December 7 , 2018


Mindfulness leads to a reduction in stress, as well as mood improvement and self-compassion.

December 7 , 2018

Many small business owners shoulder much, if not all, of the responsibilities of their business. Your budget is lean, your hours too long, your workload excessive and you might not see a light at the end of the tunnel. All of this leads to stress, which can lead to burnout -- physical, emotional and chronic.

Burnout is defined as exhaustion of physical or emotional strength or motivation usually as a result of prolonged stress or frustration. Signs of burnout include, but are not limited to:

  • Dread of going to work, and wanting to leave once you’re there.
  • Low energy and little interest at work.
  • Feelings of emptiness.
  • Headaches, illness or backache.
  • Easily irritated by employees or clients.
  • Thinking that your work has no meaning.
  • Trouble sleeping.

If left unchecked, chronic stress can result in mental health problems, including depression and anxiety; cardiovascular disease, such as heart disease, high blood pressure, heart attacks, and stroke; obesity and other eating disorders; and more. Fortunately, there is a light at the end of the stress tunnel and ways any small business owner can battle burnout, including the following three.

No. 1: Get adequate sleep. Sleep deprivation can damage your mental health. It also weakens the immune system and stamina. Numerous studies have proven that getting adequate sleep is essential to health and happiness. Despite the long hours you put in to keeping your small business afloat, you must get 7-8 hours of sleep a night to keep yourself going. Try to also work in a nap during work hours. If one’s mind and body are rested, they can get more done in less time and perform at an enhanced level.  

No. 2: Exercise regularly. Regular exercise not only reduces but prevents burnout. It alleviates stress and creates a sense of well-being. Furthermore, exercise increases energy and productivity, which will help you better manage that seemingly overwhelming workload, as well as help you get a good night’s sleep. Commit to a regular workout schedule, and try teaming up with your employees to work out and hold each other accountable.

No. 3: Mindfully manage stress. Chances are you’ve heard the word “mindfulness” a lot lately. But what is it, and how can it help with burnout? Simply put, mindfulness is being fully present, aware of where you are and what you are doing and not overly reactive or overwhelmed by your thoughts and what’s going on around you. Mindfulness leads to a reduction in stress, as well as mood improvement and self-compassion. For more information on mindfulness exercises you can try right now, please visit

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