“You know you’re doing what you love when Sunday nights feel the same as Friday nights.” (The Big Idea by Donny Deutsch)
Entrepreneurship is not easy, and it is not for everyone. The reason lies in the exact quote: putting Sundays in the same phrase as Fridays. Just as this award-winning article on Inc. states, there is a psychological cost involved when having your own business. The Gallup-Healthways Well-Being Index shows that 34% of entrepreneurs reported high anxiety levels. That’s 4% more than employees. And 45% of entrepreneurs said they experience stress very often. That’s another 3% more than other workers. So things got real. And it’s okay; there are ways to deal with them.
Check out these 10 entrepreneurial stress scenarios and solutions.
Identifying The Triggers and Solutions
The first thing to keep in mind is to identify early-stage triggers. Here are things that can cause you pain and uneasiness, and this is how to deal with them:
1. Impossibility to differentiate between private and business life
The problem: Sometimes, having a home-based business can be too big of a burden. While you don’t have to pay for an office downtown, and save time with commuting, it can turn against you if you don’t stick to a routine or schedule. Don’t get buried in work at home just because you can do it all day, all night.
Solutions: Ideally, get an office close to your home. Walk there or bike instead of taking your personal car, Uber, or public transportation. This will help you separate your office life from your private one. If you don’t want to give up your home-based office, then create a schedule and stick to it. This means, taking a day off at least once a week. This habit will have great benefits for the brain and productivity – backed by research.Advertising
2. Not having a private life at all
The problem: We tend to withdraw from social life under the premise of attributing the right focus to our businesses. While being focused is a great business practice, it can backfire if done in an exhaustive manner. We all need moments with friends, family and loved ones; they help us go through rough times and see the light at the end of the tunnel.
Solutions: Social aspects are imperative to a healthy lifestyle and can help relief stress. More vacations and parties with family and friends. This is a good way to resuscitate your social circles. Reconnect with college or high school former colleagues. Go to networking events in your city and in other cities. If you’re single, don’t be afraid to date and ask people out – the worst thing that can happen is you get to discover another human being, which is not so bad!
3. Failure and self-doubt
The problem: In your entrepreneurial journey, expect to fail and fail again. But do not fear the word “failure.” Failure is the source of your lessons and knowledge. Don’t let your doubts get in the way. It’s not a matter of “not being good enough,” but rather of growth and learning.
Solutions: Self-doubt is something you have to work on yourself. The best way to do it is through self-rediscovery, which can be difficult to achieve when in physical proximity to your business HQs. Join a yoga or meditation camp outside the city. Go backpacking or hitchhiking. Mountains or the seaside in an off-season can provide a huge reset button and help your mind relax. Enthusiastic travelers can enjoy this summer end’s 20% off sale from EagleCreek. The main idea? Whatever you decide to do, and wherever you choose to go, book two weeks off. Period.
4. Bad routines
The problem:: Having a routine can be a double-edged knife. While it can settle things and help you become more organized, sometimes routines can mess up growth opportunities. To give you an example: a bad routine would be driving your car to your office every day. Or checking your email every 30 minutes. Or getting just 4 hours of sleep per night.
Solution: Decrease the number of bad routines and replace them with good ones. An example of a good routine: hydrotherapy every evening, for 30 minutes. This involves creating a relaxation corner in your bathroom (see suggestion below by ACS designer bathrooms) and spending quality quiet time, accompanied by instrumental music, candles, and aromatherapy oils. Allow access to plenty of light and if possible, have it accompanied by a nice window view to a garden or park. Repeat daily.Advertising
Image source: acs bathrooms
Other examples include 10 minutes of meditation per day. 30 minutes of daily exercise. Eat three meals per day, your dinner no later than 7pm. Get a minimum of 7 hours of sleep per night, and go to sleep at approximately the same hour every night.
5. Falling out of love with your passion(s)
The problem: Everyone can fall out of love with their passions. Being “married” to your business doesn’t necessarily mean there won’t be any downs along the way.
Solution: When that happens, instead of stressing out, calm down and think of how you can improve your experience. Sometimes, you don’t have to let go of the passion; you just have to rediscover it, or add a complementary one to the bigger picture. Volunteering also helps in the passion rediscovery process, as it is an action not driven by financial means, but by inner motivation.
6. Letting go
The problem: Sometimes you don’t have to let it go. Other times, you do. When you are forced to let go, there is this battle inside between the person who wants to keep things as they are and the leader who wants to break from the chains. This also applies when you have to fire great people (see what Moz had to say about letting go of 28% of their staff) or give up good clients.Advertising
Solution: Surround yourself with people who understand that this is the best decision, whether it concerns you or your employees/clients. In dealing with loss of any nature, the cycle of recovery is to: 1) Let go., 2) Accept, 3) Forgive (yourself), 4) Move on. Don’t let your world end after the first. Carry on, be open to new challenges!
7. Losing synchronization with your clients/associates
The problem: When your business is more than just a product/service/both, the main direction is creating long-term collaborations with your customers and community. Sometimes, however, things don’t go as planned. Even a business relationship that has history can fall apart.
