The term “burnout” may have been coined in the 1970s, but its definition has evolved as more information has become available since that time. Today, the World Health Organization defines burnout in the International Classification of Diseases, 11th Revision (ICD-11), as a syndrome resulting from chronic workplace stress that has not been successfully managed.
Burnout is sometimes difficult to describe. According to the APA Dictionary of Psychology, burnout is defined as “physical, emotional, or mental exhaustion, accompanied by decreased motivation, lowered performance, and negative attitudes towards oneself and others.”
Don’t let it get to you. Here’s some information about burnout, how you may be able to recognize it, and some tips on how to address the symptoms.
Reasons for burnout
The 40-hour work week may be unreachable for busy entrepreneurs. If you’re running your own business, you may feel like you need to be on call 24/7. Keep an eye out for burnout from some of these issues so that you may adjust accordingly.
Unrealistic workloads
Owning your own business is often stressful, but taking on more than you may be able to manage may make that worse. Shouldering too many tasks, including those that could be automated, may put you in a more stressful position. When you do more than you have to do, you may find yourself dealing with unnecessary stress and premature burnout.
Procrastination
Putting off important tasks is never a good strategy. Leaving something for tomorrow that could have been done today often doubles tomorrow’s work. This may lead to a lot of compounded tasks and the stress that comes with them. Procrastinating may be a habit or could be caused by a lack of interest, frustration, or distraction. Take a look at your day-to-day activities to determine if you’re putting off things that are important.
Immense deadline pressure
According to a 2019 CareerCast® survey, deadlines are the most common source of professional anxiety. This pressure is universal in every industry, as are the anxious feelings associated with a shortage of time.
Work-life imbalance
For small business owners, striking the right balance between career and personal life may be difficult, since the business demands may be constant. If you’re experiencing symptoms of burnout, ensuring your life is in harmony should take priority.
Symptoms of burnout
According to mental health resource HelpGuide®, these are some of the physical, emotional, and behavioral symptoms of burnout you may experience.
Physical signs and symptoms of burnout
- Persistent exhaustion or feeling drained even after resting.
- Changes in sleep patterns, such as difficulty sleeping or sleeping much more than usual.
- Frequent headaches, muscle tension, or other unexplained physical discomfort.
- Changes in appetite or eating habits.
- Feeling physically run down or having less energy for everyday activities.
Emotional signs and symptoms of burnout
- Loss of motivation or enthusiasm for work you once enjoyed.
- Feeling overwhelmed, helpless or unable to keep up.
- Increased irritability, frustration or impatience.
- Cynicism or a consistently negative attitude toward your work.
- Feeling detached from your business, employees or customers.
- Reduced satisfaction or a sense that your accomplishments aren't meaningful.
Behavioral signs and symptoms of burnout
- Procrastinating or avoiding responsibilities that need your attention.
- Taking significantly longer to complete routine tasks.
- Withdrawing from employees, colleagues, friends, or family.
- Working excessively while becoming less productive.
- Neglecting responsibilities or losing interest in activities outside of work.
- Relying on unhealthy habits to cope with ongoing stress.
5 ways to avoid burnout as a small business owner
No matter what your workload, there are tools and support systems that business owners may put in place to mitigate the symptoms. Overcoming burnout might help you find joy and purpose in your professional life again. Here are ways to combat the feelings of burnout.
Keep yourself healthy
Protecting your physical health may be the most important part of avoiding burnout. Make sure you get enough sleep, eat right, exercise, and de-stress on a regular basis. A 2024 study shows that regular physical activity may help reduce stress and anxiety by keeping your “fight or flight” response from being active all day. Other studies have revealed that protecting your physical well-being may help reduce chronic fatigue, which may make burnout worse.
Set healthy boundaries
Fatigue costs more than $136 billion per year in lost productivity. That figure accounts for absenteeism, reduced performance, workplace accidents, and occupational injuries. Make sure that you’re taking the time to unplug and truly enjoy your life. Even if you aren’t in a position to take multiple days off each week, designating some time where you focus on friends, family, or a hobby may help you overcome the dangers of burnout and fatigue.
