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.