Solution: If you’re falling out of sync with a client or an associate, discuss and be transparent about your feelings. A business relationship that stopped working can become a huge stress factor. Solving it usually comes from both parties. It won’t work if only one side makes the effort.
8. Losing interest in a project
The problem: It’s not just the clients you can fall out of sync with. Or the business partners. Or the team. It’s also the projects. Some ideas just don’t motivate the entrepreneur in you or are not aligned with your core focus. If you’ve lost interest for a topic, don’t let it become an element of displeasure in your life.
Solution: First, inform the other party about your feelings toward the project. Then, transform the process, from management changes, to tools, communication channels, an upgrade on expectations, mission and vision. Try new approaches. If nothing can trigger a solution, walk away, but not before recommending someone else for the task.
Remember to always leave room for friendship. This project may be a goner, but the future is bright.Advertising
9. Public “judgment day”
The problem: The way people see and talk about you can become quite stressful. As entrepreneurs and leaders, we are often viewed as examples for the communities we are part of. Not only that, but it can feel like failure is not an option. Somehow, because you are in control of your business, people will not allow you to screw up. And when you do, people start talking, analyzing, and mentioning you in their “mistakes to avoid” round-ups on websites and social media. How can you deal with that?
Solution: Don’t fear what people have to say about your successes and failures. People will talk. And there’s nothing you can do to change their mind. Like Socrates once said, “Strong minds discuss ideas, weak minds discuss people.” I would add: Strong people are not afraid to show their vulnerabilities in public. And, to ease out the stress, just have a good laugh about it. It helps!
10. Financial stress
The problem: Sometimes, not getting it right can have a huge impact on your finances, especially when you bet everything on one business idea. As this entrepreneur says, “Debt doesn’t make you a good entrepreneur, and you need to get out of it asap.” But that shouldn’t stop you from trying. Sometimes, debt can be a huge motivator, though not an ideal one, in getting things done.
Solution: Start by clearly evaluating what you can do to minimize costs. Whether it’s cutting staff numbers or giving up on fat salary flyers for yourself, buying cheaper technology or repurposed equipment, you do what you have to do to get out of financial struggles. 1% reduction of debt means earning an extra percent for a clear mind. While not advisable to go fully optimistic and ignore your problems, it doesn’t hurt having a bit of hope that things are going the right way. Don’t be afraid to ask for help. Nowadays, there are crowdfunding alternatives, Kiva being one of them for micro-entrepreneurs.
So Where Does This Leave Us?
Entrepreneurial stress is a reality, whether we like it or not. And, as with any reality, the best possible way to deal with it is to accept it and find solutions that can improve it. There are many stories out there about entrepreneurs who had it extremely rough in the beginning. That doesn’t mean yours should be just as tough too.
But hey, if that happens, you’ll just come out stronger.
Last Updated on February 21, 2019
Top 9 Foods for Incredible Brian Health And Brain Power
Your brain is the most intricate and powerful organ in your entire body. It’s essentially a super-computer with brain power like a Ferrari.
If you have a Ferrari, would you put cheap gasoline in it? Of course not. You want to put in high-octane performance fuel to get the most out of your investment.
When it comes to the brain, many people are looking for the top foods that will supercharge the brainpower to help focus better, think more clearly and have better brain health.
In this article, we’ll look at the top 9 brain foods that will help create supercharge your brain with energy and health:
Salmon has long been held as a healthy brain food, but what makes this fish so valuable for your brain health?
It’s important to understand that your brain is primarily made up of fat. Roughly 60% of your brain is fat. One of the most important fats that the brain uses as a building block for healthy brain cells is omega-3’s.
Omega-3’s are essential for building a healthy brain but one of the most important omega-3’s for your brain is DHA. DHA (docosahexaenoic acid) forms nearly two-thirds of the omega-3’s found in your brain.
Omega-3’s and DHA in particular help form the protective coating around our neurons. The better quality this coating is, the more efficient and effective our brain cells can work, allowing our brain power to work at full capacity.
Studies have shown that being deficient in DHA can affect normal brain development in children, which is why so many infant formulas and children’s supplements are beginning to include DHA.
Being deficient in DHA as an adult can cause focus and attention problems, mood swings, irritability, fatigue and poor sleep.
Blueberries top the list as one of the most beneficial fruits to maximize your brain health and performance.
Blueberries have some of the highest content of antioxidants, particularly anthocyanins, than any other fruit, which helps protect the brain from stress and promote healthy brain aging.
Blueberries antioxidant content also help reduce inflammation, which allows the brain to maintain healthy energy levels.
Blueberries have begun to receive attention for their connection to brain performance. Studies have demonstrated that eating blueberries on a regular basis can not only improve brain health but also brain performance as well including working memory.
Blueberries not only taste great but are low in calories, high in Vitamin C, Vitamin K and Manganese.
Turmeric is a very impressive spice that has well-researched and proven to have tremendous benefits for your brain. Turmeric’s main compound that benefits the brain is called curcumin, which is responsible for turmerics bright yellow appearance.
Curcumin has been shown to have anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer properties.
Curcumin increases the production and availability of two important neurotransmitters serotonin and dopamine, two important neurotransmitters involved with happiness, motivation, pleasure, and reward.
