Jackie Nance Sons is the CEO and Founder of Native Wildflowers Nursery. She is a master gardener and loves to travel.
Everyone feels stressed sometimes, and taking a break can be helpful—even vital. As a small business owner, I’ve seen firsthand—both in my own business and in those of colleagues—how the many daily responsibilities can lead to a feeling of overwhelm. A lot rides on our shoulders, from staffing, payroll, compliance and taxes to maintenance, inventory management, cash flow and much more.
Time management is always challenging, and I believe few people feel time pressure more than a multi-tasking small business owner. However, I’ve also found that taking breaks, whether it be a few days off or a longer vacation, can be like hitting a reset button on your sense of well-being and your effectiveness as a leader.
Health Risks Of Burnout And Overwork
Are you getting close to being “burned out?” Burnout has been defined by psychologists as “a state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress . . . most often caused by problems at work.” When small business owners take too much on their shoulders for too long, it can lead to stress and burnout, causing symptoms such as sleep disturbances, irritability, stomach disorders, headaches and even drug or alcohol abuse. What’s more, neuroscientists have found that chronic exposure to stress changes our brains and can cause anxiety and depression.
However, the stress caused by burnout and overwork doesn’t just affect our mental health; it’s also a risk factor for physical illnesses like heart disease and high blood pressure (hypertension). Research has indicated a strong correlation between high cortisol levels—the hormone the body releases during stress—and high LDL cholesterol, triglycerides, blood sugar and blood pressure levels. When you’re overwhelmed, taking mental health breaks can help prevent future, even imminent, physical illness. And let’s face it: Being sick can prevent an owner from running their business well.
Take time regularly to check yourself for signs of burnout. For example, if you have trouble concentrating, can’t sleep, get sick often, or have lost your appetite, you may be overworking yourself. If you feel perpetually tired or have lost interest in running the business you once loved, taking a mental and physical health break to concentrate on something else and renew yourself may be just what you need to revitalize your passion and your ability to manage the business you take pride in.
How To Reset
1. Travel.
I’ve found that traveling, especially when it allows you to see new sites, meet new people and have new experiences, can help put everyday problems and challenges into proper perspective. And it doesn’t have to be a long, elaborate vacation; in my experience, even a couple of days without work can help your mind reset.
As a small business owner, you may sometimes feel that you can’t leave your business, but I believe it’s important to leave work behind as much as possible during these breaks. If there is something I cannot miss, I bring along a laptop to still get essential tasks done—but I can also walk away when I need to.
2. Reconnect with family.
Working too much can lead to feelings of isolation. I’ve found that spending quality time with loved ones can make you feel less alone in your daily work life, and strengthening your family and other interpersonal bonds can be helpful for managing the daily stresses of managing a small business.
3. Get out into nature.
Nature can heal us. There is a reason people like to sit and look at the ocean, lakes, deserts, mountains, or even a beautiful garden. Numerous studies have shown that seeing and appreciating natural beauty can relieve stress and positively affect your mood and physical well-being. Whether you’re driving into the mountains for an afternoon or spending several days with family, try to include nature in your time away.
4. Be active.
It’s easy for us small business owners to get caught up in desk work and other tasks that lead to less movement than is good for our physical and mental well-being. Including physical activity in your breaks can help you feel energized and renewed, build your stamina, and even improve your mental health, helping you feel better about yourself. Consider taking active vacations with activities like scuba diving, hiking, biking, fishing, swimming, etc.; this can be an easy way to get in some exercise while relaxing and having fun. When you need to stay closer to home, try taking a walk in a beautiful setting each morning.
Small business owners often feel they can’t take time for themselves, and all the responsibilities involved in owning a business can take over their lives. If the stressors begin to feel overwhelming, I urge you to make time for breaks; this practice can be hugely beneficial not only your own health but also for that of your company.
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