Delegate
Trying to handle every responsibility yourself may add unnecessary pressure to an already demanding workload. Consider delegating tasks to skilled employees, freelancers, vendors, or other professionals who can support your business objectives.
Not every role requires a full-time hire. Depending on your needs and budget, part-time or fractional support may be a practical option for functions such as marketing, finance, human resources, operations, or administrative work. Fractional professionals typically provide specialized expertise on a limited or flexible basis, which may help business owners get support without adding a full-time position.
Before delegating, consider documenting the information, processes, and responsibilities that keep your business running. Clear documentation may make it easier to transfer tasks and set expectations.
Automation may also help reduce the time spent on repetitive tasks. Review the things that are taking up most of your timeand consider whether tasks such as managing emails, invoicing, or inventory management could be automated. Combining delegation with appropriate automation may help make your workload more manageable.
Stop multitasking
Many people multitask, such as texting while walking, sending emails during meetings, and talking on the phone while doing paperwork. Researchers are now finding that multitasking isn’t the answer to getting everything accomplished. It’s actually likely slowing you down. It may take you longer to finish multiple projects when you’re jumping back and forth than it would to finish each one separately.
Establish goals
Set your small business priorities. Rather than focusing on a to-do list, consider prioritizing your day based on the actions needed to achieve your business goals. Being goal-oriented, not time-oriented, may help to eliminate unnecessary actions, and you’ll likely be able to achieve much more.
What to do if you’re already burned out
If you’re already dealing with burnout, there may still be time to turn things around. Begin by evaluating what’s draining your time and energy, and try to reduce the things that aren’t necessary. This may include delegating tasks, but in the modern business landscape, automating some repetitive tasks may also be an option.
If your burnout is impacting your daily life and well-being, consider talking to a mental health professional. Professional counseling may equip you with the skills that you need to better control your burnout symptoms, and sometimes, just talking through what you’re feeling may be beneficial.
Final thoughts
Try to avoid embracing the “hustle culture” that sometimes leads to overworking, stress, and ultimately burnout. There are lots of resources online that you may use to help guide you towards healthy behaviors and help mitigate the effects of burnout. If you’re not able to get a handle on burnout symptoms, don’t hesitate to reach out to a mental health professional.
FAQs
What are the signs of burnout for a small business owner?
Common signs include persistent exhaustion, difficulty in concentrating, irritability, reduced motivation, and feeling overwhelmed by responsibilities that once felt manageable. Burnout might also show up as consistently working longer hours without feeling productive or having difficulty disconnecting from the business.
How can small business owners avoid burnout?
Set realistic boundaries around work hours, delegate responsibilities, schedule regular breaks, and make time for activities outside the business. Building reliable systems and avoiding the expectation that you must handle every task yourself may also make your workload more sustainable.
Why do entrepreneurs experience burnout?
Business owners often carry financial responsibility, decision-making pressure, and responsibility for employees or customers. Long hours, unclear boundaries between work and personal life, limited resources, and the tendency to handle too many responsibilities personally may all contribute to burnout.
How can I prevent burnout when running a small business?
Focus on operational habits rather than simply trying to work harder. Prioritize the tasks that require your attention, delegate or automate lower-value work, establish boundaries, and review your workload regularly. Planning ahead for particularly busy periods may also help prevent prolonged periods of excessive stress.
How do you maintain work-life balance as a small business owner?
Treat personal time as part of your schedule rather than something that happens only when the business is quiet. Establish consistent work hours when possible, create boundaries around after-hours communication, and delegate responsibilities that don't require your direct involvement. A sustainable business should leave room for the owner's life outside of work.
What should you do if you're already experiencing burnout as a business owner?
Start by reducing unnecessary demands wherever possible and identifying responsibilities that may be delegated, delayed, or eliminated. Take meaningful time away when possible and talk with trusted employees, business partners, or professional advisers about ways to reduce your workload. If burnout is significantly affecting your daily life or well-being, consider speaking with a qualified health professional for additional support.
