If you’re feeling stressed at the moment, you’re not alone.
Mental Health Research Canada has found that one in 10 Canadians has been experiencing high levels of anxiety recently.
Another study by the MaRS Discovery District urban innovation hub discovered that the county’s entrepreneurs, in particular, were experiencing feelings of burnout, due to financial pressures, long working hours, and fear of failure.
When you’re focused on running your own business, juggling everything from managing cashflow and operating with limited resources to competing with larger companies, your mental health can sometimes be put on the back burner.
It shouldn’t be though.
Even if you don’t feel like prioritizing your mental wellness for yourself, think about your business – research consistently shows that a good mental outlook can lead to improved productivity and creativity and – ultimately – a better bottom line.
So your own well being is directly linked with the success and sustainability of your venture.
With this in mind, here are a few incredibly simple steps that you can take to improve your stress levels at work.
Talk out or write down your worries
When you’re feeling stressed, there are many reasons you might not feel like talking about it. Yet, psychological studies (Pennebaker, Kiecolt-Glaser, & Glaser, 1988) have proved that talking about problems and sharing negative emotions reduces stress and strengthens our immune system as a bonus.
The key here is talking to someone you know you can trust.
You might want to consider forming or joining a small business support network, where entrepreneurs like yourself can get together to share experiences and advice.
If you’re by yourself, writing about your worries can help, too.
Go for a walk
As with other forms of physical activity, walking stimulates the production of endorphins, which are mood-boosting hormones.
Studies have shown that a natural high can occur within nine minutes and 44 seconds if you exercise regularly.
Of course, when you’re busy, with deadlines to hit, you might not feel like you have the time to leave your desk. Just think about the bigger picture, put on your shoes, and open the door.
Or, if you really are too snowed under to take a break, think about conducting walking meetings with clients and suppliers, where possible.
Take three breaths
Research has shown that taking just three deep breaths can help lower stress.
When you’re feeling stressed, your sympathetic nervous system kicks into action, raising your heart rate and blood pressure.
Taking three deep belly breaths, during which you observe your belly rise and fall, activates the parasympathetic nervous system, which slows the heart rate back down.
There are several breathing exercises you can try.
Box breathing involves inhaling for four counts and holding your breath for four counts and repeating.
4-7-8 breathing involves inhaling for four counts, holding your breath for seven, and exhaling for eight.
Breathing in slowly, holding your breath for a few seconds, then taking an extra sip of air before breathing out again has also been shown to help reduce stress.
Set boundaries
When you run your own business it’s hard to switch off. Most entrepreneurs check emails late at night or when they’re supposed to be relaxing.
Yet staying ever-on doesn’t give your body time to recharge.
There are a few ways you can reduce the chances of your work life seeping into what should be your personal life.
Power your computer fully down at the end of the day.
Turn off email notifications after a certain time.
Create a post-work routine that signals to your body that work time is over – have a bath, pick up a book, or read a story to the kids, for example.
Create a scentscape. This involves having scented candles with one perfume burning during working hours – say peppermint or eucalyptus for alertness – and another burning during down time – like lavender and ylang ylang. This change of scent sends subtle signals to your brain that it’s time to switch from work to relaxation.
Clearly communicate your working hours with customers – make sure they are visible on your website, include them in your email signature, create autoreplies on your messenger apps. All these little things will help you manage customer expectations and reduce the pressure on yourself.
Take steps to manage financial stress
The business magazine Canadian SME recommends the following tips for managing financial stress...
Create an emergency fund: even if you put aside a small amount every month, it can add up.
Get professional help: A recent study by FP Canada (formerly known as Financial Planning Standards Council) found that working with a financial advisor can help Canadian business owners not only reduce financial stress, but feel more optimistic about the future, too.
The Government of Canada also has a web page dedicated to helping entrepreneurs get access to support.
Embrace networking
As mentioned briefly above, networking is a great way to get support, realize you’re not alone, and even access resources and contacts that could help to grow your business in the future. Look into opportunities with your local chamber of commerce.
Eat well
Research suggests that a balanced diet can help regulate levels of the stress hormone cortisol.
Also, severe stress has been shown to rob the body of nutrients.
So, while it can be easy to grab a quick burger or takeaway or a gas station sandwich when you’re busy, it’s really important to maintain a healthy diet.
Magnesium rich foods like leafy greens, nuts, seeds and whole grains, foods high in B vitamins, such as bananas, and items with lots of omega 3, like tuna, mackerel and salmon, are all excellent choices if you want to manage your stress levels through diet.
Check out Canada’s Food Guide for recipe ideas.
Get a good night’s sleep
Poor or insufficient sleep has been found to increase negative emotional responses to stress.
So getting a good night’s sleep is vital to entrepreneurs, even if they feel like they should be burning the midnight oil.
Tips for sleeping well include going to bed and waking up at the same time every day, avoiding screens for an hour before bed, as the blue light emitted them can interfere with sleep, and making sure your bedroom is dark, quiet and cool enough.
In conclusion
The above isn’t rocket science, but implementing the above tried and tested tips into your daily routine should help you handle stress in a more proactive way.
It’s easy to put off well being when you’re busy, but when you start viewing stress management as a critical component of your business strategy, you can reframe its importance.
If you feel like your stress levels are getting too much, multiple helplines are available to you.
A list of both regional and national resources can be found on the Government of Canada’s Mental Health Support pages.
Some excellent resources can also be found on the Canadian Chamber of Commerce website.
