Most people know that starting a business is hard work. Not only does it require long hours and constant self-reflection, but it can also be extremely stressful, which can in turn negatively impact your mental health. In fact, a recent UC Berkeley study found that 72% of entrepreneurs reported some kind of mental health concern. There are, however, a few things you can do to make sure that your mental health doesn’t take a backseat as your business grows.
The Reason Why
First and foremost, it’s important to understand why so many entrepreneurs struggle with mental illnesses. Many of us are taught that work should be our top priority, even if it means sacrificing social connections and time with family. As a result, entrepreneurs tend to have high levels of stress as they strive to achieve their business goals or suffer from self-doubt when those goals aren’t met.
In addition, many people adopt an “all-or-nothing” mindset when it comes to success. If they don’t have a major breakthrough every day, then their work is a failure and that can leave them feeling depressed or hopeless.
Furthermore, entrepreneurship doesn’t only affect the entrepreneur themselves but those around them as well. Working long hours can also put stress on relationships. Also, long periods of isolation can make entrepreneurs feel lonely and depressed. Every step of the way, there are certain issues that entrepreneurs will face that can manifest in how they treat others.
Not only are there stresses associated with scaling a business, there are also lots of people who suffer from mental illnesses that are unrelated to their work. It’s important to remember that you can experience a mental health issue regardless of your current situation or success level.
How to Fix This
Fortunately, there are a few solutions to these issues that will allow you to maintain your mental health while scaling up your business.
Self-Awareness Training for Objective Decision-Making
One of the best ways to reduce stress is to be aware of your own triggers and tendencies. If you can anticipate how you might react in a certain situation, then you will be better prepared to handle it. There are several online courses and workshops that offer self-awareness training.
Setting Realistic Goals
It’s also important to set realistic goals for yourself. Don’t expect to achieve everything overnight – give yourself time to grow and learn. Remember that it took you years to develop the skills required for your business, so don’t be too hard on yourself if things don’t go perfectly from the start.
One of the ways that many entrepreneurs set achievable goals is by using the SMART system. This acronym stands for Specific, Measurable, Achievable, Relevant, and Time-Bound. While basic, this system is an effective way to make sure that your goals are realistic and achievable.
Knowing When to Take Breaks
When you’re feeling stressed out or overwhelmed, it can be helpful to take a break. This could mean going for a walk, listening to music, meditating, or just spending time with friends and family. Taking some time for yourself will help you to refocus your energy and get back on track. Knowing when it is time to take a break from work is especially important if you are experiencing symptoms of burnout or depression, which can make it difficult to work effectively. If you find that your focus and productivity have slipped, you need to be proactive and focus on something else.
Creating a Support Network
Finally, it’s important to have a support network of friends or family who understand what you’re going through. When you feel like you’re struggling, you can reach out to these people for a listening ear or advice. If you find yourself in a serious crisis, it’s especially important that your support network is there to help you through difficult times and make sure that you receive the care you need.
Speaking With a Therapist
If you have a mental illness, it’s important to speak with a therapist. Therapy is available through many community resources and your doctor may be able to refer you to a professional who is well-versed in helping entrepreneurs. Seeing a therapist is also a good way to learn more about yourself and to create systems that can help you manage your mental health.
Finding Intensive Treatment
If your symptoms persist, there is nothing wrong with finding intensive care for your condition. Whether it is rehab for anxiety, a prescription from a psychiatrist, or counseling sessions for your depression – you need to find the treatment that works best for you. If any of these symptoms persist despite constant efforts to manage them, it may be time to take this step. This can be a tough decision to make, particularly if you are focused on your company, but investing in improving your mental health will also be one of the most rewarding things both short-term and long-term.
Tips for Improving Your Mental Health
There are also a few things that you can implement to help manage your mental illness:
Making Home Improvements
One of the best ways to improve your mood is to make home improvements. This could mean painting the walls, rearranging your furniture, or planting a garden. When you’re feeling down, it can be helpful to focus on something positive and productive.
One popular way to do this is through the addition of plants to your home. Plants have been shown to reduce stress and improve mood. Whether it is a few succulents, a snake plant, or a fern, adding plants to your home can help improve your mental health.
