just get moving!

Try running around the block, doing jumping jacks, or dancing to your favorite music. But remember, don’t overdo it. A quick 10-15 minute workout is all you need to reap the benefits.

3. Paced Breathing

P is for Paced Breathing. When we’re experiencing intense emotions, our breathing can become rapid and shallow, which only exacerbates the physical symptoms. To combat this, try paced breathing. Breathe in deeply through your nose for four seconds, then breathe out through your mouth for six seconds. Repeat for 1-2 minutes and feel your heart rate slow down.

There are other breathing techniques you can explore. Once you experience how immediate the beneficial effects kick in, you’ll find yourself turning to that superpower over and over again.

4. Progressive Muscle Relaxation

P is also for Progressive Muscle Relaxation. When our muscles are tense, it can be difficult to fully relax and let go of those overwhelming emotions. Progressive muscle relaxation can help with that. Starting from the top of your body, consciously tighten and then release each muscle group, from your shoulders down to your toes. This helps to release tension and feel more relaxed.

For short breathing exercises or sessions that include progressive muscle relaxation download the Earkick selfcare companion. It’s a free app used by thousands of people around the world. They particularly love how they can customize the pace, length and sound of each exercise.

Do The Magic All In One 

So, let’s put it all together. Imagine coming home feeling empty and down, maybe even experiencing some depression. You remember a difficult time in your past that only adds to those negative feelings. But instead of giving in, you decide to try the TIPP technique.

You take a hot bath to warm up and feel comforted. Then you blast some music and dance for 10 minutes, releasing that built-up energy. Grab a broom and pretend it’s a microphone, play some air guitar, do some headbanging and sing along at the top of your lungs – whatever works best for you.

You practice paced breathing for a couple of minutes, feeling your heart rate slow down. And finally, you do some progressive muscle relaxation, loosening up all that tension. And just like that, you feel more in control and ready to tackle whatever the rest of your day holds.

With every time you practice one or more of the techniques, you’ll not only get in the driver’s seat of your emotions, you’ll also see your mental readiness improve.

Remember, practicing these DBT techniques can take some time to get used to, but they can be incredibly helpful in managing overwhelming emotions. So go ahead and give it a try next time you’re feeling like you need a little extra support. You got this!

So go ahead, give these hacks a try and let the magic of DBT do its thing.

Your friends and family might start to wonder what’s gotten into you – the new, cool cucumber that doesn’t get rattled by anything.

They might even start complimenting you on how refreshed and put-together you look. 

Soon you’ll be the envy of your friends, wondering how you stay so chill and collected in the face of chaos. When they ask you how you do it, just smile and say, ‘Oh, I’ve got a few tricks up my sleeve.’ And maybe, just maybe, you’ll decide to spill the beans.

Ready to take control of your emotional response and start practicing some of the techniques listed above? Download the Earkick selfcare companion and start handling challenging situations like a boss.

Journaling Is A Superpower

Raise your hand if you’ve ever found yourself feeling overwhelmed or anxious about life’s challenges.

Raise your other hand if you’ve ever dealt with work stress, relationship issues, or personal struggles that seemed too difficult to overcome. 

Raise your hand if you ever felt that you needed to get things off your mind and off your chest before it starts to affect you.

The good news is – you’re in good company! Famous artists, top athletes, nobel prize winners, powerful politicians, inspiring activists and hot entrepreneurs have so much in common with you. In their toughest times they turned to the power of journaling. 

What works for them can really come in handy for you, too!

Proven, Accessible and Simple

Journaling is a practice that people have been using for centuries to reflect, document their thoughts, express feelings, and capture experiences. It’s a simple yet effective way to gain clarity, reduce stress, and increase mindfulness. 

The famous and successful may have more means, but they have the same 24 hours per day as you. They all make the conscious decision of carving out a few moments each day to journal. The beauty of journaling it is accessible and simple. Anyone can use it as a tool for personal growth and development. 

A strong body of research shows that journaling also helps you manage stress and anxiety by giving you an outlet to express your emotions and work through difficult situations.

