72% of Small Business Owners Struggle With Burnout — Here's How to Make Sure YOU'RE Not One Of Them

If you’re anything like most small business owners, (especially female business owners) the daily grind of running your business can sometimes feel overwhelming. With all the hats you’re wearing, it’s no surprise that burnout is a common struggle.

In May 2003, new research from FreeAgent, reported that almost half (47%) of small business owners state that running their own business has negatively impacted their physical and/or mental health - up slightly from 2022 at 44%.

Burnout doesn’t just impact your energy levels—it can affect your creativity, motivation, and even your business’s bottom line. But the good news is that it doesn’t have to be this way.

We’re going to start at the beginning, by making sure your mental and emotional health is in a good starting place. You need to feel positive and energised to undertake the challenges of entrepreneurship.

Today, I want to share four simple, easy to apply, strategies that can help you avoid burnout and maintain your mental health while managing your business. Maintaining your mental health is vital for your physical health and well-being. Keeping sane on our entrepreneurial roller coaster is key to your success.

These tips are practical, easily actionable, and designed to help you keep your passion alive without sacrificing your well-being.

So, grab a coffee, get comfortable, and let's dive in, shall we?

Laughter: The Ultimate Stress-Obliterating Superpower

When's the last time you laughed so hard tears ran down your face?

Laughter really is nature's most potent stress-reducing, mood-enhancing, productivity-boosting drug. And the best part? It's absolutely free.

Laughter releases ‘feel good’ chemicals making you feel better instantly. It increases your oxygen intake, having a positive impact on your whole being.

Make seeking out laughter a non-negotiable part of your daily routine. Take it as a serious daily ‘to do’. This is not a "when I have time", this is a "your sanity and success depends on it" thing.

What gets you rolling around with laughter? Is it watching that hilarious movie that never fails to make you cackle? Grabbing coffee with that friend who has you in stitches? Scrolling through memes until you're cry-laughing alone at your desk like a crazy person? Find your laughter triggers and indulge in them every single day.

You might even fancy trying "laughter yoga" Yes, it's a real thing, I couldn’t believe it either. Just watching some UTube videos of ‘laughter yoga’ might be enough to get you rolling around the floor. Check it out, let me know if it makes you laugh!

Trust me, making laughter a priority is the best investment you can make in your mental health - and your bottom line. As Frank Kern says, ‘a giggling entrepreneur is a productive entrepreneur’. So go forth and laugh!

Even a smile can change our emotions. Smiling at someone not only makes them feel better, but it makes you feel better too. Grab a copy of this poem, ‘Smiling’ and pin it on your wall, in a visible place.

Mother Nature: The World's Best (and Cheapest) Co-Working Space

During Covid many of us got used to going out for a good old walk, because it was all we were allowed to do. Remember how valuable it was? But be honest: since we all got ‘released,’ when's the last time you stepped away from your desk or screen, during a working day, and got some good old fashioned fresh air?

The solution to your solopreneur stress is just beyond your front door, and it doesn't cost a penny. We have so much to appreciate, free of charge, right on our doorstep.

Countless studies have shown that spending time in nature can drastically reduce stress, boost mood, increase focus and creativity, and even strengthen your immune system.

So, here's your homework: at least once a day, step away from the desk and get outside. Depending where you work or live, find a suitable park or woodland. Take a leisurely stroll and let your mind wander. Leave your phone at home! Sit by water if you’re lucky enough to be close to a beach, pond or lake. If not, sit in your garden or in a nearby park and soak up the sights and sounds of nature. Why not think about having an al fresco office day and watch the ideas flow?

If the weather or your schedule keeps you cooped up inside? No worries! Bring the great outdoors to YOU. Add some lush, air-purifying plants to your workspace. You'll get a productivity boost, a creativity surge, AND cleaner air too. You’ll be amazed how much your work environment influences your results.

The Pomodoro Technique: Procrastination's Worst Nightmare

Your new secret weapon for slaying procrastination and getting stuff DONE.

I know what you're thinking: "Pomodoro”?? Yes, it is a fancy Italian tomato sauce. It’s ALSO a time management method that's so simple and effective, you'll wonder how you ever functioned without it.

Here's how it goes: set a timer for 25 minutes and work your socks off, on ONE task with zero distractions. No email checking, no social media scrolling, no getting up to make another cuppa. Just you and the task at hand. Be sure to plan this and know exactly what you’re going to work on. In a later newsletter I’ll be getting into more detail about planning your tasks and how to get them ticked off.

Find the timer - google?

When the buzzer goes off, you take yourself a well-earned 5-minute break. Maybe this is where you fit in a laughter task or a walk in the garden Maybe you just grab a snack and make your next cuppa. Repeat the cycle a few times, then treat yourself to a longer break. Just keep it going until you’ve completed your task or your to do list.

This technique trains your brain to focus intensely for short bursts and helps you get things done quicker. Plus, those built-in breaks keep you from burning out and ensure you actually ENJOY completing the task, and makes sure you end your day with a sense of accomplishment.

It’s so easy to get distracted by screens, email and social media. Turn them all off, Pomodoro your tasks and get so much more done in less time.

Boundaries: The Solopreneur's Best Frenemy

Think about this for a minute: when's the last time you set a boundary in your biz?

If your answer is "never" or "I don't think my clients believe in boundaries", then read this carefully, because this is important.

As solopreneurs, it's so easy to fall into the trap of being everything to everyone, all of the time. This isn’t just in our business lives, as solopreneurs we’re often the ‘go to’ people when people need or want something in their personal lives too.

In our business lives we're so passionate about what we do and so eager to please our clients that we often forget to prioritise the most important person in our business: ourselves.

But the harsh truth is, if you don't set boundaries, you WILL burn out. It's not a matter of if, but when. And when that happens, your business (and your sanity) will suffer as will your family.

Learn these 3 things:

"No." is a complete sentence.

"That doesn't work for me." is a valid response.

"I am unavailable." is an acceptable status.

Start small by picking ONE boundary to implement this week. Maybe it’s making sure that NOTHING gets in the way of you picking your kids up from school. Maybe it's not checking email after 7pm. Maybe it's taking Sundays completely off to recharge. Maybe it's not answering client calls during bedtime with your kids.

Whatever it is, stick to it like your life (and livelihood) depends on it. Because in a way, it does.

If the thought of disappointing someone or missing out on an opportunity makes you panic, remember this: a burnt out, stressed solopreneur is no good to ANYONE - least of all your family or your clients. By setting boundaries, you're ensuring that you can show up as your best, most brilliant self in your business. And THAT is what your clients deserve.

So go and boundary-set. Your future self (and your bank account) will thank you.

That’s it for now - a crash course in staying sane and successful as a solopreneur. There’s no magic wand but implementing these things above will make your solopreneur journey a heck of a lot more enjoyable (and profitable).

Have confidence. The world NEEDS what you have to offer. You are unique, you have a unique blend of skills, passions, and personality. When you take care of yourself first, you're able to share those gifts with the world in a way that feels good and sustainable.

So, keep laughing, keep bathing in nature, keep Pomodoro-ing, and keep boundary-setting. Most importantly, keep being YOU. Burnout is a serious risk for solopreneurs, but it doesn’t have to be inevitable.

You've got this. I believe in you. And I'm here to support you every step of the way.

To less stress and more success.