Running your own business offers an incredible sense of freedom and accomplishment, but it can also bring unique challenges—especially for those who live with anxiety. As a mental fitness coach and clinical hypnotherapist, I’ve worked with countless self-employed professionals who struggle with the highs and lows of entrepreneurship... but I also understand these challenges firsthand.
What Anxiety Might Look Like When Running a Business
When you’re self-employed, anxiety often doesn’t show up in predictable ways. It can be subtle, persistent, or come in waves. Here are some of the ways anxiety can manifest in your daily life as a business owner:
Overthinking Decisions: Whether it's pricing your services, deciding when to launch a new product, or even writing an email, anxiety can make these decisions feel overwhelming. You might find yourself caught in analysis paralysis, delaying important choices for fear of making a mistake.
Fear of Failure (or Success): Many of us have heard of the fear of failure, but fear of success can be just as paralyzing. What happens if everything works out? Will you be able to keep up with the demand? Anxiety can latch onto both sides of the coin, leaving you in a constant state of worry.
Imposter Syndrome: You might wonder if you’re truly qualified enough, questioning if you’re good enough to run a successful business. This can lead to undervaluing your services, which, in turn, affects your confidence and financial health.
Burnout: Constant worry about your business can lead to overworking yourself. When your mind is always “on,” it’s hard to take a break, and this can lead to burnout. It’s a vicious cycle: the more you push through your anxiety without addressing it, the more exhausted and stressed you become.
What Work-Life Balance?
When you’re self-employed, there’s no clear line between work and life. Here are some common stressors that amplify anxiety for business owners:
Unpredictable Income: Unlike a traditional job, income as a self-employed person fluctuates. This uncertainty can fuel anxiety, especially during slow months.
Wearing Multiple Hats: You’re not just the founder—you’re also the CEO, marketer, the accountant, the customer service rep. Juggling all these roles can heighten feelings of overwhelm.
Isolation: Self-employment often means working alone. Without coworkers or a support network, you might feel isolated, which can make anxiety worse. The absence of someone to share the load or discuss challenges with can intensify stress.
Pressure to Perform: Your livelihood depends entirely on you. That pressure can feel like a heavy weight on your shoulders, and for someone with anxiety, this can be incredibly overwhelming.
Coping Strategies and Practical Tools for Managing Anxiety
Thankfully, there are ways to manage anxiety and maintain your mental fitness, even while running a business. Below are some strategies that I’ve found useful both for myself and my clients:
1. Practice Mindfulness
Mindfulness is a powerful tool for understanding ourselves and reprogramming how we respond to stress and anxiety. When you take time to pause and be present with your thoughts, you create space to observe anxiety without being overwhelmed by it.
I recommend starting with simple daily mindfulness practices—even just five minutes of mindful breathing or guided meditation. As a clinical hypnotherapist, I also encourage my clients to try hypnotherapy or self-hypnosis techniques to reduce anxious thoughts. Hypnosis can help reframe negative thinking patterns, allowing you to approach challenges with more clarity and calm.
2. Set Boundaries Between Personal Life and Work
When you’re self-employed, work can seep into every aspect of your life. Set clear boundaries. This could mean creating a strict work schedule, having a designated workspace, or turning off business notifications during certain hours. Boundaries protect your mental space and give you permission to rest, which is critical for reducing anxiety. The Do Not Disturb setting on your phone is about to become your best friend.
3. Develop a Routine for Self-Care
Anxiety thrives when your body and mind are run-down. Make time for daily self-care, whether that’s exercising, journalling, or engaging in hobbies that bring you joy. Sometimes self-care is doing something, but sometimes it's doing nothing. A long bath or a Netflix-binge have their place, too. Self-care isn’t a luxury; it’s essential for your mental fitness and emotional well-being. Find what works for you and make it non-negotiable.
4. Break Down Tasks into Manageable Steps
Anxiety often magnifies the enormity of tasks, making them seem unachievable. Break down larger tasks into smaller, bite-sized steps. This can help make big projects feel more manageable and reduce overwhelm. The satisfaction of completing each step gives you momentum and confidence to keep going.
5. Delegate When Possible
You don’t have to do everything alone. If you can, consider outsourcing or delegating tasks that contribute to your stress. Whether it’s hiring a virtual assistant or investing in automated software, freeing up your mental energy can dramatically reduce anxiety. Start putting a cost-value on your time and invest it wisely.
6. Acknowledge Your Achievements
Anxiety tends to focus on what’s going wrong, but make sure to acknowledge your wins—no matter how small. Keeping a gratitude journal or celebrating little milestones can shift your focus from fear and uncertainty to progress and possibility.
7. Reach Out for Support
Finally, don’t hesitate to seek support. Whether it’s through a business coach, a therapist, or a trusted mentor, talking to someone who understands what you’re going through can make a world of difference. Anxiety thrives in isolation, so building a support network is crucial for your mental health.
Running a business is challenging, especially when anxiety is part of the equation. But with the right tools, mindset, and support, you can manage both your business and your mental well-being. Remember, anxiety doesn’t have to dictate your success. By taking steps to protect your mental fitness, you can thrive—not just survive—in your self-employed journey.
If you’re struggling with anxiety as a self-employed professional, know that you’re not alone. As a mental fitness coach and clinical hypnotherapist, I’m here to help guide you toward strategies that will work for your unique experience. Reach out, and let’s navigate this together.
Remember:
Anxiety often shows up in subtle ways when running a business, including overthinking, fear of failure, and burnout.
Common stressors for the self-employed, like unpredictable income and isolation, can amplify anxiety.
Strategies like mindfulness, boundary-setting, and breaking down tasks can help you manage your anxiety and stay on track with your business goals.
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