There’s simply no way around it: starting and growing an online business is a daunting and overwhelming experience for many entrepreneurs. But even though these things go hand in hand most of the time, it still doesn’t mean that you should get used to that kind of scenario.
Living in a state of mental and emotional strain or tension for a longer period of time is certainly no fun. It’s bad both for you and the business. In case you’re wondering how you can overcome the anxiety stemming from adverse or demanding circumstances, we might have some answers and solutions to this problem ready for you.
Did You Know?
- Entrepreneurial Stress Levels: 45% of online business owners report higher stress levels than when they were employees.
- Sleep Disturbances: 60% of entrepreneurs work late at night, leading to sleep disturbances in 35% of them.
- Work-Life Balance: Only 30% of online business owners feel they have a good work-life balance.
- Burnout Rates: About 40% experience burnout due to the pressures of growing their business.
- Mental Health: 33% have faced mental health issues, including anxiety and depression, linked to business-related stress.
Psychological Aspects
The psychological impact of online work stems from several sources. Firstly, the blurring of boundaries between work and personal life leads to a situation where you're always "on," making it hard to switch off and relax. This constant state of alertness keeps the mind in a heightened state of stress.
- Lack of Social Interaction: Human beings are social creatures, and working online often reduces face-to-face interactions. This reduction can lead to feelings of isolation and loneliness, increasing stress levels.
- Overload of Information: The internet is a vast sea of information. When working online, the sheer amount of data one has to process can be overwhelming, leading to decision fatigue and increased stress.
Scientific Factors
From a scientific perspective, stress is a biological response to perceived threats. When you work online, several factors can trigger this response:
- Multitasking: Online work often requires juggling multiple tasks simultaneously. This constant switching of focus can overburden the brain, triggering a stress response.
- Screen Time: Excessive exposure to screens can disrupt sleep patterns by affecting melatonin production, a hormone that regulates sleep. Poor sleep increases cortisol levels, a stress hormone, compounding stress.
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Biological Responses
Biologically, stress activates the body's fight or flight response, releasing adrenaline and cortisol. These hormones prepare the body to face a threat but can have harmful effects when the source of stress is constant, as it often is with online work.
- Physical Strain: Prolonged periods of sitting and staring at a screen can cause physical discomfort and strain, contributing to stress. This physical aspect can exacerbate the psychological and scientific factors, creating a cycle of stress.
- Brain Chemistry: Chronic stress can alter brain chemistry, affecting areas responsible for mood regulation and decision-making. These changes can make it harder to manage stress, leading to a decreased ability to focus and increased feelings of anxiety.
Start Writing Things Down and Purge Your Brain
The first step to dealing with stress is by writing everything down – whatever comes to your mind and whatever’s occupying your thoughts at the moment. That way you’ll be able to get a different perspective on things, once you read your notes later. A huge part of making progress is seeing your own words repeated. Try to get an insight into things that are bothering you. You’d be surprised at how seeing everything with a fresh pair of eyes can be beneficial for purging your brain and relaxing.
So what should you write down about?
1. Current Stresses
Right now, you might be facing a mix of concerns:
- Keeping up with market trends and customer preferences
- Managing workload and personal time
- Financial uncertainties or cash flow issues
- Technical setbacks with your website or online platforms
These worries are normal but can feel overwhelming, affecting both your work and your well-being.
2. Goals for Online Business Growth
You have a vision for expanding your business online:
- Increase your product or service range
- Reach a broader base of users
- Enhance your online marketing efforts
- Improve customer service and interaction online
3. Stresses Blocking Your Path
Certain stresses can make it harder to reach your goals:
- Time management difficulties make it challenging to focus on growth strategies.
- Technical issues that take too long to resolve
- Difficulty in standing out in a crowded online marketplace
- Uncertainty on where to invest your resources for the best return
Did You Know?
- Productivity Loss: Stress leads to a productivity loss in 25% of entrepreneurs, affecting business growth.
- Physical Health Effects: 50% report physical health complaints, including headaches and fatigue, due to prolonged stress.
- Social Isolation: 55% feel isolated from friends and family because of their business commitments.
- Success and Stress: 70% believe that stress is an inevitable part of having a successful online business.
