Stress management is a serious issue for many people, but it can become even more difficult when you're an entrepreneur. You have to juggle so much responsibility on your own, and sometimes the stress of running a business can become too much to handle.
Luckily, there are some tips that you can take to lower your stress levels so you don't feel like everything is crashing down around you. This post will provide information about how to manage stress and stay motivated as an entrepreneur!
1. Identify your stressors.
Identifying your stressors is the first step to stress management. You can do this by engaging in a bit of introspection and looking for patterns in your life that lead to stress.
Once you have identified what is causing you stress, you'll want to think of things to mitigate that stress.
The first thing I do when my stress gets high is take a break. This can be as simple as going for a walk or taking an extra day off work, but it helps immensely to give your brain time to reset.
2. Manage your time better.
Managing your time better by prioritizing tasks and delegating work to others is a better stress management tip.
Prioritizing tasks and delegating work can help you manage your time more efficiently so that your stress levels are lower, and it will make you feel more relaxed knowing that someone else is handling some of those stressful things for you. It also allows for minimizing distractions which lead to reduced stress levels.
3. Find a support system
It's important to talk with friends, family, or other entrepreneurs who understand what you're going through. Having a support system in place can significantly reduce stress levels. You can do this by having:
Find a mentor
Mentors are people who have "been there and done that" in your industry or other industries you're interested in. They can guide all aspects of starting your business from scratch to understanding the finances involved in an income statement. Mentor relationships should be asked for when it's
Find a coach
Coaches can help you with any aspect of your business, from marketing to sales. They are often more affordable than mentors and provide the same guidance for starting an industry or expanding into another one. A great way to find potential coaches is by asking other entrepreneurs who they recommend.
Find a therapist
Therapists are trained to help with mental health. They can guide you in handling difficult situations and stress management techniques that may benefit your situation.
Meditation
Many people have found meditation helpful in overcoming stressors, and it has not been shown to harm the body or mind in any way.
Family And friends
Family and friends are like your readily available support system. They will always be there for you when it seems like the entire world has turned against you, and they are a great resource to help with stress-related problems or feelings of loneliness.
4. Take care of yourself
Taking care of yourself by being mindful of the food you eat and relaxing or taking restorative naps can help you combat stress.
In the morning, make sure that you eat breakfast to fuel your body with energy and not be depleted from a lack of nutrition during stressful times throughout the day.
Choosing Whole foods over fast food, aka junk foods, can also help reduce stress.
To get enough sleep, try and go to bed at the same time every night, even on weekends when you don't need as many hours of rest but still want to give your body a break from stressful times throughout the day.
If it's been a while since you've had an " adult" vacation where you unplug from your work, you can reduce stress by taking time for yourself.
If things are starting to feel a little hopeless, it's important that you remind yourself of the successes in life and how far you've come.
The most important thing is to take care of yourself because nobody else will!
5. Practice mindfulness
Practice mindfulness meditation for 10-15 minutes every day. Mindful meditation is an effective stress management technique.
The goal of meditation is to focus on your breathing and nothing else--your thoughts will come, but you should try not to engage them in any way.
You might find yourself thinking about the dishes that need doing or what's for dinner: then note those thoughts without engaging with them and return your focus to your breath.
Spend a few minutes every day just sitting and breathing.
Simple Relaxation activities you can try include:
- walking in nature without distractions
- taking time out each afternoon or evening for some pleasant activity like reading or listening to music
- spending a few minutes every day just sitting and breathing deeply
6. Prioritise Self Care
As an entrepreneur, one gift you can give yourself is the gift of self-care.
This means doing things that make you feel good, so you can do your best work and take care of yourself in a sustainable way.
There are two main categories for self-care:
stress relief and mindfulness practices.
First, let's talk about stress relief methods like meditation or stretch exercises. These activities are focused on the present moment, which can help you to focus and concentrate. Research shows that practising these activities daily for even as little as two weeks boosts your mood and reduces stress.
Mindfulness practices like meditation have been shown to reduce anxiety by changing how our brain reacts to stimuli. To practice mindfulness, try sitting in stillness with your eyes closed for a few minutes. This is enough time for your brain to start focusing on just the present moment, without distractions or judgments about past or future events.
Self-care can also be expressed through physical activity and getting fresh air every day - these things have been shown to boost moods!
