The Evolving Role of Mental Health in Performance & Career Transitions: Insights from Dr. Phil Hopley
For many years, mental health was largely viewed as something that only affected people in clinical settings, but as Dr. Phil Hopley explains, the conversation has evolved—and it’s becoming integral to performance, particularly in high-stress careers and transitions.
Dr. Phil Hopley is a globally recognised expert in mental health and performance. Medical Doctor, Consultant Psychiatrist, and former premiership rugby player, Dr. Hopley advises top UK firms and McLaren F1. As the founder of Cognacity, leading mental health clinics, corporate and elite performance services, he shares his unique perspective on how mental health and career performance intersect.
Mental Health: Navigating the Spectrum
"Mental health is a component of everyone’s lives," Dr. Hopley explains. "We all sit on a spectrum and move up and down that spectrum on a daily or even hourly basis. It's not a fixed state." This fluid nature of mental well-being means that everyone, regardless of their role or status, must regularly assess and nurture their mental health, just like physical health.
Modern life—with its technological overload and constant demands—puts an enormous strain on our cognitive and emotional resources. "The way modern life is set up creates huge amounts of pressure and stress," says Dr. Hopley. This is particularly relevant post-pandemic, as hybrid work environments and the ever-present need for digital connection have blurred the lines between personal and professional spaces.
Career transitions are typically tricky times when mental health can dip. These shifts, whether moving from one job to another, from student-athlete life to the job market, or from sport to corporate life, can be challenging and stressful. Understanding how our mental health fluctuates and learning to spot our signs before reaching overload is a crucial skill to develop.
The Connection Between Mental Health & Performance
Mental health refers to our emotional, psychological, and social well-being. It affects how we think, feel, and behave, and influences our ability to handle stress, relate to others, and make decisions. Meanwhile, high performance is the ability to consistently achieve goals and perform at a level that exceeds expectations.
They may seem at odds—mental well-being requiring rest and recovery, while high-performance requires constant output, however, Dr. Hopley highlights the critical interdependence between mental health and performance. “Without good mental health, it’s almost impossible to sustain high performance. They're like two sides of the same coin.”
This is why athletes, who are constantly pushing their bodies and minds to the limit, have long prioritised mental health. In elite sports, recovery is an essential part of training. Athletes don’t just focus on physical recovery, but also on mental recovery, through techniques like mindfulness, meditation, and structured downtime. This is an approach more corporate professionals should adopt: "Most of us in the corporate world are flatlining—we’re working flat out, all the time”.
Building a Mental Health "Toolbox"
To maintain mental health well-being, Dr. Hopley suggests developing a mental health "toolbox". He stresses that mental health is influenced by the shortcuts our brains take, often leading to distorted realities: "Our minds are wired to take cognitive shortcuts under stress, which can lead us to catastrophise or jump to inaccurate conclusions."
Awareness of these natural tendencies is the first step to managing them. Self-reflection is key, yet as Dr. Hopley notes, “Busy people often don't give themselves the time for self-reflection. The hardest person to get permission from is yourself."
In addition to cognitive tools, behavioural strategies are also essential. "You don’t have to wait for the weekend to recover. Build recovery into your day. Take short breaks, move away from your desk, and do something unrelated to work for a few minutes." Simple changes, like ending meetings five minutes early, are something Dr Hopley encourages leaders to implement. Micro-breaks allow your brain to reset. These micro-recoveries, he says, can have a significant impact on long-term performance and mental well-being.
Finally, as Dr. Hopley wisely advises, being kind to oneself is vital: “Just like they tell you on an airplane, put your oxygen mask on first before helping others. If you're not looking after yourself, you won't be able to perform or help anyone else effectively."
Leading by Example in Corporate Settings
Leaders and organisations should be proactive in creating environments where mental health is prioritised. Dr Hopley encourages introducing structured breaks throughout the day to foster mental recovery: “Even just 2 or 3 minutes can make a big difference, allowing your brain to reset."
Looking ahead, Dr. Hopley is optimistic about the younger generations, who are more open to discussing mental health and driving cultural change in corporate environments. With new rules like the upcoming ban on mobile phones in schools across England, he believes positive shifts are already underway: "Incorporating mental well-being into schools and workplaces will help push the culture even further."
He also believes that organisations will increasingly prioritise mental health as a retention strategy, especially as younger workers demand a more balanced approach to work and well-being: "they don't have the same 'burn yourself out' mentality that was more prevalent in older generations."