Managing Stress as a Business Owner
Let’s be real. Creating and running a business can be a stressful endeavor. Whether you have built the business from the ground up or been entrusted to run the business, daily stressors can take their toll. If you have been fortunate to find success in business, you’ll most likely not only have your financial interests at stake but other people’s livelihoods or investment interests may also be resting on the company’s performance. The pressure to do well can be quite high. How do you remain cool and calm in the face of pressure? How do you reduce stress related to high-stakes decision-making? *
JUST BREATHE…LITERALLY
Few of us pay attention to how we breathe. When we are under a lot of stress, we may not realize that our breathing becomes shallow. (1) In order to activate the relaxation response and regulate the central nervous system, taking deep breaths that come from the diaphragm can be helpful in periods of deep stress. Taking deep. slow breaths can help decrease blood pressure, reduce stress-hormone levels in the blood. and increase mental focus. (1, 2) If you are feeling particularly overwhelmed by a situation at work, take a few minutes to step into a private area. Close your eyes and take three deep, slow breaths in through your nose and out through your mouth. Focus on drawing air into your diaphragm (belly). As you breathe out, focus on relaxing your shoulders and any areas that might seem tense (note that your hands can be clinched without even being aware of it). I find it helpful to say an affirming message out loud to myself after the third deep breath, such as “This too shall pass,” “There is a solution to every problem,” or even “I am capable of great success.”
QUICK MEDITATIONS
Having a regular practice of quieting the mind can be helpful in managing stress. The mode of this practice can vary depending on your personal beliefs or ideologies. One person may utilize guided meditation, another might utilize prayer, while yet, another person might just focus simply on breath work. Whatever mode of choice, taking as little as 5 minutes at the beginning and end of your day to quiet the mind can be a simple and effective way to manage stress.
A NUTRITIOUS DIET
If you are fueling your body with nutrient-poor, high-calorie, foods, it will be harder for your body and your mind to function at their most efficient level. Nutrient-poor foods can create stressors in the body that contribute to higher levels of cortisol and an increase in underlying stress. Poor nutrition and dehydration can cause you to feel disoriented, distracted, and overall crummy. Fueling your body with nutrient-dense foods and staying hydrated throughout the day will increase the likelihood that you will feel more productive and energetic.
MOVEMENT
The body needs to burn off excess energy. Sitting at a desk for hours at a time, sometimes all day, wreaks havoc on the body, increasing the risk for cardiovascular issues and chronic stress. If we don’t have an outlet for the body to rid itself of stress, it can prove counter-productive to our goals. Taking time throughout the day for a short walk, to stretch, or to move around a bit, can increase focus and promote an overall sense of well-being.
BE KIND TO YOURSELF
Entrepreneurs and business owners often have large goals for their business, may have multiple people depending on them for job stability and consistent product or service offerings, and a task list the size of the moon. The to-do list can seem never-ending, which can result in pushing past your boundaries. Over time, consistent overwork and mounting stress can lead to burnout. It is essential for business owners to be kind to themselves. You will not meet every deadline, goal, and external or internal expectation. And that is OK. We often can beat ourselves up over unmet expectations and unmet goals, but it’s better to focus on the progress that you are making toward your goals than the hard and fast results. If you beat yourself up, how can you have the strength and vitality to support your team or your customers?
PRIORITIZE
This is one of the biggest factors in effective stress management. Effective prioritization helps business owners separate what is essential from what would be nice to accomplish. It helps us to focus on the most effective actions first and leaves the less impactful items to a later date. I recommend writing a short list in the morning of your top 3-5 priorities for the day. Do your best to focus on those first. If you accomplish more than that, it would be “lagniappe” (extra) (3)
CONNECT WITH OTHER BUSINESS OWNERS
Finally, an important part of managing stress is connecting with others who are going through similar situations. Sometimes, the weight of managing a company can feel isolating. Connecting with others reminds you that you are not alone! Seek out local groups of entrepreneurs, corporate owners, or volunteer organizations that draw professionals who can relate to the stress of being a business owner. Not only can this foster a sense of overall connection, but it can also provide a wealth of resources, knowledge, and experience that you may not have otherwise encountered. Put yourself out there! Increased connection can ower stress and bring greater satisfaction to your business pursuits.
by Heather Richard
*[This article is for educational purposes only and does not constitute providing medical or psychological advice. The information provided should not be used for diagnosing or treating a health or mental health condition or disease, and those seeking personal medical advice should consult with a licensed physician or therapist Always seek the advice of your doctor or other qualified health provider regarding a medical condition or if encountering extreme psychological stress.]
(1) https://www.betterhealth.vic.gov.au/health/healthyliving/breathing-to-reduce-stress
(2) https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
(3) https://www.sync-stream.com/lagniappe-a-little-somethin-extra#:~:text=Lagniappe%20is%20a%20word%20that,thank%20you%20to%20their%20customers.