I would recommend carving out at least 30 minutes each day to do something that relaxes and nourishes you.
7. Manage the "busy" feeling
The busy feeling results from the mind being preoccupied with
•the next thing to do or
•having too many things going on at once.
It's a common symptom of stress that can make it difficult to focus and enjoy life.
So I go back to the previous point here - Avoid distractions and try not to multitask during your work time. For example, if having a phone conversation while working on an email distracts from what you're doing, take that call outside of your office or at least step away for a few minutes before returning. Below are some other ideas that work:
- Switch up where you work: try working at a coffee shop one day or from home another time. Not only will this help with creativity, but it will take your stress levels down a notch
- Create an "early warning system" for stress: When you're feeling overwhelmed or stressed out in general, be mindful of the physical symptoms that accompany this state. These could include tightness in the chest and diaphragm area, difficulty breathing deeply from your belly instead of your chest, or a feeling of pressure in the head.
- Find small ways to take care of yourself: Take time for your favourite activity (reading, cooking, working out), go on an adventure somewhere you've never been before and come back with new stories to tell at the dinner table.
- Recognise when it's time to pull the plug on work: It's important to know when you've crossed the boundary from being productive to overdoing it.
- Give yourself permission to say "no" without feeling guilty or worry about disappointing others: Sometimes, saying no is necessary for your well-being and sanity.
8. Mind your mental health
Taking care of your mental health as a female entrepreneur is important to maintaining a healthy lifestyle. The stress of running your own business can take a toll on you both mentally and physically, so you must learn how to manage stress levels to maintain good health.
Check-in with yourself every day:
It's important, to be honest with yourself and know when you need a break. Take time in the morning, afternoon or evening to check in with how your mental state is doing for that specific period so that you can take appropriate measures if needed. For example, maybe it would help to spend some quality time outside like going for a walk or having lunch in the park, meditate to ease your stress levels, participate in an activity that you love doing like cooking or reading.
Plan when possible:
It's important to have some plan to know what needs to be done and when to complete it. This will help alleviate any form of pressure you may feel or anxiety you might have.
Create a stress relief playlist:
You can also create your self-care plan by developing a playlist of songs that help soothe and calm your mind so that it's easier to get back into work mode after taking time for yourself. This is also an excellent way to handle any stress and alleviate any anxiety you may be feeling.
Create a self-care plan for every day of the week:
It's also essential to create your stress relief routine to become more manageable throughout the days, weeks, months, and years. I recommend creating one on Sunday night before starting the workweek because this will help enhance your productivity and creativity.
9. Take breaks without guilt or worry
SO you are ready to take the much need break from work, or your body is demanding it from you, but deep down, you are worried or feeling guilty about this decision, don't be.
Taking breaks from work without feeling guilty can be done.
Below are some ways that you can take a break from work without feeling guilty.
- Take an after-lunch walk around the block to help energize your body and mind for the rest of your day.
- Go on vacation every year, whether it is local or international. You will come back refreshed, recharged, and ready to take on the world.
- Schedule a doctors appointment and make time for those nagging health issues that have been bothering you but always get pushed away
- Spend an hour or two outside soaking up some sun, reading your favourite book, listening to music
- Remember there is life outside of work which should be celebrated as well.
10. Setting boundaries
Setting boundaries is crucial for you as an entrepreneur because you are in control of your time. You will need to set boundaries with family, friends, and clients so that you can take care of yourself as well.
Setting boundaries doesn't mean you are difficult, and it means you are taking care of yourself.
Setting up boundaries with family, friends, and clients can be tricky, and it can create stress if you don't know how to do it properly.
You need to figure out the best way for YOU as an entrepreneur to say no or "I have other commitments" effectively so that people understand without feeling hurt.
Final thoughts on Stress Management
Thanks for reading! Stress can be a major problem for entrepreneurs. However, suppose you regularly practise self-care and implement some of the strategies above.
In that case, it'll become easier to manage your stress levels and maintain that work-life balance we all strive for.
If you have any questions or comments, please let me know below. I'm always happy to chat with readers and answer your self-care related queries. Good luck with tackling those stressors head-on!
More Resources:
Stress and Sleep: A Look at the Effects of Stress on Your Sleep Pattern
Anxiety and Stress Symptoms: Important Awareness for Female Entrepreneurs