Mental health for media buyers operating in volatile markets: routines that work and warning signs

Bruno Costa · 2026-10-07

Sleep and screens

Sleep is essential for maintaining mental clarity and the ability to make sound decisions. Ideally, aim for 7 to 8 hours of sleep a night. Avoid screens for at least 1 hour before bed. Using devices can interfere with melatonin production, making it harder to get deep sleep. Consider using blue light filters or specialized glasses to minimize exposure to artificial light in the hours before you rest.

Check-in limits

Set specific times to check performance metrics, like campaign ROI. If you’re tempted to look every 30 minutes, set limits, like checking only every 2 hours. This helps prevent anxiety and that constant sense of urgency. Use alarms or reminders on your phone to help stick to those limits.

Exercise

Exercise is a great ally for your mental health. Set aside at least 30 minutes a day for activities you enjoy, like walking, running, or lifting weights. Exercise releases endorphins, which help improve your mood and reduce stress. Regular exercise also supports mental clarity and resilience during periods of high volatility.

Support

Having a support network can be crucial. Talk to industry peers, join discussion groups, or find a mentor. Sharing experiences and challenges can help ease the pressure. You might also consider psychological support if the emotional burden starts to feel too heavy.

When to stop

Recognizing the signs that it’s time to stop is essential for your mental health. If you notice that you’re constantly feeling anxious, irritable, or unfocused, take a break. Set a minimum amount of time to rest, like 1 day a week when you don’t check anything work-related. This can help you recharge and come back with more clarity.

By putting these routines in place, you can create a healthier environment for operating in a volatile market. Balance is key to maintaining both performance and mental health.

How many hours of sleep have you been getting per night during your most intense campaigns?