How to Prioritise Your Mental Wellbeing as a UK Small Business Owner
As a fellow small business owner, whilst running a business can be incredibly rewarding, it also comes with its unique set of challenges that can take a toll on your mental wellbeing. Whether you are making and selling your own products as a side hustle to make extra income or striving to become a successful entrepreneur, it's easy to get caught up in the demands of your business and neglect your own self-care. In this article, we will explore effective strategies and practical tips to help you prioritise your mental health and find a balance while managing your small business. Let's delve into the world of mental wellbeing for small business owners and discover how to achieve success while maintaining a healthy state of mind.
Understanding the Mental Health Challenges Faced by Small Business Owners
As a small business owner, you face numerous stressors and pressures that are distinct from those in traditional employment. You need to juggle multiple roles such as handling financial uncertainties, dealing with suppliers, shipping companies, customer service, IT and web support, and the list goes on. Making tough decisions in multiple roles can lead to feelings of being overwhelmed and cause anxiety. This constant pressure to be "all things to all people" can lead to burnout and fatigue. The entrepreneurial culture often perpetuates the notion that you must always be on top of everything, creating a stigma around discussing mental health challenges openly.
According to recent studies, a significant number of small business owners in the UK experience mental health issues due to the unique pressures they face. It is crucial to recognise and address these challenges to ensure a healthier work-life balance and overall wellbeing.
Running a small business, especially online businesses on platforms like Etsy or Amazon, can be a solitary experience. Unlike working in a traditional office environment, you may not have co-workers to interact with daily. This isolation can lead to feelings of loneliness and a lack of support, which can negatively impact your mental wellbeing.
You probably often face immense pressure to succeed and achieve goals set. While ambition is a driving force, the fear of failure and the desire for constant growth can create a high-stress environment. This pressure to succeed can lead to feelings of inadequacy and self-doubt.
Operating an online business on platforms like Etsy or Amazon means facing intense competition. The struggle to stand out in a sea of other sellers can be disheartening, and it may take time to gain traction and establish a customer base. This constant competition can add stress and anxiety, making you question your business's viability.
For small business owners with limited digital marketing experience, understanding and navigating the ever-changing online landscape can be daunting. The need to manage product listings, optimise search visibility, and maintain a strong online presence can be time-consuming and mentally draining.
Customer feedback and reviews, while invaluable for business growth, can also be a source of stress for small business owners. Negative reviews or dissatisfied customers can feel personal, leading to feelings of rejection and self-criticism. It's essential to develop resilience and not take criticism too personally.
Online businesses often blur the lines between work and personal life. With the ability to work remotely and connect with customers 24/7, it becomes challenging to switch off and disconnect. This lack of separation can lead to burnout, impacting not only your mental wellbeing but also the quality of your work.
Identifying Signs of Mental Health Struggles
As a small business owner, you might be accustomed to pushing through challenges and persevering, but it's essential to be in tune with your mental health. Ignoring warning signs can lead to burnout, anxiety, or depression, impacting both your personal and professional life.
Common signs of mental health struggles include persistent fatigue, irritability, loss of interest in activities, difficulty concentrating, and changes in sleep or appetite. If you notice any of these signs, it's crucial to take a step back and assess your mental wellbeing.
Persistent Fatigue and Exhaustion
Feeling tired and drained is a normal part of being an entrepreneur, but persistent fatigue that affects your ability to function can be a sign of a deeper issue. If you find yourself constantly feeling exhausted, both physically and mentally, it may be an indication of high stress levels or an underlying mental health concern.
Increased Irritability and Mood Swings
Stress and pressure can lead to heightened irritability and mood swings. If you notice that you are becoming short-tempered, easily frustrated, or experiencing emotional highs and lows that seem out of proportion to the situation, it may be time to take a closer look at your mental wellbeing.
Loss of Interest in Activities You Once Enjoyed
A sudden disinterest or lack of motivation in activities you once found enjoyable may be a sign of depression or burnout. As the demands of running a small business consume your time and energy, you may unintentionally neglect the hobbies and activities that used to bring you joy.
Difficulty Concentrating and Making Decisions
Stress and anxiety can impact your ability to focus and make decisions effectively. If you find yourself having trouble concentrating on tasks or making even simple choices, it could be a sign that your mental health is being affected.
