The Small Business Owner's Guide to Reducing Stress and Overwhelm
Small business owners work long hours, juggle multiple tasks, and wear many hats. All of these things can contribute to rising stress levels if left ignored. And when stress levels get too high, it can be difficult to maintain productivity and focus, as well as become bad for your health.
Talking about stress reminds us to reflect on the challenges that us small business owners face every day. It gives us a chance to consider the different ways to reduce stress and overwhelm in both our working and personal lives.
Stress through work affects us in both our business and personal lives
In the 2022 TV Series Severance, employees of Lumon Industries agree to a medical procedure which means they separate their non-work memories from their work memories. The idea is that they never mix business with home life because they never remember home when they are at work and vice versa.
It's a science-fiction psychological thriller that further emphasises that this coveted work/life balance just can't happen in the real world: our work lives and personas are permanently entwined with our personal lives and personas.
In all of my coaching calls with clients, I can't remember a single conversation that has been purely work-related. There's always other factors to consider stemming from the mental load that comes from running a household, caring for children, and creating a sense of purpose and fulfillment inside and outside of the responsibilities of Director/Parent/Partner.
So, what exactly is stress?
Stress is the body's response to any demand. It can be physical, like an injury or illness. Or it can be mental, like an upcoming deadline at work or a fight with a loved one. Stress isn’t necessarily bad - it is a normal part of life - it's what helps us to stay alert and focused. But when stress gets too high, it can have a negative impact on our physical and mental health.
What are the symptoms of stress?
Stress can cause a variety of physical and mental symptoms. Sometimes we don’t even put these symptoms down to stress right away. But if the stress goes on for a prolonged period then you might notice them getting worse. Some of the symptoms include:
headaches
muscle tension or pain
fatigue
difficulty sleeping
difficulty concentrating
irritability or anger
anxiousness or worry
Being aware of mental load
Mental load is the invisible but very real stress that comes from constantly having to remember and keep track of everything, both at work and at home. This can be anything from remembering to pay bills and schedule doctor's appointments, to keeping track of deadlines and projects. This mental load very often falls on women, especially working mothers, but it can affect anyone who feels like they are constantly juggling a million different balls.
What are the symptoms of mental load?
The symptoms of mental load are often similar to the symptoms of stress, including:
difficulty concentrating
forgetfulness
irritability or anger
anxiousness or worry
feeling overwhelmed or like you're constantly juggling a million different balls.
So how can we reduce stress and mental load?
The first thing to note is that if stress is ever becoming such a problem that you are feeling unable to leave the house, feeling suicidal or are losing enjoyment in the things you usually enjoy, then speak to your GP right away and get professional support and help. The NHS also have some advice here and 111 can put you in touch with other organisations for more immediate help.
For some practical advice to overcome low-level stress that is starting to affect your home and business life (whether you realise it or not) here are 10 tips that might help you:
Make a List: Make a list of everything that you need to do by getting it out of your head - your list doesn't need to be pretty or ordered. It literally just needs to be out of your head so you're freeing up your mental bandwidth.
Prioritise: Prioritise the items on the list - what's urgent for today? What's important and needs to get done but not right now? What can wait? Is there anything that can be crossed off or delegated? Focus on one thing at a time, and don't try to do too many things at once.
Delegate: Delegate or outsource tasks that you can't or don't want to do. This can be anything from hiring a Virtual Assistant to support your work, to hiring a cleaner to support your personal life.
Boundaries: Set boundaries with your work. Consider and then communicate when you are online versus offline. I have a "personal mode" on my phone which means that certain work-related notifications are only on during very specific hours. If you send a message to my business WhatsApp in the evening - I won't know about it until I'm back online the following day.
I might run an business online, but I'm not online all the time.
Schedule Breaks: Take breaks throughout the day by scheduling them into your calendar or writing a post-it note for your desk as a visual reminder. I'll admit - I don't do this every day but I do always feel better after taking the dog out over a lunch break.
Make sleep a priority: Get enough sleep at night to feel refreshed and well-rested the following day. The amount of sleep you need is unique to you, so just make sure you have enough based on what you know to be true about yourself.
Exercise (make it fun!): Exercise regularly in a way that's fun for you. Love cycling but hate running? Get on that bike more often! Love dancing but hate cycling? Dance more. Exercise has been proven to help reduce stress by releasing endorphins - the body's feel-good chemicals.
Make your “you” time non-negotiable: Make time for yourself and the things you truly enjoy - even if it's just a few minutes per day to do something that lights you up and energises you. Reading. Walking. Chatting. Socialising.
Keep talking: Talk about how you're feeling with someone who will understand and offer helpful solutions.
Try a new stress-relieving activity: Practice stress-relieving activities, such as yoga, meditation, or deep breathing. These have been proven to help our bodies and minds feel more relaxed.
Noticing acute (short-term) versus chronic (long-term) stress
As I mentioned, stress is normal. And some stress is short-lived, without it we wouldn't be able to do certain things. But how do we know the difference between acute stress and chronic stress? And how do we recognise when the scales start tipping in the wrong direction?
Acute stress can inspire you to take action. When under this stress in an interview for example, it can help you to really focus on what you need to say in that moment. It can help you to recall memories and information quickly and succinctly.
If however you thinking about work for days/weeks, not sleeping, worrying about work, and feel sick purely at the thought of going to work - that’s leaning towards chronic stress, so please do seek the right support.
In summary
Stress is a normal part of life, but it doesn't have to control us. By implementing some of these stress-reducing tips, we can take back control and feel better both mentally and physically.
Do you have any stress-reducing tips that work for you?
If you want to chat further about how stress might be affecting you and your business, then you can contact me in confidence anytime for a no-obligation discovery call.
My coaching services are all about helping you to explore the solutions that work for you. There is no blueprint cookie-cutter approach. I’ll help you to explore your own unique circumstances to find a way to reduce stress and find more balance/ contentment /success /fulfilment << fill in the blank with a word that's meaningful to you.