Stress Busting Tips for Business Owners

Guest Blog written by Emily Garcia, LCSW is the owner of Tribe Mind Body Wellness,

If you need stress busting tips to calm your nervous system, you’ve come to the right place. Running a small business is a rewarding but often challenging experience. Entrepreneurs wear many hats, juggle numerous responsibilities, and face constant uncertainty. When things don’t go as planned, it’s easy to feel overwhelmed. Stress can negatively impact your physical and emotional health, as well as your business. This is where stress busting techniques come in handy. By understanding how stress affects the body and learning how to calm the nervous system, business owners can better navigate difficult situations and maintain a healthy work-life balance.

Understanding Your Nervous System to Lower Stress

The nervous system is a complex network of nerves and cells that carry messages between the brain and the rest of the body. It is divided into two main parts: the central nervous system (CNS), which consists of the brain and spinal cord, and the peripheral nervous system (PNS), which includes all other neural elements. When we experience stress, our autonomic nervous system (ANS), a division of the PNS, kicks into gear. The ANS controls involuntary functions like heart rate, breathing, and digestion and is divided into two branches: the sympathetic and parasympathetic systems.

Sympathetic Nervous System (SNS): Known as the “fight or flight” system, the SNS prepares the body to respond to perceived threats by increasing heart rate, tensing muscles, and releasing stress hormones.

Parasympathetic Nervous System (PNS): The “rest and digest” system helps the body relax and return to a calm state after the threat has passed.

When business pressures pile up, our SNS can stay activated for prolonged periods, leading to chronic stress. To counteract this, it’s essential to engage the PNS to help calm the body and mind.

How to Calm the Nervous System with Breathwork

One of the most effective ways to activate the parasympathetic nervous system is through conscious breathing. Deep, controlled breathing helps to lower heart rate and reduce the production of stress hormones like cortisol. When practiced regularly, breath work can become a powerful tool for stress busting, allowing business owners to regain focus and composure in stressful moments.

 Box Breathing Technique

Box breathing is a simple but highly effective technique for calming the nervous system. It involves inhaling, holding the breath, exhaling, and holding again, each for an equal amount of time—creating a “box” shape in the breathing cycle.

Here’s how to practice box breathing:

1. Inhale: Breathe in slowly through your nose for a count of four.

2. Hold: Hold your breath for a count of four.

3. Exhale: Slowly exhale through your mouth for a count of four.

4. Hold: Pause again, holding your breath for a count of four.

Repeat this cycle for several minutes. This practice not only slows your heart rate but also helps shift your focus away from stressors and toward a more relaxed state. By practicing box breathing regularly, business owners can improve their ability to manage stress and adapt to the ever changing demands of their work.

The Power of Self Talk in Stress Busting

Another critical component of stress management is the way we talk to ourselves. Self talk can either fuel anxiety or promote resilience. Negative self talk, such as “I’ll never get this right” or “I’m a failure,” can increase feelings of stress and helplessness. On the other hand, positive self talk can help us overcome obstacles, think more clearly, and stay motivated.

For small business owners, it’s crucial to develop positive self talk habits to boost confidence and resilience. A few ways to reframe your inner dialogue include:

Replace “I can’t handle this” with “I’ve faced challenges before, and I can handle this too.”

Shift “I always mess up” to “I’m learning, and it’s okay to make mistakes.”

Swap “This is too much” for “I can take it one step at a time.”

By being mindful of how we talk to ourselves, we can reduce stress and build a mindset that supports success, rather than hinders it.

How Gratitude Journaling Reduces Stress

Gratitude journaling is another powerful technique for stress busting. When we focus on what we’re grateful for, we shift our mindset from scarcity to abundance, from anxiety to peace. Practicing gratitude regularly can rewire the brain to notice the positives in life, even amidst stressful business situations.

According to author and psychologist Benjamin Hardy, research shows that gratitude can improve emotional wellbeing and transform feelings of depression, addiction, and even suicidal thoughts. New studies also suggest that gratitude journaling impacts physical health by improving biomarkers, such as inflammation and heart rate variability.

For instance, in a study of cardiac patients in stage B heart failure, participants were divided into two groups. One group was assigned to practice gratitude journaling for eight weeks, while the other group received standard medical care. At the end of the study, those who practiced gratitude showed significant reductions in heart failure symptoms and inflammation, compared to the control group. This demonstrates the profound impact gratitude can have on both emotional and physical health.

For small business owners, keeping a gratitude journal can help mitigate the stress that comes with managing a business. Simply writing down three things you’re grateful for at the end of each day can improve your mood and increase your resilience in the face of challenges.

Adaptability: A Key to Success

Small business owners must be adaptable to survive and thrive in an ever changing business landscape. Adaptability requires a calm mind and clear thinking—both of which are compromised by stress. By employing stress busting techniques like breathwork, positive self talk, and gratitude journaling, business owners can cultivate a calm and adaptable mindset, better equipped to handle whatever comes their way.

Here are a few additional stress busting tips:

Stay Open to Change: Accept that challenges are a part of business and stay flexible with your plans.

Focus on What You Can Control: Trying to control everything can increase stress. Instead, focus on the things you can influence.

Take Breaks: When stress becomes overwhelming, step away to reset. Even a short break can clear your mind and give you a fresh perspective.

About the author:

Emily Garcia, LCSW is the owner of Tribe Mind Body Wellness, a counseling practice that provides comprehensive support to individuals of all ages. Alongside leading her dedicated team, Emily is the co-host of the podcast "SoulStirred: Stories of Growth and The Human Experience," where she passionately explores the narratives that shape our identities. A dynamic keynote speaker, Emily leverages her expertise to empower others, facilitating changes for a better life. With a genuine commitment to helping others with their wellbeing, Emily weaves together counseling, podcasting, and public speaking to inspire positive growth and balance in the lives of others.