Changes in Sleep Patterns
Insomnia or difficulty falling asleep can be a symptom of heightened stress or anxiety. On the other hand, excessive sleeping or wanting to sleep all the time can also be indicative of underlying mental health challenges.
Physical Symptoms with No Underlying Medical Cause
Stress and anxiety can manifest physically in the form of headaches, muscle tension, digestive issues, or other bodily discomforts. If you experience physical symptoms without any apparent medical cause, it may be connected to your mental wellbeing.
Withdrawal from Social Interactions
Feeling overwhelmed or experiencing mental health challenges may lead you to withdraw from social interactions, even with friends and family. Isolation can exacerbate feelings of loneliness and contribute to a decline in mental wellbeing.
Thoughts of Hopelessness or Helplessness
Persistent feelings of hopelessness, helplessness, or thoughts of not being able to cope with the challenges of running your business can be indicators of depression or other mental health issues.
Prioritising Mental Wellbeing in Your Daily Routine
Running a small business can be all-consuming, but neglecting your mental health can lead to decreased productivity and effectiveness. To ensure you perform at your best, you must prioritise self-care and work-life balance, which is easier said than done when you are reliant on the money your business generates and customers demand 24/7 response time.
Start by setting clear boundaries between work and personal life. Allocate specific hours for work and try to disconnect from business-related tasks outside those hours. Engage in activities you enjoy, such as hobbies, exercise, or spending quality time with loved ones. Additionally, consider integrating relaxation techniques, like mindfulness or meditation, into your daily routine to reduce stress and stay focused. Don’t look at emails after hours, and if you are worried about the response time aspect, ensure you have an out of office email response explaining your office hours.
Set Clear Work Hours and Boundaries
Running a small business often means irregular work hours and the temptation to be "always on." However, it's crucial to establish clear work hours and stick to them as much as possible. Define when your workday starts and ends, and try to disconnect from work-related tasks outside those hours. This practice will create a sense of routine and help you maintain a better work-life balance.
Create a Dedicated Workspace
If you work from home or remotely, designate a specific area in your home as your workspace. Having a dedicated workspace helps create a physical boundary between work and personal life. When you step away from your workspace at the end of the workday, you can mentally switch off from business concerns and focus on relaxation and personal activities.
Prioritise Time for Yourself
Make time for activities that bring you joy and relaxation. Whether it's pursuing a hobby, spending quality time with loved ones, reading a book, or engaging in physical exercise, dedicating time for yourself is essential for recharging your mental batteries.
Incorporate Mindfulness and Meditation
Mindfulness and meditation can significantly impact your mental wellbeing by reducing stress and increasing focus. Take a few minutes each day to practice mindfulness, such as deep breathing exercises or guided meditation. There are several meditation apps and resources available that cater to busy entrepreneurs.
Avoid Multitasking
While multitasking might seem like an efficient way to get things done, it can actually increase stress and decrease productivity. Focus on one task at a time and give it your full attention. This practice not only improves efficiency but also reduces mental strain.
Learn to Delegate and Seek Help
It’s natural to want to handle everything on your own. However, delegating tasks to trusted employees or outsourcing certain aspects of your business can relieve you of unnecessary stress and free up time for more critical responsibilities.
Practice Work-Life Integration
Instead of striving for a perfect work-life balance, consider work-life integration. This approach involves finding ways to integrate work and personal life harmoniously. For instance, you can schedule personal appointments during work hours and compensate by working during non-traditional hours. This flexibility can help reduce stress and create a more fulfilling lifestyle.
Set Realistic Goals and Celebrate Achievements
Setting realistic goals for your business and personal life can help reduce feelings of overwhelm and pressure. Break down larger goals into smaller, achievable tasks, and celebrate each milestone along the way. Acknowledging your accomplishments boosts motivation and fosters a positive mindset.
Limit Exposure to Digital Devices
Constant exposure to digital devices can lead to information overload and heightened stress levels. Set boundaries on the use of smartphones and laptops, especially during personal time. Creating designated "tech-free" periods can help you unwind and focus on non-work-related activities.
