Growing a business is similar to a high-speed roller coaster — it has ups, downs, twists, and turns. You’re simultaneously thrilled yet horrified, and once the roller coaster ends, you’re itching to hop on the next exhilarating ride.
The concept of entrepreneurship is often idealized in the media. We are seen as part of an exclusive group made up of dreamers, doers, and helpers on Earth. Our stories are celebrated and presented like fairytales, which often motivates others to take the leap and pursue a similar journey—just look at the lives of Richard Branson, Elon Musk, Bill Gates, and the late Steve Jobs.
But aspiring entrepreneurs beware. This lifestyle has an ugly side that is sometimes overlooked and rarely discussed. Most of us are so excited to jump on the ride that we dismiss the warning sign before plopping in the seat.
Between growing pains, operational costs, deliverables, deadlines, and juggling multiple personalities at work/home — including clients, employees, stakeholders, family and friends — being the chief executive is immensely stressful. What’s worse is if you’re not effectively managing your stress levels, the excitement will undoubtedly have adverse effects on your health.
The facts.
According to a 2014 Stress in America study of 3,068 adults age 18 and over by the American Psychological Association (APA), stress is prevalent among Americans.
Of the respondents, money was the most commonly reported stress factor, and “is a somewhat or very significant source of stress for the majority of Americans (64 percent) but even more so for parents (77 percent), Millennials (75 percent) and Gen Xers (76 percent).”
What’s more, “42 percent of adults say they are not doing enough or are not sure whether they are doing enough to manage their stress, and 20 percent say they are not engaging in an activity to help relieve or manage their stress.”
If you’re an entrepreneur, you’ve already accepted the fact that stress is part of the job. But additional studies that suggest entrepreneurs have a higher rate of mental health problems.
Unfortunately, your issues aren’t going to magically disappear, and as leader it’s vital you maintain your health for the benefit of yourself and your business. So here are several solutions to consider for living a healthy and well-balanced life.
Schedule quiet time.
Give yourself permission to unplug from your work environment, even if it’s just for a few minutes out of the day.
I take periodic 15-minute quiet-time breaks that consist of sitting on the balcony and playing a few rounds of Connect-Four on my iPad — it relaxes me.
Ted Tieken of ExtraOrigin blocks 5-10 minutes of silence to practice mindfulness meditation. “I’ve found that clearing your mind completely once in a while, allows your subconscious insights to come through,” says Tieken.
“For me, meditation lets nagging thoughts in the back of my head come to the forefront and be dealt with. Work is a lot less stressful when your mind is clear, and you don’t have nagging thoughts in the back of your head screaming and trying to be heard.”
Trust your team, and disconnect.
That said, it’s okay to completely disconnect once in a while — especially if you have a talented team filled with A+ players. You shouldn’t be afraid to step away from your business.
“I’m an entrepreneur, so I know how frightening it can be to take a vacation, or even turn off your phone over the weekend,” says Deborah Sweeney of MyCorporation.
“We treat our companies like they are our children. But honestly, as long as you hire a team you trust, your business will survive a few days without you at the helm. Just take baby steps — maybe an extra day off here and there. Then, when you see the office didn’t burst into flames without you, you can take more and more time off. Getting a chance to unwind and relax is vital to your mental wellbeing.”
If you’re running the show solo, consider outsourcing tasks that absorb a mass amount of energy. Download a time-tracking app to record each activity. Analyze the results over a two-week period, and then develop a strategy to outsource your most stressful time-consuming tasks.
I know how difficult it is to relinquish control, but it’s a necessary step for growth, and will relieve much of the burden — so it’s an investment worth making.
Eat clean. Exercise often. Get sleep.
A proper diet and exercise will boost your mental and physical energy. It’s easy to get immersed in the whirlwind of work and either forego meals, or indulge in fast food out of convenience. In The State of Obesity’s 2014 analysis, obesity rates in America remain high and have more than doubled over the past 35 years.
Productivity Psychologist Dr. Melissa Gratias suggests entrepreneurs block off time on our calendars to exercise, eat, and participate in enjoyable activities. But most importantly, we must honor the time we’ve blocked off.
During the fall and winter, I hit the gym hard to weight train. When spring and summer roll around, I participate in outdoor activities like rollerblading or nature walks. You shouldn’t treat exercising as a chore, and you can choose fun fitness activities that suit your lifestyle — whatever gets your blood pumping.
Couple diet and exercise with a good night’s sleep. The National Sleep Foundation recommends adults between the ages of 26-64 get between 7-9 hours of sleep per night. Sometimes our schedules do not permit us to receive the recommended amount of sleep, and if that happens, try scheduling periodic catnaps throughout the day for a quick re-boost.
How are you handling the stress of starting, growing, or managing your company? What other coping mechanisms should we add to this list? Let’s continue the conversation in the comment section. As entrepreneurs, we’re all experiencing similar stressors, and it’s good know there are others who can relate.
A version of this post first appeared on my HuffPost column here.