How to not be mentally drained by this job?
I just started a role doing investment research at a LO AM after college. My work hours are about 60 hours a week and I'm covering Medtech names, doing mentally-intensive deep dives on various new technologies and health conditions, as well as the usually financial analysis and forecasting.
Everyday, I find myself mentally exhausted by 3-4 pm. I don't know how people manage to do this for their entire careers (and ramp up to 70-80 hours a week at pod shops). I understand that IB is a lot of menial tasks like aligning logos, but this work requires constant concentration which is taxing mentally.
How do I avoid mental burnout? My lifestyle is healthy; I work out for 1 hour 5-6 days a week, eat a healthy, balanced diet, and have a group of friends I hang out with on the weekends. My caffeine intake is probably 2-3 cups of coffee a day. Do I need to start taking cognitive enhancing supplements, meditation, or other things to stay mentally sharp all day long?
Based on the insights from Wall Street Oasis, here are some effective strategies to avoid mental burnout and maintain sharpness throughout your demanding work schedule in investment research:
Optimize Your Work Environment: Make your workspace as comfortable and distraction-free as possible. This could involve investing in ergonomic furniture, good lighting, and perhaps noise-cancelling headphones.
Scheduled Breaks: Integrate short, regular breaks into your daily routine. Even a 5 to 10-minute walk or some light stretching can help refresh your mind and reduce fatigue.
Mindfulness and Meditation: These practices can significantly improve your mental focus and reduce stress. Consider starting with just a few minutes per day and gradually increase as you feel comfortable.
Hydration and Nutrition: Continue to hydrate adequately and maintain your balanced diet. Sometimes, small adjustments such as reducing sugar intake can help maintain energy levels throughout the day.
Limit Caffeine: While coffee is a go-to for many, too much can lead to crashes. Try to limit your intake and consider substituting one or two cups with green tea, which has less caffeine and contains L-theanine, an amino acid that promotes relaxation without drowsiness.
Physical Activity: You're already doing great with regular workouts. Consider incorporating some form of yoga or stretching in the morning or during breaks to help manage stress and maintain mental clarity.
Sleep Quality: Ensure you're getting enough restful sleep. Sleep is crucial for cognitive function and overall health. If you're having trouble sleeping, consider routines that promote good sleep, like winding down without screens an hour before bed.
Professional Development: Engage in training that helps improve efficiency in your work processes. Sometimes, feeling more in control of your workload can reduce stress and prevent burnout.
Social Support: Continue to nurture your relationships. Social support is vital for mental health, providing a valuable outlet and helping you gain perspective.
Reflective Practices: Keep a journal or engage in regular self-reflection to monitor your mental state and recognize early signs of burnout.
Implementing these strategies can help you manage the mental demands of your role more effectively and sustain your performance over the long term. Remember, it's also okay to seek professional help if you find these strategies aren't enough. Sometimes, talking to a therapist or counselor can provide additional tools and insights.
Sources: Life Hacks during WFH | How do you avoid burnout?, How do you stay sharp while working long hours, Work/Life Balance: Equity Research vs. Investment Banking - (A Definitive Guide, Part 1), Handling Stress / Burnout in Private Equity, How do investment bankers handle long hours?
I recently started taking a multivitamin with vitamin D. My mood has been remarkably better, I've been sleeping better, and my friends have noticed I've been generally happier lately (I'm sure my coworkers as well, though of course they haven't said anything).
Could be psychosomatic, but maybe consider trying them out if you aren't already. They've been doing wonders for me.
Thanks I'll buy some.
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