Seek Professional Support if Needed
If you find yourself struggling with managing stress or emotions, don't hesitate to seek professional support from a therapist or counselor. Speaking to a mental health expert can provide valuable insights and coping strategies tailored to your individual needs. As a starter, go to the NHS Mental Health page.
Building a Support Network
As a small business owner, it's easy to feel isolated, especially if you are a sole entrepreneur. However, building a support network is essential for maintaining good mental health. Reach out to family, friends, or fellow entrepreneurs who can offer understanding and encouragement during challenging times.
Joining small business owner communities and networking groups can provide a sense of belonging and a platform to share experiences and advice. Additionally, seeking mentorship or professional counselling can be incredibly beneficial, as it provides an objective perspective and guidance.
Although there are social media groups that you can join, social media itself can bring on anxiety. Be careful of groups you join, and don’t engage in conversations that ultimately will have a further negative impact on your mental health.
Mindfulness and Meditation for Stress Reduction
In the fast-paced world of entrepreneurship, stress and pressure are constant companions. As a small business owner in the UK, incorporating mindfulness and meditation into your daily routine can be powerful tools for managing stress, improving focus, and nurturing your mental wellbeing. Let's explore these practices in detail and how they can benefit you.
The Power of Mindfulness
Mindfulness is the practice of being fully present and aware of the present moment without judgment. It involves observing your thoughts, feelings, and bodily sensations as they arise, acknowledging them, and letting them go without getting caught up in them. Mindfulness is not about emptying your mind but about being non-reactive and accepting of whatever arises.
Reducing Stress through Mindfulness
Mindfulness has been extensively researched and shown to be effective in reducing stress levels. When you're mindful, you cultivate a sense of calm and awareness, which helps break the cycle of constant worry and rumination that often accompany entrepreneurship. By living in the present moment, you can manage stress more effectively and respond to challenges with greater clarity and composure.
Incorporating Mindfulness into Your Day
Mindfulness can be practiced in various ways, and it doesn't require hours of meditation. Here are some simple ways to incorporate mindfulness into your daily routine:
Mindful Breathing: Take a few moments throughout the day to focus on your breath. Observe the sensation of each inhale and exhale, and if your mind wanders, gently bring your focus back to your breath.
Mindful Eating: Pay attention to the tastes, textures, and smells of your food during meals. Eating mindfully can enhance your dining experience and help you avoid overeating due to stress.
Mindful Walking: During short breaks, take a mindful walk outside. Pay attention to the sensation of your feet touching the ground, the feeling of the air on your skin, and the sights and sounds around you.
Mindful Listening: Practice active listening during conversations. Be fully present and engaged in what the other person is saying, without mentally preparing your response.
The Benefits of Meditation
Meditation complements mindfulness and is a more structured practice that involves dedicating time to quieting the mind and cultivating specific qualities, such as compassion, focus, or gratitude. Meditation allows you to train your mind to be more resilient and attentive.
Stress Reduction through Meditation
Regular meditation practice has been found to decrease the production of stress hormones and activate the relaxation response in the body. It helps calm the mind, improve emotional regulation, and enhances overall wellbeing. Meditation can be particularly beneficial for small business owners dealing with high levels of stress.
Types of Meditation
There are various types of meditation, each with its unique focus and benefits. Some common meditation practices include:
Guided Meditation: This involves following a recorded or live instructor's guidance through a meditation session, making it ideal for beginners.
Loving-Kindness Meditation: Also known as Metta meditation, this practice involves generating feelings of love and compassion towards oneself and others.
Mindfulness Meditation: Similar to the mindfulness practice discussed earlier, this meditation focuses on cultivating awareness and non-judgmental presence.
Transcendental Meditation (TM): TM involves the use of a specific mantra to quiet the mind and achieve a state of deep relaxation.
Using Meditation Apps and Resources
If you're new to meditation, using meditation apps and online resources can be helpful. These apps often provide guided meditation sessions, timers, and tracking features to monitor your progress. Some popular meditation apps include Headspace, Calm, Insight Timer, and Ten Percent Happier.
Effective Communication for Reducing Stress
Effective communication is essential in managing stress as a UK business owner. Being open and transparent with your employees (if you have any!), and business partners can foster a positive working environment and lead to better problem-solving.