Another great way to do this is by creating a peaceful room. You can do this by getting rid of any loud or distracting items, adding calming colors to the walls and lighting, playing meditation music in the background, hanging relaxing art on your wall, and making sure you have plenty of comfortable seating for reading or self-care activities.
Updating Your Workspace
If your workspace is cluttered or uncomfortable, it can be difficult to focus on your work. In order to improve your productivity, you should make some small changes to your space. This could mean adding a picture of your family to your desk, getting rid of cables that are cluttering up the area, or investing in a comfortable chair.
Especially if you work from home, it’s important to have a designated workspace. This can help you to mentally separate your work life from your personal life and make it easier to focus on the tasks at hand. Don’t work in the same place that you eat or sleep in, as this can also make it difficult to mentally separate the different aspects of your life.
Creating Rituals
If you create small rituals that you do at the same time every day, you can start to associate this activity with a specific mood. For example, if you like drinking tea in the morning or before bedtime, it’s important that you have your favorite mug ready when making it. If possible, try to use organic ingredients for all of these activities.
Make sure that you do the same thing with your work. For example, you might set aside an hour in the morning to answer emails or check your social media accounts and then save another block of time later in the day for strategic work tasks that require more attention. Even if these rituals don’t reduce stress levels directly, they can help by signaling to your brain when it’s time to calm down.
When you create a schedule and structure for yourself, however, it is important that you stick to it. This can be difficult if you are feeling overwhelmed, but doing so will dramatically improve your mental health.
Eating a Balanced Diet
Another way to improve your mood and manage your mental health is to eat a balanced diet. This means eating plenty of fruits and vegetables, as well as lean protein and whole grains. When you’re feeling stressed or down, it can be tempting to eat junk food or skip meals, but this is not the best way to manage your mental health.
Some of the best things to incorporate into your diet for mental health improvement are fruits and vegetables, especially those that are dark green. These foods have been shown to reduce stress levels due to their vitamin content. In particular, foods that contain anthocyanins (such as blueberries) can help improve your mood by increasing serotonin production in the brain.
In addition to eating a healthy diet for mental health improvement, you should also avoid drinking too much caffeine and alcohol. These substances can have a negative impact on your mood and make it difficult to focus on tasks.
Exercising Regularly
Exercise is another important way to improve your mood and manage your mental health. Exercise releases endorphins, which are hormones that have a positive effect on mood. When you’re feeling low it can be helpful to create a routine where you exercise at least three times per week.
By taking care of yourself and making sure that your mental health is in good shape, you’ll also help ensure that your business continues succeeding for years to come. Some of the best ways to do this are by joining a gym, hiring a personal trainer, or taking sports lessons.
Trying New Things
If you are struggling with anxiety, try doing something new. Whether it is trying a new restaurant, going to the movies with friends, or signing up for salsa lessons – it can be helpful and rewarding to try something different. Not only does this encourage you to step out of your comfort zone, but also allows you to meet new people who might help support and strengthen your mental health in the future.
Staying Connected
If you are struggling with depression, staying connected is important. This means reaching out to friends and family, participating in activities that you enjoy, and staying active. When you’re feeling down, it can be easy to isolate yourself, but this is not the best way to manage your mental health.
If you are having a hard time staying connected, one of the best ways to do this is by joining a community organization. Not only can you meet new people, but also participate in activities that are meaningful to you and help improve your mental health. You can also find online groups through Reddit, Facebook, and LinkedIn that can connect you with other entrepreneurs who may be dealing with the same issues.
Asking for Help
Finally, if there is something going on with your mental health that requires professional attention it’s important that you ask for help. You might think that asking for help is a sign of weakness, but in reality, it takes a lot of strength to admit that you need assistance. There are plenty of resources out there that are designed to help you find mental health treatment, such as Rehab.com. Using these will be advantageous to your mental health and can subsequently help improve your business.
Maintaining your mental health while scaling your business can be a challenge, but it is not impossible. There are several things that you can do to make sure that you stay healthy and focused. By being aware of the challenges ahead and taking some simple steps, you can ensure that your mental health doesn’t get pushed aside as your business grows.