You know that marketing plan you just can\u2019t seem to finish? Or your inability to get a good night\u2019s sleep, or that ongoing, low-grade headache you can\u2019t seem to shake? Those are all very common signs of stress.<\/p>\n\n\n\n
There was a time when entrepreneurs of any age avoided speaking about their mental health issues due to a very real stigma. Today, thanks to the willingness of young entrepreneurs to talk and share openly, the topic is slowly becoming front-and-centre at startup networking events, business conferences, on entrepreneur-related blogs, and across social media. Today, most governments, organizations and small businesses recognize stress and anxiety are mental health issues. They exist in every area of business, impact bottom lines and affect people\u2019s quality of life.<\/p>\n\n\n\n
Yet, according to a recent study conducted by our partner, Business Development Bank of Canada<\/strong><\/a> <\/strong>(BDC), Canada\u2019s only bank exclusively devoted to entrepreneurs, specifically, young business owners experience more mental health challenges than others \u2014 and they\u2019re less likely to access support. Of even more concern, the study showed the mental health of many young entrepreneurs declined significantly year over year.<\/p>\n\n\n\n Not all stress is bad. In many cases, acute (short-term) stress can inspire, motivate and help us focus our energy and enhance our performance. But it can be challenging to pinpoint concrete causes of good or bad stress because everyone has a different stress threshold and response. <\/p>\n\n\n\n For example, a new plan to expand your small business might mean extreme stress for you, while another may look at it as an exciting opportunity. Planning a business development event could cause one person \u201cbad\u201d stress while another enjoys the rush and finds the \u201cgood\u201d stress inspiring and motivating.<\/p>\n\n\n\n Chronic stress \u2014 in some cases, even of the positive kind \u2014 can negatively impact your physical and mental health. Here are seven ways you can reduce your stress and protect your mental health so you can enjoy \u2014 not dread \u2014 navigating your startup journey.<\/p>\n\n\n\n Many <\/strong>young entrepreneurs <\/strong>are reluctant to <\/strong>take even one day away from their businesses, but regular breaks are vital for your mental health, even if you\u2019re not necessarily feeling stressed. Your body is designed to respond to short bursts of good stress \u2014 but even good stress, when prolonged, can become chronic and unhealthy.<\/p>\n\n\n\n If a full-blown vacation isn\u2019t possible, a staycation can do the trick \u2014 engage in some self-care, meet friends for lunch, spend time outside or binge-watch movies. When you\u2019re taking a break, turn off your notifications or better yet, ignore business emails, and leave your laptop behind where possible \u2014 it\u2019s not a true break if you\u2019re spending time thinking about work.<\/p>\n\n\n\n Regular exercise is a great way to let off steam, clear your head and improve your mood. Throughout the day, strive to move your body at least once an hour \u2014 take a short walk, do some yoga or dance around the house or office to your favourite tunes. Get at least 30 minutes of exercise most days of the week.<\/p>\n\n\n\n A healthy diet is also good for your mental health. Consider weekly meal prepping to get ahead of the \u201cwhat\u2019s for dinner\u201d game, which is a real source of stress \u2014 and fast-food binges \u2014 for many. For some tips and inspo, check out these meal-prep YouTube videos<\/a>. <\/p>\n\n\n\n Finally, get ample sleep, which is essential for optimal physical and mental health \u2014 and a better mood. Go to bed and get up at the same time every day to help your mind and body get into a solid sleep routine.<\/p>\n\n\n\n A healthy perspective can help reduce your stress. Start by acknowledging your accomplishments, and work to keep your perfectionist tendencies in check. Reframe negative experiences to find the opportunities in them. If you have the bandwidth or financial wherewithal, consider cognitive behavioural therapy (CBT)<\/a> or free resources like those offered by the Canadian Mental Health Association (CMHA)<\/a>. <\/p>\n\n\n\n If you\u2019re stuck in a dark place, plant yourself in the present moment \u2014 pet the dog, hug the kids or indulge in a really great cup of coffee to help lighten your mood. Practice daily gratitude<\/a> to help shift your mindset to one of abundance. Consider starting a gratitude journal, in which you list the things you feel gratitude for. You\u2019ll find there are no shortage of ways or tools<\/a> you can use to help you get yours going. <\/p>\n\n\n\nGood stress vs. bad stress<\/h3>\n\n\n\n
1. Take more (or at least a few) breaks<\/h3>\n\n\n\n
2. Take care of your physical health<\/h3>\n\n\n\n
3. Shift your mindset<\/h3>\n\n\n\n
4. Don\u2019t go it alone<\/h3>\n\n\n\n