We’ve assembled a whooping 80 compelling arguments for trying out journaling. Find your favourite personalities below and get inspired by their approach. If a super busy celebrity can carve out time to journal, so can you!

80 Stars To Get You Inspired

1. Top Athletes

Picture this: You’re about to face your biggest competition yet. You’re nervous, anxious, and maybe a little bit scared. What do you do? Well, according to some of the greatest athletes of all time, the answer is simple: start journaling. That’s right, these champs have found that putting their thoughts and emotions down on paper can help them stay focused, motivated, and mentally prepared for the big game. Let’s dive into the world of athletic journaling and explore why it’s become a go-to tool for so many top performers. 

1. Simone Biles: The Olympic gymnast has spoken about using a worry journal as a way to cope with her anxiety and the pressure of competition. She would put all the things that worry her in her journal and reserves a very specific hour of the day to deal with them.
2. Serena Williams: The legendary tennis player has said that journaling helps her stay focused on her goals and mentally prepared for competition.
3. Michael Phelps: The most decorated Olympian of all time has talked about using journaling as a way to get his thoughts and emotions out, preserve his memories, visualize his goals and improve mental readiness for competition.
4. Kobe Bryant: The late NBA superstar and entrepreneur used journaling as a way to stay focused and to document his experiences as a professional athlete and businessman.
5. Eliud Kipchoge: The famous long-distance runner, keeps a journal to track his training progress, set goals, and reflect on his experiences. He records details such as his daily mileage, types of workouts, diet, and sleep patterns, and uses his diary as a tool for motivation and self-improvement.
6. Misty Copeland: The American ballet dancer and author made history as the first Black woman who got promoted to principal dancer at the American Ballet Theatre. She is known for her strength, grace, and athleticism and likes to journal as a source of aspiration and motivation. It has helped her turn her insecurities into a form of encouragement.
7. Lindsey Vonn: The former American alpine ski racer has used journaling as a tool to help her overcome setbacks and injuries during her career. She has spoken about the therapeutic benefits of journaling, including reducing stress and anxiety, as well as staying focused on her goals.
8. Usain Bolt: The exceptional Jamaican sprinter discusses in his book, “Faster Than Lightning: My Autobiography,” how he kept a training diary to track his progress and analyze his performances. He’s also used journaling to set goals, reflect on his experiences, and stay motivated. 

2. Actors and Influencers

It’s not just athletes who are big fans of journaling. Some of Hollywood’s biggest stars have also spoken out about the benefits of putting it all out there. From using multiple journals to manage their emotions to dream journaling, gratitude journaling, and more, these celebs have found that journaling can help with personal growth, creativity, and mental wellbeing. Whether it’s goal setting, processing emotions, or staying accountable, journaling is a tool that many stars rely on.

9. Emma Watson: The actress and activist has spoken about using journaling as a way to reflect on her personal growth and to stay connected with her own values and beliefs. She’s mentioned keeping as many as 10(!) journals at all times.
10. Jenna Dewan: The actress and dancer has spoken about using gratitude journaling as a way to turn off the brain and get her emotions out. It helped her focus on her goals and find her own voice and balance in a fast-paced, crazy world.
11. Dwayne “The Rock” Johnson: The actor and former wrestler recommends journaling as a tool for goal setting, making changes, building accountability and getting the universe to meet him halfway. 
12. Ryan Gosling: The actor and musician has encouraged actors to keep a dream journal as a way to explore their own emotions and to channel them into their creative work.
13. Gigi Hadid: The model and influencer keeps multiple journals to take stock of her emotions – a “good journal” for memories, a “bad journal“ to cope with anxieties. She uses sketch pads and writes on the back of receipts and keeps her journals everywhere around the house so she can just pick up whichever one is closest to her.
14. Zendaya: The actress and activist who’s openly talked about her anxiety and depression struggles keeps a “journal or art-book thing” to reflect on her experiences in the entertainment industry. 
15. Joe Rogan: The comedian, actor, and podcast host has spoken about writing down everything as a way to stay focused on his goals and to process his thoughts and emotions.
16. Leslie Jordan: The American actor and comedian, has spoken publicly about his experience with addiction and recovery. He recommended journaling as a tool to help cope with difficult emotions and stay accountable in his recovery.
    