Encourage open dialogue and listen actively to the concerns and suggestions of your team. Maintain regular check-ins with employees to ensure everyone is on the same page and aligned with the business's goals. When you face challenges, don't hesitate to seek help and share your concerns with others. Sometimes, talking things through can provide valuable insights and alleviate stress.
If you are a sole entrepreneur, then perhaps think about talking to a close friend or family member will help.
Nurturing Healthy Habits for Mental Resilience
A healthy body contributes to a healthy mind. Regular exercise has been proven to reduce stress, improve mood, and increase energy levels. Consider incorporating physical activity into your daily routine, even if it's a short walk during lunchtime or after hours. Start by walking around the block and taking in your surroundings, and to not focus too much on the work aspect of life.
Regular Exercise for Stress Reduction
Physical activity is not only essential for your physical health but also has a profound impact on your mental wellbeing. Engaging in regular exercise releases endorphins, the "feel-good" hormones, which can help reduce stress and improve your mood. Whether it's going for a jog, hitting the gym, practicing yoga, or even taking a brisk walk during breaks, find a form of exercise that you enjoy and incorporate it into your routine.
Prioritise a Balanced Diet
Maintaining a balanced diet is essential for providing your body and mind with the necessary nutrients for optimal function. Avoid excessive consumption of caffeine, sugary snacks, or processed foods, as they can lead to energy crashes and mood swings. Instead, focus on a diet rich in fruits, vegetables, whole grains, and lean proteins, which can help stabilise your mood and energy levels.
Adequate Sleep for Mental Restoration
As a small business owner, it's tempting to sacrifice sleep to get more work done. However, sleep deprivation can negatively impact your cognitive function, decision-making abilities, and emotional resilience. Aim for 7-9 hours of quality sleep each night to ensure that your brain and body have time to rest and restore.
Practice Relaxation Techniques
Incorporate relaxation techniques into your daily routine to combat stress and promote mental relaxation. As already discussed earlier in this article, deep breathing exercises, progressive muscle relaxation, or taking short mindfulness breaks can help you recharge and find moments of calm amidst a busy schedule.
Cultivate a Growth Mindset
Embrace a growth mindset, which involves seeing challenges as opportunities for learning and growth. Instead of viewing failures as setbacks, see them as stepping stones toward improvement. By adopting a positive outlook and focusing on continuous learning, you can build mental resilience and bounce back stronger from setbacks.
Limit Exposure to Negative Influences
Surround yourself with positive and supportive individuals who uplift and encourage you. Limit exposure to negative influences, whether they come from people, social media, or news outlets. Negative environments can contribute to feelings of stress and overwhelm, while positive relationships can provide a strong support system.
Practice Gratitude
Cultivating a habit of gratitude can shift your focus toward the positive aspects of your life and business. Take a moment each day to reflect on what you are grateful for, whether it's a successful business milestone, supportive customers, or the people in your life who have helped you along the way. Expressing gratitude can improve your overall sense of wellbeing and resilience.
Set Realistic Boundaries and Priorities
Small business owners often have a never-ending to-do list, making it essential to set realistic boundaries and prioritise tasks. Focus on the most critical objectives and be willing to delegate or delay less urgent tasks. Setting realistic expectations for yourself and your business can help reduce stress and prevent burnout.
Embrace Self-Compassion
Be kind and compassionate toward yourself, especially during challenging times. Acknowledge that you are doing your best, and it's okay to take breaks, ask for help, or make mistakes along the way. Practicing self-compassion can counteract feelings of self-criticism and foster a healthier mindset.
Seek Professional Support When Needed
If you find yourself struggling with mental health challenges, don't hesitate to seek professional support or start by accessing the NHS Mental Health website. A mental health professional can provide tailored strategies and support to help you navigate the specific stressors you face as a small business owner.
The Importance of Taking Breaks and Holidays
As a small business owner, you might feel guilty about taking time off, fearing that your business will suffer in your absence. However, regular breaks and vacations are essential for maintaining mental resilience and preventing burnout.
Plan your breaks well in advance and communicate them to your team and customers. Trust your team to handle tasks while you're away, and set up contingency plans to address potential issues. Taking a break can re-energise you, increase creativity, and lead to better decision-making when you return.
