Many entrepreneurs feel burnout, it’s almost inevitable. In recognition of National Stress Awareness Day, we asked the Centre for Addiction and Mental Health to share insight on recognizing burnout. The idea of constantly being on the “grustle” (grind and hustle) has also glorified the idea of overextending yourself as an entrepreneur. Burn out is a very real thing, and if not properly checked, it can lead to stress manifesting in your physical health in a variety of ways such as a weakened immune system, insomnia or hypersomnia, and increased cholesterol.

 

How do you know you’re burnt out?

While stress can manifest in your body in different ways, there are three critical signs of burnout.

Exhaustion

We’re not talking about the kind of tiredness you feel after a long day out, we’re talking about the kind of continuous, long-term tiredness you feel after working more than your body has the capacity for. Everyone has a limit to the level of mental energy to spend every day but when you find that you’re often over-extending yourself consistently with no break, that’s exhaustion.

Cynicism

Remember that excitement and thrill you got when you first started your business? Maybe that’s waned, and with good reason too. Feeling indifferent or having a distant attitude to your work can be another sign of burn out. Perhaps deep down, you live and breathe entrepreneurship, but for some reason, you’re finding it incredibly difficult to work on tasks that you would otherwise happily complete in a jiffy. This is another sign of burn out that your body is trying to tell you.

Low self-esteem

Failure and mistakes are ingrained in the entrepreneurial journey, it’s what makes the journey just that more rewarding at the end. However, sometimes life can throw you more lemons than you’d like, and while you’re working hard to make lemonade, you’re also finding yourself doubting your abilities. Having low self-esteem toward your work and having feelings of insufficiency (or perhaps known colloquially as imposter syndrome) are both signs that you’re burnt out.

 

Why does burn out happen?

There are a lot of different reasons that burn out can happen, here are a few of the most common ones.

Lack of control

Entrepreneurship is unpredictable, there are a lot of factors that you won’t be able to control. The pandemic was surely an obstacle that many startups, small businesses, and aspiring entrepreneurs could not see coming. But while trying to navigate uncertainty, many tend to go “above and beyond” to try and receive some semblance of control in their life.

Unclear expectations

Unfortunately, there’s no surefire book on being a “successful” entrepreneur. Many entrepreneurs may be pushed to be comfortable in the unknown, and that comes with not knowing the full scope of what is expected as an entrepreneur.

Misalignment in entrepreneurship

We’re always encouraging Canadians to think about entrepreneurship as a career path, but we also understand that it’s not for everyone—and that’s completely okay. Being an entrepreneur requires grit and an unwavering determination and belief in your business. However, we are also aware that there are those who become an entrepreneur and realize later down the road that it might not be for them.

 

What can I do about burn out?

Yes, that’s right. Burn out doesn’t have to be “part of the package” in the entrepreneurial journey. There are several practical tactics and strategies that you can use to prevent burn out or keep your mental stress in check.

Establish boundaries, and stick to them

Boundary-setting is an important and practical strategy, but honouring your boundaries is crucial to managing burn out. Set strict hours of when you’re working and when you’re not, and stick to them. It might help to position entrepreneurship as a marathon instead of a sprint; it’s a long and arduous journey. By setting dedicated hours in your day, you’ll be more focused and be able to break down tasks and goals in a more manageable way that protects your mental capacity.

Build and seek your support network

We’ve been harking this since the beginning: entrepreneurship is not a solo journey. You’ll be incredibly thankful to have a strong support network to turn to when things go awry or unfolded unexpectedly. Foster, cultivate, and value your close relationships and friendships who can uplift and empower you when you’re not feeling your best.

Reach out for professional help

While having a support network can be very beneficial, they’re not equipped nor obligated to bear the responsibility of your mental health. In these cases, we highly encourage you to reach out to professional help, such as your family doctor, a psychologist, or even a psychiatrist. Having a professional third party in your life can bring to light new perspectives, insight, and reflection to maintain your mental health.

 

Today, let’s take the steps toward destigmatizing speaking out about mental health and be more aware of the detrimental long-term effects of burn out as an entrepreneur. We encourage you to take one step today to manage your burn out, so that you’ll have the energy and capacity to start and operate your business for many years to come. Visit the Centre for Addiction and Mental Health for more resources such as coping with stress and anxiety, career burnout, and goal-setting programs.