3. Musicians 

When it comes to the creative process, journaling seems to be a go-to tool for many singer-songwriters, helping them to work through their emotions and find inspiration for their music. Whether it’s working through insecurities or documenting the struggles of fame and mental health, or promoting self-love and acceptance, these artists know that journaling can be a powerful tool for creativity and emotional healing.

17. Taylor Swift: The singer-songwriter has said that journaling is a key part of her creative process, helping her to work through her emotions and find inspiration for her music.
18. Billie Eilish: The Grammy-winning musician has been known to write in her journal about her struggles with mental health, and has talked about the therapeutic benefits of journaling in interviews.
19. Shawn Mendes: The singer-songwriter has said that journaling is a way for him to process his emotions and stay grounded while on tour.
20. Lizzo: The musician and body positivity activist has spoken about using journaling as a way to work through her insecurities and to promote self-love and acceptance. She’s not afraid of opening up about her mental health issues and has done so in a series of powerful Instagram posts.
21. Lady Gaga: The Grammy-winning musician has spoken about using journaling as a way to process her emotions and find inspiration for her music.
22. Selena Gomez: The singer, actress, producer and mental health activist has publicly shared her own journal entries, moments of self-doubt and illness in her songs and the documentary My Mind & Me.
23. Kurt Cobain: The musician and artist used journaling as a way to express himself and to document his experiences with addiction and mental illness. He filled dozens of notebooks writings, drawings and lyrics, expressing his thoughts about fame, the state of music, and the people who bought and sold him and his music.
24. Beyoncé: The singer and performer’s songs are like pages of a diary where she processes the events and expresses the emotions of her very publicly lived life.
    

4. Painters and Artists

Some of history’s most renowned artists have turned to journaling as a way to express their thoughts and experiences. From chronicling travels or coping with chronic pain to sketching ideas that would only be built in the future, journaling has become a valuable window into the minds of some of the greatest thinkers and creators that walked the earth.

25. Leonardo da Vinci: The artist and inventor Leonardo da Vinci famously kept journals to record his ideas, sketches, and observations across a wide range of topics that interested him, including painting, engineering, philosophy, warfare, and more. From the age of 26 he wrote a daily average of 3 pages producing an estimated 20,000 to 28,000 pages.
26. Frida Kahlo: The artist used journaling as a way to express herself and to document her experiences with chronic pain and physical disabilities. She didn’t just write in her diary—she also drew in it and keeping a diary helped her to establish a relationship with herself throughout her entire life.
27. Paul Gauguin: French post-Impressionist artist, kept a journal throughout his life. His journals documented his experiences and observations during his travels to Tahiti and other Pacific Islands. They provide insight into his creative process, as well as his thoughts on colonialism and cultural identity.
    

5. Entrepreneurs and Businesspeople

Journaling isn’t just for artists and writers, it’s also a habit that many successful entrepreneurs and businesspeople swear by. Whether they’re documenting their creative process or tracking their business dealings, journaling provides a valuable tool for personal growth and decision making. By taking the time to reflect on their lives and set goals, the following individuals have found success in their fields and in their personal lives.

28. Richard Branson: The founder of Virgin Group is known to carry a notebook with him at all times, using it to jot down ideas, reflect on his experiences, and set goals.
29. Oprah Winfrey: The media mogul and philanthropist has been journaling for decades as a way to reflect on her life, express gratitude and process experiences. She has said that journaling helps her identify patterns, gain clarity, and work out emotions.
30. Tim Ferriss: The entrepreneur and author of “The 4-Hour Work Week” is a big advocate of journaling, and has written extensively on how it can help with productivity, goal-setting, and self-reflection.
31. Arianna Huffington: The co-founder of The Huffington Post has spoken about using journaling as a way to manage stress and anxiety, and to stay focused on her priorities.
32. Mark Zuckerberg: The co-founder and CEO of Facebook has spoken about using journaling as a way to document his ideas and to stay organized and focused on his goals.
33. John D. Rockefeller: The American industrialist and philanthropist, kept a diary throughout his life as a way to document his business dealings, track his finances, and record his personal reflections on efficiency. He used his diary to hold himself accountable for his actions and decisions.
34. Warren Buffett: The billionaire investor and CEO of Berkshire Hathaway, credits his daily readin and taking notes habit for helping him become a better investor and make more thoughtful decisions throughout his career.
    

