Entrepreneurs have a lot of reasons to feel stress — they’re responsible for the future of their businesses, regularly work long hours and have employees that rely on them for their paychecks.

All that weight they shoulder can take its toll in the form of work-related stress, increasing their likelihood of heart attack, hypertension and other cardiovascular-related health issues, according to the American Institute of Stress. On top of that, there are the physical and psychological symptoms of stress, a complex web of chest pains, trouble sleeping, headaches, anxiety, irritability and panic attacks.

If you’re a small business owner who believes you can simply “power through” your ongoing stress without addressing its impact on your mental or physical health, you can significantly harm your overall wellbeing. Continue reading for tips on managing your workplace stress and improving your health.

Shift Your Mindset
The way we think about our stress has a serious impact on how it affects our minds. Because the body’s stress response, also known as fight-or-flight, is triggered by how our brains perceive threats rather than what’s actually in front of us, constant feelings of stress can keep releasing adrenaline and cortisol, which can lead to health issues if not addressed.

Instead of worrying about things you can’t control when something goes wrong, shift your mindset to view it as a low point you can learn from or an opportunity for growth. Reframing helps minimize your body’s stress response and can make it easier to achieve relaxation. Remember: You can’t change what happened, but you can control your reaction and move forward. You’ll be more successful down the road, and have greater peace of mind, by taking the time now to proactively mitigate the issue.
 

Practice Self-Care
With a schedule of long nights, no weekends or holidays, the demands of your business can put a strain on your body in addition to the stress you’re feeling.

Consider incorporating the following to address your personal needs during the workday:

• Setting regular reminders to eat and drink during the day, as hunger and dehydration can make it more difficult to deal with stressful situations.
• Stretching is recommended if you experience discomfort or pain from sitting at your desk all day. Physical activity, like stretching, is believed to release endorphins, the body’s feel-good hormones, which help reduce pain and enhance mood.
• Avoid relying on alcohol, tobacco or drugs to destress after a long day, as these only create a cycle of reliance that increases anxiety and tension, in addition to health effects that put further strain on the body.

Empower Teams Through Delegation
As the owner with years of experience, it can be tempting to take on more than your fair share of tasks. Whether you believe it’ll be more efficient or yield better results, putting too many responsibilities on your plate is stressful and leaves your team out of the loop should something go awry.

Instead of handling everything alone, give your employees the power to demonstrate their abilities, learn new skills and take on additional responsibilities. By periodically checking in without micromanaging them, they can demonstrate their skills and gain confidence while you focus your talents elsewhere.

Sharing knowledge about critical tasks, for instance, is essential, as it ensures the business will continue to run smoothly if you are out of the office due to illness or other commitments. Failure to do so can be a constant source of stress, essentially requiring you to always be the on-call person for your business without reprieve.

Fostering professional development in your employees also readies your business for expansion as it grows. By mentoring your team, you’ll be prepared with a workforce ready for promotion and advancement. That way, when hiring new entry-level employees, you’ll have a team ready to support them thanks to the time and knowledge you’ve vested in them — thus reducing your stress down the road as well.

Block Out Time for Yourself
Small business owners wear many hats, often resulting in an endless list of tasks and responsibilities. Even in the face of an ever-growing to-do list, it’s important to carve out time for yourself. Setting aside blocks each day to reflect on goals, assess project progress and simply relax is essential to your long-term satisfaction as an entrepreneur.

You can also use this time to take proactive steps for your mental health and reduce stress, whether by practicing meditative breathing techniques, going on a short walk around the neighborhood or decluttering your office to reduce mental noise.

Take a Step Back from Multitasking
Multitasking, or the act of performing two or more tasks at once, is not the signifier of a skilled modern professional, as many seem to believe. Instead, you are placing an unnecessarily hefty load on your mind, impeding your overall performance.

According to Brown Health, multitasking actually makes people more distractible and prone to errors. Instead of saving time, you’re actually slowing down the efficiency of each task. It’s also been shown to temporarily increase stress levels, which raises blood pressure and heart rate. If these stressors go on for too long, chronic high blood pressure and stress can lead to increased risk for cerebrovascular disease and cognitive impairment.

Instead of exposing yourself to the stress of multitasking, try setting an alarm for 20-minute intervals before changing to another task. You can also manage distractions by scheduling a time of day to check your email or turning off non-essential phone alerts.

Get Enough Sleep
The amount of sleep you get each night plays a significant role in managing stress. The brain needs time to process the events of the day and reset at night, going through vital sleep cycles that regulate hormones and support brain function.

According to Banner Health, poor sleep causes your body to produce more cortisol, a stress hormone that speeds up your heart rate and tenses your muscles. With chronic sleep deprivation, you might also struggle with irritability, anxiety, impaired decision-making and other health problems.

If you struggle to get enough sleep, consider:

• Setting a regular bedtime and routine.
• Keeping screens and technology out of your room.
• Making your bedroom quiet and comfortable to foster good sleep.
• Seeking advice from your doctor if stress or anxiety continues to affect your rest.

With these tips, small business owners can distance themselves from the negative impacts of stress and find ways to manage the challenges of entrepreneurship through mindfulness, delegation, self-care and other powerful practices. For more insights on ways you can help your small business succeed, please read our other informational articles at americanbusinesscoalition.info.

 

Articles in this newsletter are supposed to be informative, enlightening and helpful to you. While all information contained herein is meant to be completely factual, it is always subject to change. Articles are not intended to provide medical advice, diagnosis or treatment. Consult your doctor before starting any new health routine.