- Stress Management Techniques: Only 20% regularly use stress management techniques like meditation or exercise.
Avoid Running Around In Circles and Get Help From a Career Coach
Once you’ve made some personal progress in dealing with these stress-related issues, it’s time to consider getting professional help. There are basically two ways you can approach this problem of growing your online business.
You can either take a much harder route and try to do everything by yourself, learning on the fly. This way you’re bound to make progress much slower. Sure, you’ll get much-needed first-hand experience, but you’ll also spend a significant amount of time running around in circles, trying to catch a break.
There’s also a second route, which makes things much easier for you, and that’s getting help from a career coach who can quickly steer you in the right direction. Why waste time doing things the hard way, learning the ropes and all the ins and outs of an online business by yourself, when you can seek professional help right from the get-go and avoid unnecessary frustration and anxiety?
Did You Know?
- Impact on Decision Making: 45% acknowledge that stress negatively impacts their decision-making abilities.
- Customer Satisfaction: Stress-related issues contribute to a 15% decrease in customer satisfaction rates due to delayed responses or mistakes.
- Financial Stress: 60% cite financial management as a top stressor in their online business.
- Growth and Expansion Concerns: 40% are stressed about the possibilities and challenges of expanding their business.
- Technology Dependence: 35% find keeping up with technology and online trends stressful but necessary for growth.
Identifying The Sources of Stress In Your Life
There are a number of factors that can contribute to stress at work, including deadlines, competing demands, and unknown tasks. But there are also things you can do to reduce your stress levels.
Identifying the sources of stress in your life is the first step in managing them. If you know what's causing the stress, you can start to take steps to reduce it.
Some of the most common sources of stress at work include:
Deadlines:
If your job requires you to meet tight deadlines, it can be very stressful. Trying to stay on top of multiple deadlines at once can be overwhelming. Setting realistic deadlines will help you feel better about meeting them and less stressed.
Competing demands:
If you're working on a project with other people, it's easy for them to put additional demands on your time. Make sure you're not taking on too much responsibility or trying to do too many things at once. This will only create more stress.
Unclear tasks:
Sometimes tasks at work are unclear or vague. This can lead to a lot of anxiety and uncertainty because we don't know what's coming next. Try to ask questions if you don't understand something.
Focus On the Positive Things
After you’ve made sure that both you and your business are back on the right track, in terms of not having to deal with all the undesired pressure and tension, it’s pertinent that you continue to focus on the positive things. Dwelling on the negatives won’t do you or the business any good, so you need to make sure to remember the things that are going alright at the moment.
There’s no doubt that life’s going to continue throwing you those unwanted curveballs, but it’s how you respond to them that matters. We strongly encourage you to make a list of accomplishments and milestones of your online business. You might have trouble remembering them at first, but once you start digging a little deeper you’ll probably realize pretty soon that there are quite a few accolades that you can pride yourself in.
And even if you’re having a difficult time remembering all the good stuff, you should still try to use all the negatives and business setbacks as a fuel. Motivating yourself in such moments of crisis and stress is crucial for getting out of the slump.
Did You Know?
- Competition Anxiety: 50% feel stressed by the constant competition in the online market.
- Marketing and Visibility: 45% are overwhelmed by the need for continuous marketing to stay visible.
- Personal Investment: 70% of online business owners have invested personal savings into their business, increasing stress levels.
- Learning Curve: 60% are stressed by the steep learning curve associated with online business tools and platforms.
- Time Management: Managing time effectively is a significant stressor for 55% of entrepreneurs, impacting both personal and business growth.
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Coping Mechanisms to Deal With Stress
If you're like most people, you probably experience stress from time to time when you're working. Maybe you have a lot of deadlines looming and you feel like you can't meet them, or maybe your boss is giving you a lot of extra work to do. Whatever the cause, there are some basic things you can do to help relieve stress and get through your workday with as little trouble as possible.
Establish some boundaries.
If something is stressing you out too much, let yourself know right away and set some limits on how much of it you can handle. This might mean setting a strict limit on how many phone calls you can take during work, or saying that you'll only stay on the phone for a certain amount of time before hanging up. If your boss is Giving You Too Much Work, Explain Your Objections
Take breaks.