6. Politicians and Public Figures

Regardless of one’s level of power, fame, or success, the act of reflection through journaling is a practice that people from all walks of life turn to. From politicians to billionaires and royalty, many have recognized the value of taking time to document their thoughts, feelings, and experiences. Despite their busy schedules, they have made it a priority to pause, reflect, and gain clarity through the act of journaling. 

35. Michelle and  Barack Obama: The former First Lady and the former President of the United States have both talked about using journaling as a way to cope with the pressures of being in the public eye, and to stay connected with her own thoughts and feelings.
36. Theodore Roosevelt: The 26th president of the United States was an avid journaler, documenting his experiences as a soldier, politician, and outdoorsman.
37. Winston Churchill: The former British prime minister had a strict daily writing routine. During WWII he wrote calendar entries in italicized shorthand and faded black ink into his engagement diary. They are hidden gems of historical significance with humor sprinkled throughout the pages.
38. Queen Victoria: The former queen of England journaled from 13 years old until her death at the age of 81, documenting her experiences as a monarch and as a mother. The journals, running to 43,000 pages, provide an account of significant moments in her life throughout her 63-year reign.
    

7. Writers and Poets

While writing is a means to earn a living, professional writers and poets turn to journaling as a practice that they do for themselves. They keep personal notes as a way to explore their own thoughts and emotions, to document their experiences, and to refine their craft. Their journals offer an intimate look into the inner workings of their minds and can serve as an inspiration to aspiring writers and poets to start journaling for themselves.

39. Maya Angelou: The American poet and civil rights activist said she started journaling from 9 years old after she was gifted a book. She continued writing throughout her life, helping people around the globe feel heard and understood via her thoughts on race, gender, and social justice.
40. Mark Twain: The American writer, humorist, and lecturer, kept a journal as a way to record his daily experiences, observations, and ideas. Twain’s journal provided a source of inspiration for his writing, and helped him develop his unique style and voice.
41. Virginia Woolf: The English author and feminist used journaling as a way to document her own creative process, to explore her own thoughts and emotions, and to build a safe room for herself.
42. John Stuart Mill: The English philosopher and political economist began writing early in life to document his thoughts on politics, ethics, and education
43. Anais Nin: The French-American writer kept diaries as a way to explore her innermost thoughts and desires, and to document her personal and artistic development. 
44. Ralph Waldo Emerson: The American essayist and philosopher, kept a journal for over 50 years as a way to explore his ideas, record his observations, and document his personal and intellectual development. 
45. Franz Kafka: The German-speaking writer from Prague, kept a diary as a way to document his personal struggles, record his dreams and creative ideas, and explore his psychological and philosophical themes. He used his journal as a space to work through his anxieties and self-doubt. 
46. Henry David Thoreau: The American writer and philosopher, kept a journal for over 24 years as a way to document his observations of nature, reflect on his inner life, and explore his ideas. 
47. Beatrix Potter: The English author and illustrator kept a journal as a young girl. The journal was written between 1881 and 1897, and includes drawings and stories created by Potter during her childhood. The journal provides a glimpse into Potter’s early life and her love of nature, which would later inspire her beloved children’s books.
48. Ernest Hemingway: The  American novelist and short story writer kept a journal to record story ideas and everyday details that he observed. By carrying the notebook with him everywhere, Hemingway could note every detail and infuse his writing with richness. 
49. John Steinbeck: The American author and Nobel laureate used journaling to hold himself accountable for his writing goals, stay motivated, and overcome self-doubt. His diary serves as a reminder of the importance of discipline and perseverance in the creative process.
50. C.S. Lewis: The British writer and theologian journaled as a way to process his grief and come to terms with loss. He used his journal as a private space to explore his emotions and thoughts, and to find solace and comfort in writing.
51. Sylvia Plath: The poet and author used journaling from her pre-teen years onwards as a way to process her emotions and to document her experiences with mental illness.
    

