Are you feeling stressed out?
As a startup owner, you have a lot on your plate. Your tendencies to over-engage, overreact, and treat every task as overly urgent can drive your stress level up to 10. If you don’t get on top of your stress, you may soon find yourself feeling disengaged, detached, and even depressed.
Not only does burnout not feel good, but it can also hurt your business. It’s a productivity killer that will take you away from important tasks and start a cycle of stress that is difficult if not impossible to pull out of.
Fortunately, it isn’t too hard to prevent burnout. When you use the following tips on how to handle stress at work, your business and your emotional well-being are more likely to prosper.
Eight tips for managing work-related stress
1. Stick to a schedule
When you create a to-do list with everything you want to accomplish in a given day or week, you can easily begin to feel overwhelmed if you don’t get everything crossed off.
Instead of laying everything out in a list, reorganize that list into a concrete schedule. Set aside a specific amount of time for each task. When you’re tackling a task, don’t let anything distract you. If you suddenly remember something else you need to do, jot it down, set the note aside, and get back to what is right in front of you.
Here are some tips for putting together your schedule:
- Schedule tasks that require a lot of concentration for times when you’re less likely to be interrupted. This might be early in the morning, late in the evening, or on the weekend.
- Use a scheduling app that will let you sync the information across multiple devices. Google Calendar works well for this.
- Don’t panic when something disrupts your schedule. Take a moment to rethink your routine and find a way to fit all the important tasks in.
2. Meditate
Meditation helps to reduce work-related stress by getting rid of the jumbled, hectic thoughts in your head. It’ll give you clarity of thought and may even boost productivity. Here are a few of the many methods of meditation:
- Deep breathing exercises
- Yoga
- Guided meditation
- Tai Chi
Research different types of meditation, and find one that works for you. As an alternative to traditional meditation, try journaling. By handwriting a journal, you force your thoughts to slow down, and the act of getting your frustrations on paper can cleanse your mind.
3. Get enough sleep
According to the National Sleep Foundation, adults should get at least seven hours of sleep each night. A lack of sleep contributes to stress and can be a big factor in burnout. It also plays a part in other health problems, such as obesity and high blood pressure.
Getting enough sleep can be difficult, but it is worth the effort. To sleep better, spend the last hour or two before you go to bed relaxing, get enough physical activity during the day, and don’t do any work when you’re sitting in bed. If you work in bed, your mind will start to associate that place with work, not with relaxation. You should also avoid using your computer and mobile devices for at least an hour before bed, as their color spectrum can be stimulating rather than relaxing.
Is it time to go shopping for a bed? A poor-quality mattress or a lumpy pillow can be uncomfortable and seriously detract from the quality and quantity of your sleep. You might also need to replace your bedroom window coverings or repaint the walls to create an atmosphere where you can truly feel at ease.
4. Set boundaries
It is vital that you know your limits. When an opportunity comes up, be realistic about whether you can handle it. If you say yes to everything, you’ll lose enjoyment in your work.
Keep the 80/20 rule in mind: About 20 percent of your activities are responsible for 80 percent of your results. Keep your focus on the 20 percent.
5. Get help when you need it
Don’t try to take on everything by yourself. A strong support system is key to staying productive and avoiding burnout. Delegate tasks to employees you trust, and eliminate tasks that aren’t important. If you’re having trouble deciding which tasks to keep for yourself and which to delegate, use the Eisenhower Matrix. It divides tasks into four categories:
- Urgent and important. These are the tasks you need to get done immediately.
- Important but not urgent. Let these tasks wait.
- Urgent but not important. Delegate these tasks to someone else.
- Not urgent and not important. Don’t do these tasks at all.
Also, don’t be afraid to ask for personal support from the loved ones in your life. Have people you can vent to. If you feel that you need to see a counselor, do it. There is no shame in enlisting professional help to cope with the stress of managing your business.
You may also want to find a mentor. Seek out someone who has been an entrepreneur and who understands the challenges you’re facing. This person can even give you tips on how to deal with stress at work.
6. Take breaks
Sometimes, you might take work home with you. Instead of putting your nose to the grindstone immediately when you get home, take a significant break. Cook a nice meal, watch an episode of your favorite TV show, or do something else that will refresh you before you get back to work.
Breaks during the workday are important, too. Instead of working through lunch, go for a walk. The exercise will help you relax, and it will increase blood flow to your brain. When you return to work, you’ll be more productive, and you’ll be in a better mood.
Smaller breaks are also important. Try the Pomodoro Technique: Set a timer for 25 minutes, and work hard during that period. When the timer goes off, take a five-minute break. If stopping every 25 minutes seems like it’s too often, instead work for 90 minutes and then take a 20-minute break.
You let your employees take breaks throughout the day, and you owe yourself the same luxury.
7. Spend time alone
A reasonable measure of solitude in your life helps you take your mind away from stressors so you can relax. Use your alone time to read a book, watch a movie, or take a relaxing stroll in the park.
However, your alone time doesn’t necessarily have to be away from all other people. Create a disconnect from work by maintaining a group of friends that is unrelated to your job. You might join a local sports team or activities club to spend time with people who won’t pepper you with questions about work or remind you about your next appointment.
Family time is important, too. Regularly set aside time to bond with your spouse and kids.
8. Read something inspirational
When you’re feeling stressed or depressed, seek support from people who have been where you are. You may be able to find an uplifting life story online, or you can browse through the local bookstore to discover self-help tips.
Start a collection of motivational quotes. These positive messages, whether they are about leadership, personal accomplishments, or coping with everyday challenges, can give you a boost when you need it and remind you of your goals. You can curate your collection on Pinterest or start a feel-good notebook. Post your favorite quotes in your office so they are always there to make you smile or motivate you to refocus.
Here are a few quotes that you might want to hold onto:
- “My best advice to entrepreneurs is this: Forget about making mistakes, just do it.” — Ajaero Tony Martins
- “Failure isn’t failure unless you don’t learn from it.” — Dr. Ronald Niednagel
- “The secret of joy in work is contained in one word: excellence. To know how to do something well is to enjoy it.” — Pearl Buck
- “The entrepreneur is essentially a visualizer and actualizer. He can visualize something, and when he visualizes it he sees exactly how to make it happen.” — Robert L. Schwartz
The life of an entrepreneur is a stressful one, but it is well worth it — as long as you avoid burnout. It’s vital that you take care of your personal well-being. Know your limits, take time to relax, and keep yourself motivated. By following the above tips, you will enable yourself to cope with your rigorous routine and drive your business forward.