Graeme Cowan is a resilience expert, workplace mental health advocate, and founding director of R U OK.

Graeme shares his personal journey through one of the most severe cases of depression his psychiatrists had ever seen, revealing the early warning signs he missed, the pressures that contributed to his burnout, and the steps he took to rebuild his life.

Now, as the author of "Great Leaders Care," he’s on a mission to educate business owners on why mental health is not a luxury but an essential skill for high performance.

Cec and Graeme explore practical strategies for building resilience, creating supportive connections, and leading by example, both for yourself and your team. This episode is packed with tangible advice to help you nurture your wellbeing and stay in the “green zone”—where productivity and creativity thrive.

Key topics

1. Mental Health and Early Warning Signs

· Graeme Cowan shares his personal experience with severe depression, including early signs like waking up at 3-4am with anxiety and ignoring them until they became overwhelming.

· He emphasizes the importance of recognizing individual warning signs and taking corrective action, such as cutting back on commitments and prioritizing sleep and exercise.

· The role of self-care for solo business owners is highlighted, especially since there’s often no one else to check in on their well-being.

2. The Importance of Relationships and Connection

· The Harvard Adult Development Study is cited, showing quality relationships are key to a longer, healthier, and happier life.

· Graeme Cowan discusses creating “scaffolding” through regular connections and rituals with friends to support mental health.

· Soloists often let relationships slide due to busy schedules, but scheduling time with people who are good for you is vital for emotional resilience.

3. Actions for Boosting Mood and Productivity

· Intentional daily actions account for 40% of mood improvement, while genetics and life events have lesser influence.

· Graeme Cowan recommends focusing on “VIP” – Vitality (physical health), Intimacy (relationships), and Prosperity (career purpose) – and investing in each area every week.

· Being in the “green zone” (positive mood) leads to enhanced productivity, creativity, and performance.

4. Leadership, Well-being, and Modeling Healthy Practices

· Leaders in small businesses must prioritize their own mental health, as modeling well-being motivates 91% of employees (compared to 38% if not modeled).

· The ICARE framework outlined by Graeme Cowan helps leaders identify, support, and encourage help-seeking for those struggling.

· Scheduling your “one thing” (the activity that centers you) and making it non-negotiable is a powerful mindset shift for avoiding burnout.

Timestamped overview

00:00 "Solo Business and Mental Health"

06:02 "Self-Care for Solopreneurs"

07:02 Mastering Mood and Happiness

12:20 "Prioritizing Relationships and Planning"

16:32 Origins of "Are You Okay?"

17:29 "Building the 'Are You Okay?' Movement"

22:44 Leadership Stress and Self-Care

27:39 "Finding Your One Thing"

28:43 "What’s Your One Thing?"

32:26 "Focus, Connection, Purpose"

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