8. Motivational and Fighter’s DNA

Strong, enduring and inspiring men from different walks of life have one thing in common: they all journal. They may be known for their physical strength, leadership skills, or motivational prowess, but they’ve had to work their reflection muscle, too. Through their journaling practice, they have gained greater insight into themselves, set and achieved their goals, and found ways to overcome challenges. Whether you’re looking to build your physical or mental stamina, develop your leadership skills, or simply gain greater clarity in your life, taking a cue from these men and starting your own journaling practice may be the key to unlocking your full potential.

52. Bruce Lee: The martial artist and actor was also deeply interested in understanding himself and his place in the world. By recording his thoughts and experiences in a diary, Lee was able to gain greater insight into his own strengths and weaknesses, as well as identify areas for improvement in both his personal and professional life.
53. David Goggins: The retired Navy SEAL and ultra-endurance athlete has talked about using journaling as a tool for self-reflection, self-study as well as physical and mental accountability.
54. Arnold Schwarzenegger: The former bodybuilder, actor, and governor of California has talked about formulating a vision and tracking progress as a tool for setting and achieving his goals. 
55. Jocko Willink: The retired Navy SEAL, leadership consultant and author of books on leadership and self-discipline, and emphasizes the importance of discipline in writing and taking notes for keeping the creativity process alive.
56. Tony Robbins: The American motivational speaker, author, and life coach recommends journaling to help clarify your goals, reflect on your experiences, and overcome limiting beliefs. His book “Awaken the Giant Within” discusses the power of journaling and provides tips and exercises for readers who want to start a journaling practice.
57. Rich Roll: The American vegan ultra-endurance athlete, author and podcast host, journals as a tool for self-reflection and personal growth.He writes down his thoughts and feelings to gain clarity, organize his goals, and track his progress. Setting aside a specific time each day to journal and focusing on gratitude and positive thinking, helps to better understand himself and lead a more purposeful life.
    

9. Scientists and Scholars

From Nobel Prize-winning physicists to pioneering primatologists, these figures have used journals to document their observations, reflect on their ideas, and push the boundaries of knowledge. Researching and recognizing the benefits of expressive writing and journaling for mental health and well-being, has also inspired the work of psychologists. They have created numerous frameworks to explore our emotions and cultivate gratitude, mindfulness, and resilience. Whether chasing the mysteries of the universe or the depths of the human mind, these thinkers demonstrate the power of journaling to unlock our full potential and enrich our lives.

58. Albert Einstein: The physicist and Nobel Prize winner is known to have kept several journals throughout his life, where he documented his ideas and thought experiments. It took more than a decade for Einstein to be awarded the Nobel Prize for the idea that he originally explored in his journals in 1902 and that he spent even longer developing his ideas in his writings and journals.
59. Marie Curie: The physicist and Nobel Prize winner used journaling to document her observations of the glowing properties of uranium, which she found to be similar to fairy lights. Her 100-year-old diaries are still will continue to be radioactive for the next 1,500 years.
60. Charles Darwin: The naturalist and biologist kept a journal during his famous voyage on the HMS Beagle, where he documented his observations and ideas that eventually led to his theory of evolution.
61. Jane Goodall: The primatologist and conservationist has spoken about using journaling as a way to document her observations of chimpanzees in the wild.
62. Brené Brown: The social worker and author has provided numerous frameworks to express feelings, address and resolve conflict, practice gratefulness and find peace in a situation.  
63. Dr. James Pennebaker: The psychologist and author has conducted extensive research on the benefits of expressive writing, including journaling, for mental health and well-being.
64. Dr. Dan Siegel: The psychiatrist and author coined the term “Mindsight” that describes our human capacity to perceive the mind of the self and others. Journaling is a way to practice that.
65. Dr. Sherry Pagoto: The clinical psychologist has spoken about using (diet) journaling as a way to track progress and stay accountable when working towards health and wellness goals.
66. Dr. Robert Emmons: The psychologist and author has conducted research on the benefits of gratitude journaling for mental health and well-being.
67. Dr. Lucy Hone: The psychologist and author has talked about using gratitude journaling as a way to process grief and loss, and to cultivate resilience.
    

