Episode Title: Stress, Anxiety, and Overwhelm in Businessmen – A Mental Health Focus
Hosts: Ian & Wendy
Ian:
Hi everyone, and a warm welcome to another episode of The Talkroom Series of podcasts. In this episode, we examine the question of how to be your best self by exploring mental health and well-being, and how that applies to daily life.
If you’re new to the podcast, I’d like to introduce my co-presenter, Wendy – a hugely experienced and fully accredited CBT psychotherapist and EMDR therapist in private practice. Wendy’s been involved in mental health and well-being for over 35 years. So, it’s a real pleasure to have you here again, Wendy.
Wendy:
Thank you, Ian. And it’s an absolute pleasure to have you with me too. To return the compliment, Ian is a Senior Accredited member of the National Counselling and Psychotherapy Society and the founder of Hope Therapy and Counselling Services. A warm, warm welcome to you, Ian.
Ian:
Thank you, Wendy. Today we’re looking at stress, anxiety, and overwhelm – specifically in businessmen. Why focus on men in particular?
Wendy:
Great question. It might seem strange not to be more inclusive, but men and women often face different challenges when it comes to mental health. I absolutely intend to do a separate episode focused on women and stress, but today, we’re zooming in on issues men – especially businessmen – face.
I’ve created a 12-step framework based on personal experience, client work, and research. Shall I run through them?
Ian:
Yes, please do.
Wendy’s 12 Steps for Managing Stress in Businessmen:
- Understanding Stress
- Defined as a mental or emotional strain caused by adverse or demanding circumstances.
- Affects emotions, physical health, and thought patterns.
- Try the stress test on my website to see how stressed you are.
- The Vicious Cycle of Stress
- Example: A boss demands a last-minute project over the weekend, forcing family sacrifices.
- This leads to exhaustion, resentment, and mistakes at work – a repeating stress cycle.
- Purpose & Meaning
- Clarify what you value: relationships, health, career, recreation, spirituality.
- Align your daily life with these values to find purpose.
- Physical Activity
- Even a brisk 5-minute walk can reduce stress and boost mood.
- Exercise helps release dopamine and serotonin.
- Emotional Regulation
- Practice “Soothing Rhythm Breathing”: slow, gentle breaths in and out, focusing on diaphragmatic breathing.
- This helps reduce emotional highs and lows.
- Challenging Thoughts
- Learn to identify negative or distorted “hot thoughts.”
- Ask: Is this rational? Is it helping me? Challenge or reframe unhelpful thinking.
- Mindfulness & Meditation
- Doesn’t have to be spiritual or time-consuming.
- Eat mindfully, drink your coffee slowly, be in the present.
- Engagement (Flow Activities)
- Get absorbed in enjoyable activities: gardening, art, music, or cooking.
- Being “in flow” reduces overthinking and boosts well-being.
- Overcoming Worry
- Identify if the worry is solvable.
- Use structured problem-solving: brainstorm, list pros/cons, and create an action plan.
- Fear of Failure & Perfectionism
- Common among businessmen.
- Use the Pareto Principle (80/20 Rule) to let go of unnecessary perfection.
- Start small: aim for 98% instead of 100%, then gradually lower.
- Resilient Mindset
- Develop bounce-back ability by learning from every setback.
- Create a mantra, e.g., “Whatever happens, I’ll learn and grow stronger from it.”
- Improving Sleep (Sleep Hygiene)
- Go to bed/wake up at the same time daily.
- Avoid caffeine, screens, and work thoughts before bed.
- Wind down from 6 p.m. onwards.
Ian:
That was fascinating. I’m sure many listeners will feel they’ve gained valuable insight. What should they do if they want to find out more or get professional help?
Wendy:
My e-book dives into each of these 12 steps with practical tips and exercises. It’s free to download on my website: wendycastalino.com – and yes, it’s linked in the show notes.
It’s about 30 pages, with lots of visuals, bite-sized tips, and easy-to-read guidance. I know how busy people are, so I’ve kept it super practical.