Curcumin has been well documented to have powerful anti-depressive effects. In one study, it was found to be as effective for depression as popular medications such as SSRI’s like Prozac.
Curcumin has also been shown to:
- Increase blood flow to the brain.
- Increase BDNF production, a powerful stimulator of neuroplasticity.
- Increase DHA availability and synthesis in the brain.
- Increase antioxidant levels in the brain to prevent brain aging and inflammation.
Coffee is the wonderful elixir of energy that many people cherish every single morning. The biggest reason people drink coffee is to get a dose of caffeine.
Caffeine is a natural neurological stimulant that not only gives you energy but also prevents adenosine, a neurotransmitter involved with feeling tired, from binding in the brain.
Many people are surprised to find that coffee actually contains a large quantity of antioxidants called polyphenols, which are important for reducing inflammation in the brain and keep your brain energized. The antioxidants in coffee also provide a neuroprotective effect, protecting the brain from stress and damage. [R]
Coffee can also:
- Improve alertness and concentration.
- Help with neurodegenerative disorders like Parkinson’s disease.
- Reduce your risk of depression.
- Improve your memory.
- Provide short-term boost in athletic performance.
What was your least favorite food as a kid growing up?
Most likely, broccoli was your answer.
Broccoli may not have been your top choice, but it might be the top choice for your brain.
Broccoli contains a compound called sulforaphane. Sulforaphane has been shown to promote the proliferation and survival of brain cells by reducing inflammation and boosting production of BDNF. It has also been shown to boost neurogenesis, the production of new brain cells.
Broccoli is also loaded with important nutrients Vitamin K and Folate. Vitamin K plays a vital role in protecting brain cells. Folate plays a crucial role in detoxification and reducing inflammation in the brain.
6. Bone broth
Bone broth wasn’t just created to combine with soups, you can actually drink bone broth by itself.
Drinking bone broth has become one of the biggest trends in the health and wellness industry and for good reason. Bone broth isn’t actually a new thing. Bone broth has been used for centuries as a healing tonic to promote health and longevity.
Much of the nutritional benefits and value of bone broth comes from its substantial vitamin and mineral content. Primarily calcium, phosphorus, magnesium, and potassium.
Your gut is called your second brain for a reason. Research continually shows that there is a direct and indirect connection between your gut and your brain. Your gut also houses and stores many important brain compounds involved with optimal brain performance. Therefore the health of your gut is vitally important for your brain health and performance.
Bone broth has become a go-to tool for helping heal the gut and provide the gut with the vital nutrient and resources it needs to heal and perform optimally.
With the vast amounts of nutrients that bone broth contains, it makes the list as a go-to food for your brain health.
Look for high quality, organic bone broth for the best results.
Walnuts are one of the top choices of nuts for brain health. Walnuts also look similar to a brain.
Amongst the wide variety of nuts available, walnuts contain the highest amounts of the important omega-3 DHA. DHA, as seen above, is a critical building block for a healthy brain.
Walnuts also contain high amounts of antioxidants, folate, magnesium, potassium, and phosphorus, which help to lower inflammation.
Melatonin in walnuts is an important nutrient for regulating your sleep. Having low amounts of melatonin can make it challenging to get good quality sleep and getting poor quality sleep can dramatically impair brain health and performance.
For years, eggs were put on the nutritional naughty list; but now, eggs are finally getting the credit they deserve. Eggs can provide a tremendous boost to your brain health and longevity.
Eggs, particularly the yolks, contain a compound called choline. Choline is essential for building the neurotransmitter acetylcholine. Acetylcholine plays an important role in mood, memory, and intelligence.
Egg yolks contain some of the highest quantities of choline. This is very important because low levels of choline can lead to low levels of acetylcholine, which in turn can cause increased inflammation, brain fog, difficulty concentrating and fatigue.
9. Dark chocolate
You’re about to love chocolate even more because chocolate, particularly dark chocolate, is great for your brain.
Chocolate boosts levels of endorphins, your brains “feel good” chemicals. This is why you feel so good eating chocolate.
Chocolate also increases blood flow to the brain which can help improve memory, attention, focus, and reaction time.
Dark chocolate contains high levels of magnesium, which has been coined “natures valium” for its ability to calm and relax the brain.
Lastly, dark chocolate has one of the highest antioxidant profiles out of any other food, including popular superfoods like acai berries, blueberries, or pomegranates.
Your brain is a high performing organ and it uses quite a lot of energy, roughly 20% of the bodies energy demands.
In order to maintain a healthy brain, you need the right fuel to ensure that your brain has all the nutrients it needs to perform as well as adapt to the stress of life.
If you want to keep your brain performing well for a lifetime, then you want to make sure you are including as many of these brain health foods as possible.
More Resources About Boosting Brain Power
- How to Increase Brain Power, Boost Memory and Become 10X Smarter
- 13 Brain Healthy Foods That Keep Your Brain Sharp Naturally
- Do Memory Supplements Work? 10 Supplements to Boost Brain Power
- 15 Ways Meditation Benefits Your Brain Power and Your Mood
Featured photo credit: Unsplash via unsplash.com