10. Activists and Role Models

From historic personalities to the youngest movers – the power of journaling seems to know no bounds! When it comes to activists and role models, it’s clear that journaling has played a pivotal role in shaping their journeys, providing a space to process emotions and document experiences. It’s inspiring to see how a simple practice can be used to achieve such profound results.

68. Malala Yousafzai: The Nobel Peace Prize laureate and activist started keeping a diary when she was just 11 years old, which later became the basis for her book “I Am Malala”. She used journaling as a way to document her experiences and to process her emotions after surviving an assassination attempt by the Taliban in 2012. 
69. Greta Thunberg: The Swedish environmental activist started a journal to document her daily experiences, thoughts and emotions during her travel from the U.S. to Davos.
70. Anne Frank: The teenage diarist who documented her experiences hiding from the Nazis during World War II has become an icon of resilience and hope through her journal entries.
71. Yara Shahidi: The actress and activist for feminism and STEM has said that journaling helps her to stay grounded and to reflect on her values and beliefs as a young person in the public eye.
72. Amanda Gorman: The poet and activist started writing in journals at the playground and has spoken about the importance of journaling in her creative process, saying that it helps her to find clarity and inspiration for her work.
73. Willow Smith: The musician and activist who openly talks about anxiety uses journaling as a way to explore her own identity and to work through personal struggles.
74. Rowan Blanchard: The actress and activist has spoken about using journaling as a way to process the trials and tribulations of her teenage years. She’s even included some entries in her book Still Here.
75. James Baldwin: The author and civil rights activist used writing as a way to explore his own identity and to document the experiences of African Americans in the United States.
76. Audre Lorde: The American writer and civil rights activist, wrote about the importance of journaling as a tool for self-discovery and self-expression, describing how writing helped her navigate difficult experiences, find her own voice, and connect with others who shared her struggles.
    

11. Selfcare Evangelists

The following self-care evangelists may not be household names yet, but they are certainly stars in the making. Their unique perspectives on journaling and self-care offer refreshing and exciting insights into how we can all better care for ourselves. They are living testimonies who have experienced firsthand how journaling can be a powerful tool for personal growth, reflection, and healing. Their approaches are not only effective but also accessible, making self-care and journaling achievable for everyone. Keep an eye on these rising stars in the self-care community, as they continue to inspire and guide us on our own journeys towards wellness.

77. Meera Lee Patel: The artist, writer, and self-care expert has written several books about the power of journaling. In her work, she encourages readers to use journaling as a tool for personal growth, self-reflection, and overcoming fear.
78. Ryder Carroll: The creator of the “Bullet Journal” system, developed his approach to help him manage his ADHD and improve his productivity and focus. His book “The Bullet Journal Method” explores the power of journaling as a tool for tracking the past, organizing the present, and designing the future. 
79. Alex Elle: The American writer and self-care advocate recommends journaling as a tool for self-reflection, healing, and personal growth. She also shares her own experiences with mental health and self-care to help others on their own journeys.
80. Floris Gierman: Not a famous guy, but he runs marathons in his leisure time and helps people become stronger, healthier and happier athletes, by focusing on recovery. To him journaling is a powerful tool to identify what works and what doesn’t.

3 Ways To Get You Started Now!

Ready to go but not sure where to start? Here are three easy ways to get you going:

1. Try a simple 10-second entry into our selfcare app to capture a moment of your day. It’s relieving and helps you keep an overview of your emotional state. We all need to feel heard and acknowledged and the Earkick Panda even gives you immediate feedback.
   
2. Write down three things you’re grateful for, no matter how big or small. Type it into an app, grab pen and paper or use voice journaling. This exercise can help shift your focus from negative thoughts to positive ones, and increase your overall sense of wellbeing.
   
