How to Beat Burnout and Stress

If you are feeling burned out over running your spa or massage practice, you are not alone. In its 2024 survey of entrepreneurs and business owners from around the world (227 entrepreneurs representing 46 countries), Founder Report (Founder Report exists to showcase inspirational founders, entrepreneurs, and creator) found:[1]

 

·         50.2 percent of entrepreneurs struggle with anxiety

·         34.4 percent of entrepreneurs experience burnout

 

Also interesting to note in the Founder Report survey that more entrepreneurs said they were concerned about mental health than physical health:  58.6 percent of survey respondents said they were concerned about their mental health, compared to 54.6 percent who said they were concerned about their physical health.[2]

 

You may be experiencing small business burnout and ignoring the signs to the detriment of your well-being and that of your business. Small business owner burnout can include the following signs:

 

·         You are more tired than usual – Unless it is related to a health condition, constantly feeling tired can be a small business owner burnout sign.

 

·         You are more critical of work tasks – Everything seems to bother you, from a client call confirming an appointment to an inquiry from a supplier to make sure you have all the inventory you need to a question from one of your staff. When you are critical more than appreciative, you may be feeling small business burnout.

 

·         You resent your clients – Even your reliable, loyal clients are starting to annoy you for the smallest of reasons. Maybe someone mentioned they did not like the scent of a certain essential oil, or someone asked you to be gentler during a massage.  

 

·         You feel bored or unchallenged – What you loved before about the business now seems mundane and boring is a strong signal of small business owner burnout.

 

·         You have lost your enthusiasm – Things that used to excite you or put you in a good mood – dinner with friends, outdoor activities, reading a good book – now seem to cause stress.

 

Five ways to recharge

 

Sometimes time away from work is all you need to recharge your batteries and renew enthusiasm for your work. But a vacation may only be a short-term fix if you do not change the behavior or habits that are causing you small business burnout and stress in the first place. When the warning signs start to emerge, it is time to take charge of your life and your work.

Here are some things to do to prevent small business stress and burnout or reverse them:

 

Set priorities: Learn to prioritize to deal with that “too full plate.” Determine what is urgent and what is not. Make a list that identifies priorities versus things that can wait until you have extra time or can delegate to someone else. Delegation maximizes your personal productivity and shows your team you have confidence in them. Hire people to take on some of those tasks you do not enjoy.

 

Give your brain a break: Ever notice that there are times during the day when you have more energy? Start to plan your activities to match your energy levels. Also make room for downtime to listen to music, take a walk, catch up on a movie or have dinner with friends. Give your brain a chance to take a break. 

 

Engage with your support system: In your circle of friends, there probably are some who you feel most positive around. It may be that they have an upbeat attitude, or they are good listeners or have a wealth of experience to help you work through challenges. Spend time with these people who can help recharge you with their positive energy and advice.

 

Pursue your passion:  Whether reading, riding your bike, or painting, pursue activities that you enjoy and recharge your battery.

 

Learn to say no: Learn how to set limits and say no. If clients have been asking for too many late appointments that require you to stay after hours, start setting limits. Maybe just keep late hours one night. If your team members are taking up too much time with their issues, encourage them to work things out on their own. If you volunteer for a charity or professional organization, cut back your time. Learn how to control your time so others do not.

 

 

Take care of yourself physically

 

Above all, to avoid small business owner burnout, take care of your health.

 

Get enough sleep: A lack of sufficient and quality shuteye means you wake up exhausted the next day, unprepared to focus on work or whatever other responsibilities you have.  Even worse, lack of sleep, especially on a regular basis, can lead to chronic health conditions, such as heart disease, obesity, diabetes, and depression.

 

Stay hydrated: The human body is approximately 60 percent water. Your cells, organs, and tissues all need water to function properly and regulate proper temperature. Since you lose water throughout the day by breathing, sweating and digestion, drink fluids and eat foods that contain water to rehydrate.

 

Eat right: While eating right is important for everyone, the physical demands on a licensed massage therapist makes optimum nutrition imperative. “When the fingers, forearms, shoulders and back contract with intensity and force, the energy requirements of the massage therapist become equal to the competitive athlete, endurance runner and bodybuilder,” writes Massage Magazine.[3]

 

Exercise: Long hours standing and the strain on your joints as you work on clients can take their toll. Stretching and daily exercise – you can find any number of suggested exercises online – can provide relief from your own sore back, shoulders, feet, and fingers.

 

Finally, take your own advice and get a massage once a week or at least every other week. Getting a massage also helps you learn new techniques or ways to modify your own.

 

A key to recovering from burnout and reducing stress, according to one entrepreneur, is to redefine success. “Challenge the notion that success equals endless work and constant availability…. Embrace a success that values happiness, health, and meaningful impact over mere output.”[4]