Article written by Ashlee Livingstone
Ok friends I’m coming at you with a wake-up call for all of you who are going non stop, struggling to rest (because there is always something to do), juggling all the balls and feeling that overwhelming sense of perfectionism mixed with not good enough. Ya I see you!
I know the struggle to slow down and create space for your self is real. In fact, I know that you really believe it’s not possible with all the demands on your time and the goals you have for success. But the problem with the way you are going is that you are heading straight towards burnout. And that is a real problem – not just for you, but for your business, your family and your overall ability to enjoy this life you are creating.
Burnout is a major challenge for entrepreneurs, particularly us women, who are often juggling multiple roles in business and life. Did you know that 53% of entrepreneurs report experiencing burnout, with 85% indicating high levels of consistent stress?*
Many founders also share they struggle with depression (39%) and insomnia (55%) due to the demands of their businesses and report sacrificing their health and relationships, with 57% exercising less and 64% spending less time with family and friends over the past year. This lack of balance not only sucks but it escalates burnout and feelings of isolation *FounderReports.com Sifted
And let’s be honest….we all know those stats above likely only represent a 1/3 of the people who openly report that they have burnt out or come to the brink of burnout.
So, my question to you: Where do you land in this mix?
This is a great moment for some reflection.
How are you sleeping?
How are you at creating opportunities for movement, breaks, nutrition?
How are you connecting with your family?
Do you have space and time for your self care? Rest? Joy?
I speak with and support female entrepreneurs on the daily and here are some of the most common things I hear:
- I am pulled in a million directions
- Every where I look someone needs me
- I am feeling so frazzled
- I am so overwhelmed – there is too much to do and not enough time
- This is more work than I thought and I’m over it
- I’m failing
Sound familiar?
As an entrepreneur, if you are not motivated, don’t have the energy, the ideas, the focus, the capacity…. what happens to your business?
I’m truly curious…. can your business survive if you burn out?
The likely answer here is “no” and yet, so many entrepreneurs are on the verge of burn out or are stuck in overwhelm and crushing chronic stress. This isn’t a “it happens all the time so it’s normal thing”, rather it’s a “wow this seems to be a real problem, what can I do to make sure this doesn’t happen to me”.
Burnout can show up in a range of physical and mental health effects, often overlapping and intensifying one another. Here are the most common symptoms: (notice I said common – not normal)
Physical Effects:*
- Fatigue: Persistent exhaustion that isn’t relieved by rest.
- Sleep Problems: Insomnia or poor-quality sleep, even after feeling exhausted
- Physical Illness: Increased vulnerability to illnesses, headaches, muscle tension, and gastrointestinal problems.
- Changes in Appetite: Overeating or loss of appetite.
- Weakened Immunity: Chronic stress weakens the immune system, making individuals more susceptible to infections.
Mental and Emotional Effects:
- Anxiety and Depression: heightened anxiety and symptoms of depression, such as hopelessness and lack of motivation
- Cognitive Impairments: Difficulty concentrating, forgetfulness, and reduced ability to make decisions.
- Irritability or Mood Swings: Emotional exhaustion can lead to short tempers or deepened sadness.
- Feelings of Isolation: Burnout often creates a sense of loneliness or disconnection from others.
Behavioral Impacts:
- Withdrawal: Reduced engagement in work, social activities, or hobbies.
- Avoidance Behaviors: Procrastination or disengagement from responsibilities.
- Overcompensation: Some try to push through burnout by working harder, leading to a vicious cycle.
Burnout’s combination of physical and mental symptoms highlights the importance of prevention, boundaries, support, restorative practices and self-care.
*HubSpot Blog FounderReports.com Sifted
Burnout is no joke. The physical, mental and emotional costs are HUGE, not to mention the toll it takes on your business – the cost for not being able to be there for your clients, building your pipeline and the heightened sense of fear and scarcity.
Coming back from this form of depletion takes time – way more than the time you think you don’t have to prioritize your health, your self care, your rest. As a stubborn woman myself, who really does NOT enjoy being told what to do, the last thing I want is to be ordered to rest or forced to tap out.
How about you?
Ok I think I’ve made my point: Burnout is Bad for your Business and Life.
What if you could avoid burn out and thrive? What if you could choose to take the preventative approach?
Here are my favourite tips for taking care of yourself so you can take care of your business.
#1. Create a stress management tool kit
What do you do that helps you destress? Create a list of things that you can lean on from: walking, sitting by the water, breathwork practices, talking to a supportive friend, singing, colouring, working out. Find what works for you and build your tool kit!
#2. Start sleeping 7-9 hours a night
Sleep is vital to your mind and body’s recovery. So much greatness happens when you sleep. And yet too many people skip the recommended amount of sleep. Create a bedtime routine (download my Better Sleep Guide here) and teach your mind and body how to fall asleep and stay asleep. My routine includes winding down, some breathwork, gentle movement and limiting screens.
#3. Set boundaries to protect your time and energy
Friends, we need to stop saying “yes” to everything. Not everything serves you, supports your goals and aligns with you. So, create some clear boundaries to protect your priorities, time and energy. Boundaries do not need to be scary! Follow me on IG for more on boundaries or do yourself a favour and grab this workbook: Boundary Blueprint
#4. Be in a supportive community (don’t do everything alone)
I personally have been in wonderfully supportive communities where there is idea sharing, expert resources, a shoulder to lean on. Being a CEO can be lonely, but it doesn’t have to be. Find a community or two where you can ask questions, share your experiences and be supported. I promise you there is someone out there who can completely relate to what you are going through OR can help you.
Burnout is not a break; it is not expected, and it IS AVOIDABLE. I prevent burnout with intentional self-care practices, support and clear boundaries to protect my priorities. What I know to be true is that you cannot effectively serve others, hold space for others, be creative, focused, and meet the demands upon your time if you are not taking care of yourself. I mean you can for a little bit until you burn out and we’ve already agreed we are not doing that.
I think we can agree – burnout is bad for your business and consistent self care is a must have 😊
Meet Ashley:
Ashlee Livingstone is a success coach and breathwork facilitator who empowers driven individuals to achieve their highest goals with clarity and focus. With a background in personalized support, Ashlee specializes in helping clients connect with their ‘why’ to overcome overwhelm, create actionable plans, and stay on course. Her unique approach combines strategic guidance with transformative breathwork, providing clients with the tools to navigate challenges and experience sustainable success. Whether you’re looking to break through mental blocks or gain a clear path forward, Ashlee is committed to helping you achieve lasting, meaningful progress.
Find her here: Website | Instagram | Breathwork Freebie
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