3. Capture an event from your day that you want to reflect on. It can be how your boss made you feel, an issue you wanted to discuss with your partner or an idea you want to revisit later.

Join those 80 stars and start harnessing the benefits of journaling today. And if you come across more fascinating people who also journal, please share their stories with us!

Workplace mental health is a crucial aspect of overall health, and it is essential for companies to support employees’ mental health. It is equally important that employees take control over their own mental health journey. What seems confusing, however, is that it is not always easy to differentiate who is responsible for what part and why.

A good first step towards clarity is to understand the difference between individual mental health challenges and those related to teams or management. 

In this blog post, we will explore the differences between the two types of issues, and provide tips for identifying the root cause of workplace mental health problems.

What are Individual Mental Health Problems?

Individual mental health problems are issues that are specific to an employee and do not necessarily relate to the work environment. An individual problem could be related to personal issues, such as financial difficulties, family problems, relationship challenges or grief. And it can also be related to an existing mental health condition such as anxiety, depression, behavioral issues and many more.

What makes things complicated is when the combination of physical challenges and a demanding job exacerbates an already existing mental health disposition, as seen in Senator John Fetterman’s case.

An individual problem typically manifests itself in a change of condition or behavior. Those trends can start very subtle, with a continuous increase of physical symptoms like headaches, tense muscles or digestive problems that initially can’t be distinguished from  common symptoms everyone occasionally has.

The same is true for mood, motivation and engagement.

Everyone has a bad day once in a while, but when bad days increase over time, they can become a trend or even the new normal.

And once symptoms become more pronounced, they may lead to changes in behavior such as absenteeism, decreased productivity, or an increase in forgetfulness and errors.

To illustrate what that looks like in daily life, find two inclusive but not exhaustive lists of signs to look out for below.

8 Signs of Individual Mental Health Problems:

1. Sporadic absenteeism or tardiness
2. Decreased productivity
3. Increased frequency of errors or mistakes
4. Lack of motivation or engagement
5. Difficulty concentrating or making decisions
6. Frequent tiredness and trouble relaxing
7. Frequent withdrawal or feelings of sadness
8. Hypersensitivity and feeling overwhelmed 

What are Team or Management-Related Mental Health Problems?

Team or management-related mental health problems stem from the work environment and can affect multiple employees or even the entire organization. They can significantly impact workplace mental health and take many forms, such as a hostile work environment, toxic team dynamics, excessive workload, or poor management practices. These problems not only cause widespread stress, anxiety and frustration among employees, but ultimately may lead to decreased motivation and productivity, high turnover rates, increased burnout rates, and even legal issues.

Let’s have a look at the most common signs of team and management-related problems.

8 Signs of Team or Management-Related Mental Health Problems:

1. General negativity, frustration or bad mood across multiple employees
2. Consistent absenteeism or tardiness across multiple employees
3. Decreased productivity across multiple employees
4. Increased frequency of errors or mistakes across multiple employees
5. High turnover or difficulty retaining employees
6. Poor communication, lack of trust or respect among employees
7. Frequent conflicts and low mood across multiple employees
8. Complaints across multiple employees about:
   
   
   • Micromanagement 
   • Unrealistic expectations
   • Lack of support
   • Inadequate training or resources
   • Discrimination and harassment 
   • Lack of work-life balance 
   • Lack of recognition or appreciation
     
     
     

Why Context, Duration And Distribution Of Workplace Mental Health Symptoms Matter

Looking for signs and symptoms of workplace mental health issues is critical, but it is not enough to address the underlying problem fully. To gain a deeper understanding, it is essential to consider the context, duration, and distribution patterns of the symptoms to get important insights into whether the problem is an individual one or a team/management-related one.

1. Symptoms are seen across multiple employees: If multiple employees are experiencing similar symptoms, such as increased stress, anxiety, and disengagement, it may be a sign that there is a team- or management-related issue. This can be especially true if the symptoms are not related to the job itself, but rather to how the job is being managed.
   
