Workplace stress isn’t just a hindrance. It’s also a source of energy you can transform into creative fuel.
Category: stress
7 Tips for Managing the Stress of Entrepreneurship
Entrepreneurship and stress go hand in hand. For entrepreneurs, burnout as a result of stress is not uncommon, partially because of the extreme levels of motivation and perseverance needed in entrepreneurship. Over time, that passion coupled with high rates of uncertainty can lead to the feeling of being emotionally and physically drained.
A study by Harvard researchers revealed that over a quarter of all entrepreneurs surveyed feel that their stress has led to burnout. That being said, there are a number of ways for entrepreneurs to combat stress and lead healthy and productive lives.
How entrepreneurs can deal with stress
1. Head to the gym
You have probably heard this before, but exercise is great for reducing stress. It releases endorphins, gets your blood pumping, and can even make your decision-making sharper. It also, of course, improves how you feel both mentally and physically.
Unfortunately for many entrepreneurs, working out can feel like a superfluous activity that isn’t helping your bottom line. Going to the gym can take an hour or two out of your day during which you can’t focus on all the work you need to get done.
But you don’t have to make your exercise into an all-day affair for it to produce results. Even going for a brisk walk around the office can reduce stress and improve your mood. A study by the American Psychological Association showed that 62% of individuals who walk or engage in moderate exercise believe it is “very or extremely effective” for stress management.
2. Enjoy your downtime
For most entrepreneurs, work is an obsession. But, it’s that obsessiveness that can lead to exhaustion, lower productivity, and even health issues related to stress. The phrase “work-life balance” has probably been overused in recent years, but its tenets remain relevant. You have to find a middle ground between working and all the other aspects that make life worth living.
This doesn’t mean that you have to go on a four-week meditation retreat every time you’re feeling stressed, however. Scheduling time to be with your friends and family while also turning the “work” side of your brain off is key. This can include having dinner with friends, going for a hike, or heading out to a baseball game. If you have to, leave your phone at home so you’re not tempted to get work done while relaxing.
3. Try not to worry about things that are out of your control
This is a tough one. As an entrepreneur, you are likely obsessed with controlling every aspect of your work. But there are certain things you simply have no power over. Unfortunately, these issues often cloud your brain, and you worry about them even when they are not solvable.
A great way to work around this is by identifying which issues are actually in your purview and working on solving those. Situations that you can’t actionably change should stay off your to-do list.
4. Don’t neglect your diet
It’s easy on marathon work days to eat poorly. A diet that lacks nutrition, however, is a recipe for increased stress. Diets that are high in vitamins and minerals and low in refined sugars and processed foods are ideal for keeping your brain healthy, active, and focused.
That being said, it’s much more common to eat whatever’s easiest. Unfortunately, this usually means getting your meals from the fast food joint around the corner or the vending machine in the break room. Neither option is great. You may also spend entire days snacking on whatever candy or chips are close by.
If you’re not a great cook, try to have scheduled meal deliveries that provide quality nutritional value on a daily basis. If you like to snack, keep some fruits or even a small veggie platter handy to avoid the temptation of the vending machine.
5. Take a few tasks off your plate
It is natural for an entrepreneur to want to have a hand in everything. But as your business grows, you will also need to learn to delegate to relieve some of the stress of handling everything yourself. If you have the budget, hiring an administrative assistant can help free you up to focus on more big-picture things. Bringing on a content marketer or social media manager can also take a few things off your plate.
If you don’t have the budget for another full-time employee, check out sites like Upwork to find freelancers who can do countless jobs for you. It is virtually impossible to handle every task associated with a growing business on your own and it would be foolhardy to try.
6. Make friends with your peers
While entrepreneurship may be a highly individualistic field, no one really wants to go it alone. It’s important to surround yourself with other entrepreneurs who face the same daily challenges and have the same gripes as you.
If you don’t have people to vent to or bounce ideas off of, you’ll just be stuck in the repetitive echo chamber of your own head. This can undoubtedly lead to increased stress. Additionally, always make sure that the people you spend your time with are just as positive and focused as you are.
7. Make friends with your stress
Stress produces a physiological response that is often related to emotions like fear and anxiety. This can induce the age-old “fight or flight” response causing your muscles to tense, your heart to race, and your mouth to dry up. Most of our workplaces, however, do not necessarily require this drastic of a physiological change.
Instead of succumbing to those mental, physical, and emotional responses to stress, it may be more effective to make friends with them. Recognize that there are no immediate threats to your well-being. Stress is just an indicator that you care about the issues at hand. Try to channel that energy into productivity.
