Imagine being pulled in every direction—managing employees, meeting clients, and balancing the books—all while ensuring your business thrives. This is the daily reality for many small business owners, leading to significant stress. Business owner stress is a pervasive issue, with studies showing 75 percent are concerned about their mental health while 56 percent of small business owners have been diagnosed with mental health problems including depression, anxiety, or a stress-related condition.

I’m Erica Basso, a Licensed Marriage & Family Therapist (114828) specializing in helping high-achievers go from overwhelmed and burnt out to balanced and fulfilled. As a business owner myself and through my extensive experience working with fellow business and company owners, I deeply understand the unique pressures you face. I’m here to offer actionable strategies to help you effectively manage stress and anxiety.

This post aims to offer practical tips and support to help owners maintain their own mental health and well-being while running their successful business enterprises.

Understanding the sources of business owner anxiety and stress

To effectively manage the stress from owning a business, it’s crucial to understand where it originates. Recognizing these sources can help you address them more proactively and help prevent burnout. Here are some common workplace stressors:

• Financial Stress and Pressure: Constantly worrying about cash flow, revenue, and expenses can be overwhelming. If your business is experiencing financial problems, the constant worry about money coming in can start to negatively affect your physical health and mental health.
• Time Management: Being your own boss often means you have control over your own schedule. However, achieving a work life balance can feel nearly impossible when juggling work demands and personal life.
• Responsibility Overload: The weight of making critical decisions and being responsible for employees’ livelihoods adds immense pressure and can negatively impact you on a daily basis.
• Isolation: Many feel isolated, lacking a support system to share their burdens or even partake in the celebration of small wins.
• Customer Expectations: The need to meet or exceed customer expectations can lead to significant stress.

Identifying these stressors is the first step in developing effective coping strategies for managing stress. By acknowledging the specific challenges you face, you can begin to find targeted solutions to reduce stress and improve your overall health and well-being.

7 strategies for managing business stress 

Managing the stress that comes with entrepreneurship is essential for maintaining both personal well-being and professional success. Here are some effective strategies to help you cope with the unique workplace challenges of being a small business owner:

1. Prioritize Stress Management Techniques

• Set Boundaries: Establish clear work hours and stick to them to prevent work from spilling into your personal time.
• Physical Health: My clients who are the most resilient during times of stress are those who prioritize regular exercise, a balanced, nutritious diet, and adequate sleep in their daily routines. I’ve seen many successful entrepreneurs significantly improve their energy levels and focus throughout the day when they focus on scheduling in time for their health.
• Mental Health: Practice mindfulness techniques such as meditation or deep-breathing exercises and watch how much better you can manage anxiety and stay grounded.

2. Delegate and Outsource

• Delegate Tasks: Delegating tasks to other employees that are too time consuming, or identifying which ones can be outsourced to freelancers can free up your time for more top priorities.
• Trust Your Team: Empower your team by providing clear instructions and trusting them to handle tasks. For example, a retail business owner I worked with learned to delegate inventory management, which allowed her to focus on strategic growth initiatives.
• Invest in Training: Ensure your team is well-trained to handle delegated tasks efficiently, reducing the need for constant supervision.

3. Establish a Support Network

• Peer Support: Connect with other business owners to share experiences and advice. Imposter syndrome is a real experience for many successful individuals during a period of growth. Networking groups or online communities can provide valuable support.
• Professional Help: Don’t hesitate to seek professional counseling or coaching. A client who ran a high-stress law practice found tremendous relief through regular sessions with a business coach and a therapist.
• Personal Relationships: Maintain strong personal relationships by scheduling regular time with family and friends, offering a much-needed emotional support system.

4. Improve Time Management

• Use Tools: Utilize productivity tools and apps to organize tasks and set priorities. Tools like Trello or Asana can help you stay on track.
• Plan Ahead: Schedule your day the night before to ensure you start each day with a clear plan. One client, a busy restaurateur, significantly reduced stress by planning her weekly schedule every Sunday evening.
• Take Breaks: Incorporate short breaks throughout your day to recharge and prevent burnout.

5. Focus on What You Can Control

• Set Realistic Goals: Establish achievable goals to avoid feeling overwhelmed. Break larger projects into smaller, manageable tasks.
• Adaptability: Be flexible and adapt to changes as they arise. A client who owns a marketing agency learned to embrace change and pivot strategies quickly, reducing stress and maintaining a competitive edge.
• Positive Mindset: Practice gratitude and positive thinking to maintain a constructive outlook. Keeping a gratitude journal can help shift focus from challenges to achievements.

6. Maintain Financial Health

• Budget Wisely: Create and stick to a budget to manage finances effectively. Regularly review financial statements to stay informed about your business’s financial health.
• Seek Advice: Consult with a financial advisor to develop strategies for financial stability. One of my clients, a startup founder, found immense value in working with a financial planner to create a sustainable growth plan.
• Emergency Fund: Establish an emergency fund to cushion against unexpected expenses or downturns.

7. Seek Professional Development

• Continuous Learning: Invest in continuous learning through courses, workshops, and seminars to stay updated with industry trends.
• Mentorship: Find a mentor who can offer guidance and share their experiences. A client in the fashion industry greatly benefited from a mentor who helped her navigate the complexities of scaling her business.
• Feedback: Regularly seek feedback from clients, employees, and peers to identify areas for improvement and growth.

Incorporating these strategies and relaxation techniques into your daily routine can help manage your stress levels effectively and enhance both your personal and professional life. By taking proactive steps to address stressors, you can maintain a healthier work-life balance and achieve long-term success in your future business or entrepreneurial journey.

In my experience 

Over the years, I’ve witnessed firsthand the effectiveness of these strategies. Revisiting the ‘why’ behind your business—why you started and what drives you—can be incredibly grounding and help you stay resilient during stressful times. It’s natural to experience periods of low motivation or energy, but reconnecting with your core purpose can reinvigorate your commitment and drive.

One client, a marketing agency owner, was feeling stressed and overwhelmed by constant client demands, long hours, and tight deadlines. During our sessions, we worked on managing stress by implementing time management techniques and learning to delegate tasks to her team. By setting clear priorities and boundaries, she not only reduced her stress but also saw a significant improvement in her company’s productivity.

Another client, a tech startup founder, struggled with financial anxiety. Through therapy, we explored the root causes of his financial fears and developed coping mechanisms. By working with a financial advisor and creating a detailed budget, he gained more control over his finances. This process involved regular check-ins to adjust his strategies and address any emerging concerns, leading to increased confidence and reduced stress.

These real-life examples underscore the importance of proactive stress management strategies in fostering both personal well-being and business success. By addressing the unique challenges of entrepreneurship through personalized therapeutic approaches, I help clients navigate their stress and achieve a healthier work-life balance.

If you’re a stressed business owner, you’re not alone.

Stress is a common experience for many business owners, but it’s important to remember that it is both manageable and addressable. Countless entrepreneurs face similar stressful challenges, and there are proven strategies and resources to help you cope.

For further information and support, consider exploring resources such as the Small Business Administration’s mental health services, local small business and support groups, or online communities where you can share experiences and advice with fellow entrepreneurs.

As a therapist specializing in helping high-achieving women overcome stress and anxiety, I am here to support you in finding balance and achieving success. Through personalized therapy sessions, we can work together to develop strategies that fit your unique needs. Inquire about your complimentary phone consultation today and take the first step towards a healthier, more balanced life.