2. Symptoms appear to be related to work environment: If the symptoms are primarily occurring at work, it may be a sign that the issue is related to the work environment or management. For example, if employees are experiencing high levels of stress or anxiety during specific tasks or interactions with management, it may indicate a team- or management-related issue.
   
3. Symptoms are not related to specific tasks: If employees are experiencing symptoms that are not related to specific tasks, but rather their work environment, it may be a sign that the issue is team- or management-related. For example, if employees are experiencing stress and anxiety even when performing tasks they are experienced in, it may indicate a team- or management-related issue.
   
4. Symptoms are more prevalent in certain departments or teams: If symptoms are more prevalent in certain departments or teams, it may be a sign that the issue is related to team or management dynamics. For example, if one department has high turnover, low morale, and increased absenteeism, it may indicate that there is an issue with management or team dynamics in that department.
   
5. Symptoms persist even after changes in work tasks: If employees are experiencing symptoms even after changes in their work tasks, it may indicate that the issue is team- or management-related. For example, if an employee is moved to a different project or given different tasks, but still experiences high levels of stress and anxiety, it may indicate that the issue is related to team or management dynamics.

Why Understanding the Difference is Key for Workplace Mental Health

Identifying the root cause of workplace mental health problems is critical to providing the appropriate support and resources. If an employee is dealing with an individual mental health problem, the support they need is different from what is required if the issue is team or management-related.  In the case of an individual problem, employers should provide support such as self-care apps, one-on-ones, employee assistance programs or access to mental health services.

In contrast, for team/management-related problems, the employer has to address the underlying issues of workplace mental health as soon as possible. For some teams this could mean restructuring workload or implementing better management practices, for others it could mean supporting team leadership with skill building, bringing in external expertise or improving workplace culture, etc.

A toxic work environment can cause a significant decrease in productivity, employee engagement, and an increase in absenteeism, ultimately affecting the company’s bottom line. Therefore, addressing these issues is not only the right thing to do for the employees’ well-being but also for the organization’s long term success.

Moreover, tackling team and management-related problems at the source helps improve the work environment for all employees, leading to higher mental readiness, better workplace mental health and more sustainable overall wellbeing. 

How Can You Get Started In Your Company?

Learning to tell the difference between individual mental health problems and team or management-related issues requires careful observation and understanding of the context of the problem.

Addressing workplace mental health problems requires a collective effort from both management and employees to create a healthy work environment and promote positive team dynamics.

Some ways you can learn to differentiate between the two include:

• Measuring employee mental health continuously
• Looking for patterns in employee behavior
• Conducting a needs assessment
• Seeking input from colleagues
• Encouraging open communication
• Offering support and validation regardless of the cause

What Can Employers Do To Address Workplace Mental Health?

Employers typically know that they have a responsibility to support their employees’ mental health and wellbeing. Some things they can do to address workplace mental health issues include:

• Providing analytics to track employee mental health and identify trends and patterns
• Measuring mental readiness continuously, rather than running annual surveys
• Conducting a needs assessment to identify team or management-related mental health issues
• Providing access to mental health resources and services
• Offering communication tools for employees to communicate with management about mental health issues
• Offering training to help managers and HR personnel recognize the signs of mental health issues and learn how to support employees

How Can Tech Support Workplace Mental Health Holistically?

A tech solution that addresses mental health issues in the workplace needs to provide support for both employees and employers. Look for solutions that offer features such as anonymous self-check-ins and data-driven assessments, easy access to mental health resources, intuitive communication tools, peer support opportunities, and progress tracking for employees.

On the employer side, look for solutions that offer a safe way to measure workplace mental health, tools to assess needs, comprehensible analytics, an employee wellbeing dashboard, and mental health training for managers and HR personnel.

Earkick is a full-fledged, data-driven solution that addresses workplace mental health from both an individual as well as a company perspective.

It measures mental health of individuals and the mental readiness of teams within organizations in real time. Based on that real-life data, Earkick’s algorithms offer personalized in-the-moment suggestions on employees, teams and enterprise level.

Ready to get started? Download the Earkick app or get in touch.