When things start to get too hectic, take a few minutes to yourself to relax. Maybe go for a walk outside, take a hot shower, or read your favorite book. This will help refresh your mind and give you the energy you need to continue working effectively.
Taking Steps to Reduce the Amount of Stress In Your Life
There are a few things you can do to reduce the amount of stress in your life. First, take some time for yourself. Dedicate some time each day to relax and de-stress. This can be done by taking a walk, reading a book, listening to music, or doing something that you enjoy.
If you’re like most people, you feel overwhelmed and stressed most of the time. It can be hard to make time for yourself when there are so many demands on your time and energy. However, it is important to find ways to deal with stress while working. Here are a few tips that may help:
1. Make sure you have enough water available
When you’re feeling stressed, your body goes into “fight or flight” mode which means your brain sends out hormones that make you thirsty. Making sure you drink plenty of water can help to calm down and reset your body back to its normal state.
2. Get outside
Spend some time in nature – fresh air has been proven to help reduce stress levels and improve moods. Spending time outdoors also gives your brain a chance to release endorphins – natural painkillers that can have positive effects on your mood and cognitive function.
3. Take breaks often
If possible, take shorter breaks instead of longer ones during the day when you feel stressed out. This way, you won’t get too wound up by the stressors around you and will be able to come back refreshed and renewed.
4. Set good goals
Another way to reduce the amount of stress in your life is to set reasonable goals and expectations for yourself. Make sure that what you are striving for is achievable and realistic, and don't put too much pressure on yourself.
5. Try to move forward
Finally, remember that there is always someone out there who is worse off than you. Don't take things personally when things go wrong, and try not to catastrophize situations. Instead, focus on learning from the experience and moving forward.
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Supplements To ease Your Stress
There are several supplements known to help manage stress levels. However, it's crucial to consult with a healthcare professional before starting any new supplement, especially if you have existing health conditions or are taking other medications. Here are some supplements commonly used to support stress management:
Magnesium: Known for its ability to relax muscles and ease nervous tension. Magnesium can also improve sleep quality, which is often affected by stress.
Omega-3 Fatty Acids: Found in fish oil supplements, omega-3s have been shown to reduce the symptoms of stress and anxiety.
Ashwagandha: An adaptogen that helps the body manage stress more effectively. It's been used in traditional medicine for centuries to calm the mind and promote balance.
B Vitamins: B-complex vitamins play a vital role in mood regulation and stress management. They're essential for energy production and the proper function of the nervous system.
Vitamin D: Often called the “sunshine vitamin,” Vitamin D deficiency has been linked to increased levels of stress and mood swings. Supplementing can help improve mood and overall well-being.
L-Theanine: An amino acid found in green tea, L-theanine promotes relaxation without drowsiness, making it helpful for easing stress and improving focus.
Probiotics: Emerging research suggests a link between gut health and mood. Probiotics can help balance gut bacteria, which may have a positive effect on stress levels and mental health.
Rhodiola Rosea: Another adaptogen, Rhodiola Rosea, has been shown to help the body adapt to and resist physical, chemical, and environmental stress.
Final Word
Growing an online business can be a rather challenging and complicating endeavour. No matter how stressful or bleak your current situation may seem, it’s essential to try to deal with those problems and issues to the best of your abilities.
If you feel that things are slowly but surely getting out of control, we recommend you to seek professional help. Not only will you be able to get on the right track much quicker, but you’ll also put yourself in a position to prosper and further grow – personally and business-wise.
Good post. While it seems like a dream position to work for yourself from home, the reality often belies the fantasy.
What you point out about the difficulty of separating work and home life is certainly my experience Michael: oftentimes you’re always at work!
Because their are responsibilities at home, these often become a part of your working day, for time efficiency. This has a knock on effect though of pushing out some of your business work. It’s not unusual at all for me to work on my online business in chunks throughout the day and into the evening as a result. This makes the separation difficult because you’re always “on”!
To a certain extent, it’s never going to be something you can just switch off… that’s part of the trappings of being self-employed.
I like the idea of writing things down to articulate your feelings and responsibilities. This act alone can help because it gives you a visual handle on how much you actually have to do. Without such techniques, work can feel very oppressive.