Keeping stress under control is key
When it comes down to it, stress is inevitable. But, that doesn’t mean it isn’t manageable. If you take a few of these steps, you’ll be able to keep it under control before it consumes you and leads to burnout.
FAQs about dealing with stress as an entrepreneur
What causes stress in entrepreneurs?
Stress can be caused by a number of factors. One is competition, while another is the fear of failure. Both of these are the most common stressors that can lead to burnout in entrepreneurs.
How can entrepreneurs relieve stress?
One way to help cope with stress as an entrepreneur is to maintain your physical health. This includes eating healthy and going to the gym on a regular basis.
Preventing Burnout in the Workplace: 20 Leaders Offer Their Favorite Self-Care Tips
By Brett Farmiloe
Nearly half (48%) of small business owners said that they are either currently experiencing or have experienced burnout, according to a survey by Capital One. To help entrepreneurs deal with and avoid burnout at work, we asked 20 business leaders to share their most effective self-care tips.
20 ways to beat burnout at work
1. Establish strong boundaries
“As someone who has experienced burnout, learning how to set strong boundaries has been a ‘go-to’ in ensuring I don’t go down that road again. And for me, that is usually in the form of the word ‘no.’ I can remember during my time of burnout, I was constantly checking and responding to my work email on my phone after hours. Once I began to really prioritize my mental and emotional health, I had to say no to that behavior with a hard and fast rule.
“So my boundary is this: once I get home, I will not check my work email. That doesn’t mean I don’t see the notifications. And that also doesn’t mean some people aren’t persistent. But as long as I’m on an after-hours schedule, I say no. If there’s a genuine emergency, I know I can expect a phone call. Otherwise, I will return emails once I’m in the office the next day. Not responding to those emails has allowed me to feel more rested, and more importantly, gives me focused, rested time with my family.”
—Michelle Robbins, Clearsurance
2. Include a daily meditation practice
“Running a business is demanding and often stressful, but meditation allows me to carve out a few minutes of my day where I can feel relaxed and calm. Each morning, I sit cross-legged on a meditation cushion I keep by my desk and meditate for 10 minutes. I like to have a guided meditation video on YouTube playing in the background to take me through every step of the process. On Thursdays, I attend a meditation class at my local community center.
“My daily meditation practice is a respite from the chaos and uncertainty of business life, and when I return to my desk, it is with renewed clarity, creativity, and focus.”
—Shawn Plummer, The Annuity Expert
3. Always have a passion project
“When I first started my business, and for several years after, work came heavily and quickly. I avoided saying no to clients, so I was usually saddled with a tight schedule each week. One thing I did to overcome feeling burned out was to have my own project that wasn’t related to client work. It started as a blog and has since turned into a coaching business, complete with speaking opportunities, events, and a book (currently writing). I have so much advice and experience to share with others, so I channeled it. It breaks up the monotony of client work and allows me to grow my business and brand even more.”
—Alli Hill, Fleurish Freelance
4. Follow the 80-20 rule
“As a business leader, one of the best self-care tips I follow is to make time to review and reflect during the day and reassess my to-dos if necessary, as invariably more will be added. I work by the
Pareto Principle. The 80-20 rule underlines the importance of exerting time and energy on the tasks that will yield the best results. Strategic prioritization means I’m not having to stay late and I can adjust my schedule to suit my lifestyle. I don’t feel guilty taking time out to attend my kids’ assemblies, play golf, or take a longer lunch. The key is to have strategic organization that allows you to balance work and life.
“I make it a priority to develop healthy habits, such as getting enough sleep, eating nutritious meals, and engaging in regular physical activity. Fostering these habits helps me stay energized and productive, and sets a good example for the team that we actually perform at our best when we take care of ourselves.”
—Jake Munday, Custom Neon
5. Ask for help
“Being a leader, you may think that asking for help should not be in your nature. But everyone needs help because nobody can know everything. There are various things in the office and at home that you don’t know or don’t know how to deal with. Not knowing something doesn’t make you less competent in the office unless you don’t ask for help. Don’t be afraid to lean on your team, because you can learn various things from your team members. You cannot do everything for the project, which is why a team is hired, so what is the harm in learning from the team to improve your skills?
“You can also use feedback from team members to learn and grow if asking for help is not in your comfort zone. But when you ask for help, your colleagues and team members can grow more comfortable sharing their knowledge with you. It is good for you and your company’s growth.”
