Overwhelmed to Empowered Recognizing and Battling Burnout for Business Owners

Recognizing the Signs of Burnout 

Running a small business while being the main financial provider for your family can be incredibly rewarding. It also comes with significant stress and pressure. Burnout is a very real problem that between 60-70% of small business owners will experience or have already experienced. The financial impact of burnout and related mental health issues costs Australian businesses approximately $10.9 billion per year. https://www.hcamag.com/au/specialisation/mental-health/11-billion-lost-because-of-burnout-heres-how-to-stamp-it-out/319286 

Have you ever experienced burnout? Or do you think you may be on the verge of burnout? I have. A couple of times, actually. It’s really not great; I don't recommend it. 

In my experience, burnout showed up with extreme exhaustion, lack of motivation, and slipping into depressive episodes that took months to overcome. I felt isolated and disconnected from those I loved around me. I couldn't seem to communicate what I was feeling or experiencing. I was exhausted yet couldn't sleep, physically agitated yet couldn't muster the energy for a 20-minute walk. Everything felt hard, I was doing my best to keep all the plates spinning, and one by one, everything was crashing down around me. I couldn't see how to change my situation or even pinpoint what the problem was. I had never experienced burnout before. 

I am grateful that my children were so reliant upon me, as they were the one thing that kept me getting out of bed every day and putting one foot in front of the other. Recently, I recognized some symptoms of burnout again and took steps to start taking control of the overload. 

The Reason for Sharing 

Life seems to be getting busier, the demands upon us are increasing. It's easy for burnout to creep in, lurking on the sidelines waiting for the most inopportune time to show up. Being aware of the signs of burnout early allows us to manage it effectively and care for ourselves. Life is both too short and too long not to enjoy it, and burnout is not fun. 

Recognizing the Signs 

Burnout can manifest in various ways, including: 

• Physical Symptoms: Chronic fatigue, insomnia, frequent illnesses, and headaches. 

• Emotional Symptoms: Feeling overwhelmed, irritable, anxious, or depressed. 

• Behavioral Changes: Increased procrastination, withdrawal from social interactions, and reduced performance. 

As the breadwinner of the family and/or a business owner, you may be more likely to experience burnout due to significant financial, emotional, and social pressures. Facing financial stress from managing expenses and debt, often working longer hours, or juggling multiple jobs. High job demands and societal expectations add to your workload, while balancing work and family responsibilities leaves little time for self-care. Sometimes fear of failure, strained relationships, and limited personal time increase emotional and psychological stress. Chronic stress can lead to health issues, both physical and mental. 

The Impact on Business and Family 

Ignoring these signs can have severe consequences, not only on your business performance but also on your family life and overall well-being. 

Strategies for Early Intervention 

• Self-Care: Prioritize sleep, nutrition, and exercise. 

• Delegation: Assign tasks to employees or outsource where possible. 

• Professional Help: Consider therapy or coaching. 

If you are in burnout or on the edge, reading the above items might make you laugh and say, “Yeah right, because I can just make the extra time to fit that into my day.” That was my reaction when I was told I was in burnout. 

A Personal Story 

I was in a meeting with a dear friend, Loretta, and she asked how I was. Without any control, the words just spewed out of me: “I am in complete overwhelm, and everyone needs everything from me, and it all relies on me to do all the things.” I then promptly cried and felt immediately guilty for unloading on her. 

Loretta held space for me to unload and then began asking me questions I had no idea how to answer. “What can I do for you? How can I help? What things can you say no to?” 

The old saying, “If you want something done, ask a busy person,” was pretty much what I was inviting into my life, I was always saying yes. Loretta reminded me, “Just because you can do something for someone that is your skill doesn't mean that you need to always say yes.” 

I left that meeting feeling lighter, just to be able to discuss it. It was no longer consuming my brain space like a hidden secret I was holding on to tightly, being careful not to let out. I had no clue how she could help me; I didn’t even know what I needed help with. My brain was overloaded all the time, and I really could not think clearly. 

Don’t get me wrong—I was still functioning at a very high level, undertaking all my work. I had very high standards to meet, and it was literally sucking the life out of me. 

A few days later, Loretta knocked on my front door with a box full of homemade meals and snacks, not only from herself but from people who didn’t even know me. Loretta had put a call out to some of her friends and mentioned she had a friend going through a tough time, and if anyone could help with a meal so I didn’t have to cook for the family, it would be greatly appreciated. 

I felt so many emotions that day, more emotions than I had felt in months. It was that moment of knowing I was not alone and the brain space that simply not having to cook a meal or go to buy groceries or plan a meal was incredible. 

Taking Action 

Over the next 2-3 weeks following that day of questioning from Loretta, I resigned from both of my volunteer roles. I resigned from my Vice President position in the local networking chapter, started prioritizing daily movement by walking up and down my street during lunch breaks, and went back to my personal development learnings, starting to meditate again and listen to positive podcasts and YouTube channels, and read before bed. 

So, if you read the above strategies and it feels too much, just pick one thing that you can do to be kind to yourself and one thing that you can let go of to start to free up brain space. Take your cup of tea outside, even if it’s freezing. Notice the feeling of the cold air on your skin and breathe the fresh air for 5 minutes or take a shower and visualize your problems washing off you and down the drain or connect with a friend for a deep conversation or a laugh. 

Seasonal Challenges 

One other thing I learned about myself was that June, July, and August always seemed to be my lowest months. Being a BAS agent at EOFY for over 15 years was exhausting. 

Burnout can also be more prevalent during colder months for several reasons: 

• Reduced Sunlight Exposure: This can lead to Seasonal Affective Disorder (SAD) and vitamin D deficiency, both of which affect mood and energy levels. 

• Increased Work Demands: Year-end deadlines and the holiday season add to stress due to the additional workload and planning obligations. 

• Weather-Related Challenges: Harsh weather conditions can make commuting more stressful and limit outdoor activities important for mental health. 

• Health Issues: Higher rates of illness during flu season can lead to absenteeism and disrupted sleep patterns. 

• Emotional Impact of Winter: Feelings of isolation and holiday-related stress from financial pressures and family conflicts can also contribute to burnout. 

Coping Strategies 

• Light Therapy: Use of light therapy lamps to combat SAD. 

• Physical Activity: Incorporate indoor exercises and winter sports. 

• Healthy Eating: Focus on a balanced diet rich in vitamins. 

• Stress Management: Practice mindfulness, meditation, and seek social support. 

• Professional Help: Consider counseling or therapy if seasonal depression or burnout symptoms are severe. 

By recognizing these pressures, especially during the winter months, you can take proactive steps to manage stress and workload. 

Final Thoughts 

Burnout is a real thing. It’s really sucky if you experience it. If any of the above resonates with you, reach out to someone. If you don’t have someone, reach out to me. I am happy to chat with you about this. Sometimes it literally just takes someone asking you the questions you cannot see or think of yourself to start the process of recovery. You do not have to go it alone. 

Activity:

Burnout Awareness Scorecard: Track Your Stress and Well-being