As grant professionals, we’re constantly focused on deadlines, applications, and making a difference for the causes we care about. Our team has had an ongoing focus on overall wellness, mental health, and mindfulness, given that our work as grant professionals is very sedentary and has a high rate of burnout. As we celebrate World Mental Health Day (October 10th) we are taking a moment to reflect on the amazing ways our team has focused on Mental Health.

Some things we have tried over the years as a team, include:

• Workout sessions as a team
• Reimbursement for participation in organized running races
• MoveSpring
• Monthly guided meditation with the Meditation House
• Hydration challenge in #Wellness Slack channel
• Reminders to stand (if possible) in the #Wellness Slack channel
• Team celebration for meeting Sprint Goal that has 15 minutes of meditation/quiet time as an option

Grant writing can be intense and rewarding, but it can also be stressful. Juggling multiple projects, tight deadlines, and the pressure to deliver can take a toll on our mental health. World Mental Health Day is a gentle reminder to prioritize you.

Here are a few ways our team personally checks in on their mental health throughout the day:

• I work at least 30 minutes of some kind of movement into my day (e.g., walking outside during my lunch break, using the treadmill desk, starting my day with yoga). – Beth Archer, GPC, RSM
• Incorporating movement throughout the day like yoga/stretching, walking on my treadmill desk, and physically playing with my kids for a few minutes when they get home from school. – Julie Brown
• I am very particular about lighting in the room where I work—the space needs to be peaceful, not bright and glaring. Also, I must always have music in the background. After work, I work word puzzles to wind down; right now, I’m in a Letterbox phase. – Christa Carroll
• “Pay yourself first.” I don’t mean monetarily but in terms of energy. I focus on prioritizing doing something to take care of myself for *at least* a few minutes to start every day – a run, a bike ride, meditation, reading a book, playing with Ollie (our mini Goldendoodle), etc to help recharge my own batteries so I am able to give to and support others. – Diane Leonard, GPC, RST
• Before work, I start the day with a short walk. Then, at midday, I walk outside into the yard and look at the garden or pick up sticks, which a massive oak constantly drops. I turn my face to the sun and let it have a few minutes of direct light. I finish with a walk after dinner around a little lake and look for the white duck with a hobble. – Laura Macaluso
• I step away from the computer at the top of the hour, look out the window, and check on what the dogs are doing, along with utilizing my treadmill desk throughout the day. – Megan Martin. RPO
• Walk on the treadmill desk- my commitment is always doing 5 minutes and usually exceed that. – Maggie Perry, GPC, RPO

Here are 5 mental health tips to consider:

1. Set Realistic Boundaries – Establish clear work-life boundaries to prevent burnout, especially during high-pressure times like deadlines. Take scheduled breaks throughout the day and set a time to “log off” to protect your personal time.

2. Practice Mindful Time Management – Use time-blocking or productivity techniques like the Pomodoro method to manage tasks efficiently. Prioritize your workload, allowing for short mental health breaks to reset and recharge during busy grant cycles.

3. Manage Stress Through Movement – Incorporate physical activity into your daily routine. Simple activities like stretching, walking, or a 10-minute yoga session can reduce stress and improve focus, especially during long hours of writing or researching.

4. Connect with a Support Network – Build a circle of support by connecting with fellow grant professionals. Share experiences, challenges, and self-care tips, or simply debrief after stressful grant submissions. Having a peer network can offer emotional and professional support.

5. Celebrate Wins, Big and Small – Acknowledge every accomplishment, whether it’s completing a proposal or receiving funding. Celebrating small victories helps shift the focus away from constant pressure, reinforcing a positive mindset even in challenging times.

Let’s take a moment to focus on something equally important—our own well-being.

What have you tried or consistently do that helps you find healthy mental health throughout the day? Share in the comments below.