—Yogesh Kumar, Technource
6. Take quarterly “workcations”
“I book ‘workcations’—usually one to two weeknights every quarter to maintain my energy and engagement. I’ll head to my favorite hotel, only a quick one-hour drive away, or find a nice Airbnb outside the city. Rather than treating it as a vacation, I use the time to connect with work and develop SMART goals for the next quarter. A change of scenery helps me feel more refreshed, and I get a great perspective on how the daily grind is helping to bring my bigger goals to fruition.”
—Maximilian Wühr, FINN
7. Stop following unattainable ideas of success
“I stopped watching cheesy Monday motivation videos by self-proclaimed gurus because I think they create a toxic idea of success which leads to burnout. They all preach the same tips—e.g., wake up before sunrise, take a cold shower, limit social media usage, and exercise in the morning. However, success doesn’t look a certain way.
“Following generic, cookie-cutter plans will only cause disappointment and depression once they fail. I’ve seen many aspiring business owners burn themselves out trying to follow toxic, unattainable ideas of success. You need a customized program tailored to your needs.
“Remember: what works for others won’t automatically work for you. If plunging into a drum of ice-cold water gives you an addicting dopamine rush, then great. But there’s no reason to beat yourself up if it doesn’t. Trust me—your preferred shower temperature has little to no impact on your long-term goals.”
—Mark Damsgaard, Global Residence Index
8. Schedule time with family and friends
“As a small business owner, I used to fall into the trap of working 18-hour days. I’d wake up, work until I was exhausted, join my family for a quick dinner, and then go to sleep. It was a terrible way to live. My family and my work suffered.
“In the decade since then, I’ve learned that the best thing I can do for myself, my business, and my family is to intentionally schedule time away from my desk with people that I care about. I have to mark it on the calendar and protect that time to make sure that work doesn’t accidentally spill over into that time slot.
“Sometimes that’s a difficult boundary to maintain, but it’s worth it. I’m happier, my family is happier, and my work is more efficient when I intentionally make time for my most important relationships.”
—Nicole Thelin, Low Income Relief
9. Identify your “energy drainers” early
“It’s crucial to understand what deprives you of energy daily and then consciously work on reducing or removing it completely. Accumulation of those things leads to frustration and eventually burnout.
“It’s helpful to do a little retrospection with yourself or your team, listing all the things you enjoy in your daily work and that uplift you (things you want to continue doing), and then listing all of those things that drain you of energy (things you want to stop doing). As a leader, you can then design an ideal job description and working routine for yourself and strive to achieve the balance that keeps your days light.”
—Marta Olszewska, Refill Aqua
10. Just say no
“Learn to say no. When you run a small business, it can be tempting to say yes to every opportunity that presents itself. However, doing so can definitely lead to burnout. Before saying yes, it’s important to not only assess how much time you have to devote to a project, but also whether a packed schedule affords you enough energy to take on the added work as well.”
—Kenneth Lin, BOOP Bakery
11. Let your gadgets take care of you
“As much as I love the idea of a ‘mindful break,’ it was difficult to make myself take those breaks. That’s when the idea of involving tech helped me prioritize self-care the right way.
“Since I started using an Apple Watch, I get reminded to stand up or do my breathing exercises after a certain period of time. I have installed browser extensions to help me track my mood and give me break reminders. I take every single one of my tea/coffee breaks seriously. However, when I leave my office for a stroll, I leave my gadgets behind. You should completely detach yourself from work when taking these breaks. This helps me to recharge before getting back to work.
“You don’t need an Apple Watch to get reminders like these. There are apps available for your smartphone to give you these healthy reminders. The goal here is to make whatever device you are using look out for your health. Our gadgets don’t have to be a necessary evil; they can help us avoid burnout.”
—Andreas Grant, Networks Hardware
12. Don’t have an attitude that work is a chore
“Diminishing the thought that ‘work is a chore and life is fun and meaningful’ helps me avoid burnout. Often, the source of burnout is the frustration that you have so much to do in the business and so little time for yourself. If you find passion in your work, it becomes a meaningful and enjoyable part of your life. The converse is true—you could see your life as a chore. Our attitudes towards work and life determine how crucial and achievable work-life balance is. I still struggle with getting caught up in the tide of work and life, so making time to think about them certainly helps.”
—Aidan Kang, Consumer Boomer
13. Schedule a vacation
“I have a ritual that I perform every year. On the first day back to work after the New Year break, I schedule a week later in the year that I will take off. Once that is done, I ask everyone in the office to do the same.