But what if you’re selling on Etsy for example? This can be extremely challenging to just put your store into holiday mode. If you can, create as much stock as you possibly can before going on holiday, and increase your dispatch times. Also have an auto message response in place explaining you’re on a small break and you will reply as soon as you can. It isn’t the perfect solution, but if you don’t want to put your store into holiday mode, this may be a compromise.
Managing Work-Related Anxiety and Uncertainty
Uncertainty is inherent in entrepreneurship, and it can be a significant source of stress. Instead of allowing anxiety to consume you, focus on what you can control and take proactive steps to manage uncertainty.
Develop contingency plans for potential challenges, and maintain a positive outlook, even in the face of setbacks. Surround yourself with people that share your vision and values, and embrace change as an opportunity for growth.
Embrace the Reality of Entrepreneurship
First and foremost, acknowledge that entrepreneurship inherently involves risk and uncertainty. Embracing this reality can help you adopt a more flexible mindset and better prepare for unexpected challenges. Understand that setbacks are part of the journey and that learning from failures can lead to growth and improvement.
Focus on What You Can Control
While some factors are beyond your control, concentrate on what you can influence and manage. Identify the areas of your business where you have control and take proactive steps to optimise those aspects. A sense of control can help alleviate anxiety and empower you to make informed decisions.
Develop Contingency Plans
Planning for potential challenges and creating contingency plans can provide you with a sense of preparedness. Anticipate possible scenarios, both positive and negative, and outline how you would respond to each situation. Having contingency plans in place can give you confidence in handling uncertainties.
Seek Support and Advice
Reach out to mentors, fellow entrepreneurs, or business advisors who have faced similar challenges. Sharing experiences and seeking advice from those with relevant expertise can offer valuable insights and reassurance. The entrepreneurial community can be a supportive network for navigating uncertainties.
Practice Mindfulness during Stressful Moments
During times of high anxiety or uncertainty, practice mindfulness techniques to stay grounded and present. Engaging in deep breathing exercises or taking short mindfulness breaks can help calm your mind and prevent anxiety from overwhelming you.
Limit Exposure to Negative News and Speculation
Constantly consuming negative news and speculation can heighten anxiety and stress. Stay informed, but limit your exposure to sources that tend to focus solely on negative aspects. Balance your information intake with positive news and inspiring stories of resilience.
Cultivate Adaptability and Flexibility
Being adaptable and flexible in your approach to business can help you navigate uncertainties more effectively. Embrace change as an opportunity for growth and be open to adjusting your strategies when needed. A willingness to adapt can lead to innovative solutions and new opportunities.
Focus on Incremental Progress
Break down larger goals into smaller, achievable milestones. Celebrate each incremental progress you make, even during challenging times. Acknowledging these accomplishments can boost your motivation and help you maintain a positive outlook.
Practice Self-Compassion and Positive Self-Talk
Be gentle with yourself during moments of uncertainty and anxiety. Practice self-compassion and avoid negative self-talk. Remind yourself of your strengths, past successes, and resilience. Positive self-talk can build your confidence and fortify your mental wellbeing.
Seeking Professional Help When Needed
There is no shame in seeking professional mental health support when you need it. Just like you would consult with a specialist for a business-related issue, talking to a therapist or counsellor can provide invaluable insights and coping strategies for managing stress and improving your overall mental wellbeing.
In the UK, various resources are available to help you find a suitable mental health professional, such as the NHS website or private therapy directories. Remember that seeking help is a sign of strength, and it can positively impact both your personal and professional life.
As a small business owner in the UK, taking care of your mental wellbeing is not a luxury; it's a necessity. By prioritising self-care, building a support network, and practicing mindfulness, you can achieve a healthier work-life balance and increase your chances of business success.
Remember, you are not alone on this journey. Reach out to those around you, seek professional help when needed, and make your mental health a priority. By investing in yourself, you will not only improve your overall wellbeing but also enhance your business's performance and create a more fulfilling entrepreneurial experience.
Take these steps to heart, and embrace the power of mental wellbeing as you navigate the rewarding path of being a small business owner in the UK.