‘”As a business leader, it often appears that we can’t have a vacation and that we must be available at all times. The problem with this is that no one can work all the time; we all need a chance to rest and clear our heads. By deciding on which week to take off, we give ourselves something to look forward to as we go about our daily routines. It isn’t just about having a week to relax in—the anticipation of heading towards that week, and the planning that goes into whatever we are going to do, help to provide a distraction from the everyday worries of running a business.”
—Andrew Pierce, Real Estate Holding Company
14. Don’t check work emails on your phone
“To help me avoid burnout, my number-one rule is that I only ever access my work emails and systems on my laptop, never on my phone. One of the easiest ways to burnout is not to have enough separation between work and personal time. (I used to be a corporate lawyer, and this lack of separation is the main reason I changed careers.)
“If your emails are easily accessible on your phone, it can be extremely difficult to resist the temptation to check your inbox, which switches you straight into ‘work mode,’ even during your off time. Doing this for too long is a surefire way to burn out. I always make sure that my laptop is closed for the day by 8 p.m. at the latest (and ideally closer to 6 p.m.). I don’t have any email or other work-related apps on my phone, which helps to ensure I keep a level of separation between my work and personal time.”
—Alex Tiffany, Just Go Exploring
15. Get on a sleep schedule
“As a busy small-business leader, it’s easy to let your work expand to take all hours of your day and night. It can feel like the only way to get caught up is to work late into the evening. However, what I discovered is you quickly lose productivity and sabotage productivity for the next day. And losing sleep doesn’t just lower your productivity; it also has ramifications for your overall physical and mental health.
“If you’re used to staying up late or having an erratic sleep schedule, it can be difficult to start going to bed earlier. Try to exercise during the day, get at least 20 minutes of natural sunlight, and get yourself on a regular sleep schedule. Once my body got used to going to bed at a certain time, I found I got naturally tired at that time. I fell asleep quicker and easier and woke up with a lot more energy and enthusiasm for my work.”
—Larissa Pickens, Dapper Confidential
16. Create a Zen space
“One of my struggles as an entrepreneur is making time for myself. While I have always dreamed of going on vacation for weeks, the tasks I have to carry out daily get in the way. This is when I realized I should be in full control of how I should manage stress. Having a dedicated Zen space at work helps me think clearly on any given day. For example, I use my lunch break as a time to meditate. No matter how busy I am, I make time to relax my mind.
“Your Zen space should be your resting place. It should bring nature indoors and help you calm the chaos, so you will have renewed vitality once you step out of that room.”
—Becky Moore, Global Grasshopper
17. Eat well and exercise
“Exercise and proper nutrition are easily the best way to avoid burnout. I pay much more attention to my exercise and what I eat now than I did in my twenties. I’ve learned these are two keys to managing my energy and focus, which blow any other
productivity hack out of the water.”
—Michael Gardon, Career Cloud
18. Work with a business coach
“The first time I felt I was about to burn out, I started working with a business coach. She gives me one-on-one support, in either personal office calls or remote calls, to help me implement goals, overcome obstacles, and keep me accountable. When I’m not feeling happy, productive, aligned with my goals, or positive, I schedule a call with my coach or put my situation on her radar. Sixty percent of the time, I learn it’s something I need to communicate with my team. Otherwise, I’m able to resolve problems or challenges with her support.”
—Noel Griffith, SupplyGem
19. Prioritize daily physical activity
“I set aside time each day for some form of exercise, whether it’s going for a run, hitting the gym, or taking a yoga class. Physical activity not only helps to reduce stress and clear my mind, but it also releases endorphins that can improve my mood and energy levels. By prioritizing my physical health, I’m able to approach my work with a greater sense of focus and motivation, which helps to prevent burnout. Additionally, I schedule breaks throughout the day to give myself time to recharge and reset. This might mean taking a short walk outside, practicing some deep breathing exercises, or simply stepping away from my desk for a few minutes.”
—Liz Pharo, Divorce.com
20. Take regular breaks
“Regular breaks during the workday are essential in avoiding burnout. One thing I do is schedule breaks between work tasks each day. The break length varies according to how demanding and draining a task might be. As a career and business coach, I always allow at least half an hour in between coaching sessions. This gives me enough time to get out of my chair and move around for a while before preparing for my next session. If I’m spending a few hours working intensely on a program development task, I’ll allow myself a longer break that enables me to take a walk outside to get some exercise and fresh air.”
—Lisa LaRue, The Career Happiness Coach
About the Author
Post by: Brett Farmiloe
Brett Farmiloe is the founder and CEO of Terkel, a Q&A site that converts insights from small business owners into high-quality articles for brands.
Company: Terkel
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