Burnout is a real risk to small and medium-sized businesses, including self-employed consultants.

Surprisingly, a staggering 47% of employees in UK-based small and medium-sized businesses work four or more hours of overtime each week (OVERTIME!!! 😧😧😧).

According to a study conducted by Capital One in the United States, burnout was reported by 42% of small business owners. Additionally, a report by Simply Business reveals that 33% of self-employed individuals suffer from burnout and sleep deprivation.

Let me ask you this:

Have you ever experienced the overwhelming exhaustion that comes with running a small business? 

If so, then keep reading as we tackle the critical topic of burnout and find practical solutions to ensure YOU and YOUR businesses' well-being. This article will cover:

• What is burnout?
• Signs of Burnout: Are your at risk?
• How to avoid burnout

What is Burnout?

Burnout is the relentless cycle of chronic exhaustion, cynicism, and ineffectiveness. It's not just fatigue; it's a health hazard and a potential business killer 😬. Your energy is a natural resource, depleted as you face stress and manage responsibilities. But what happens when that resource runs dry?

Well, on the top end of the scale, you could experience severe health complications. The symptoms of burnout are not to be ignored. Here are some examples of some of the most common physical, psychological, and occupational health issues caused by burnout: 

Physical health issues: 

• Headaches
• Gastrointestinal problems
• Respiratory issues
• Musculoskeletal pain
• Prolonged fatigue

Psychological health issues: 

• Depression
• Anxiety
• Stress
• Compassion fatigue

Occupational health issues: 

• Decrease job satisfaction and productivity 
• Increase absenteeism and presenteeism 
• Raise employee turnover rates

Oh...my...God

Becky. Look at that list. It's so big.

I've certainly been able to tick off most of the above in past roles 😵

Jokes aside: If you are concerned about your health, particularly if you're experiencing any of the above, remember, I am not a medical practitioner, nor do I claim to be, so the best thing you can do is seek advice from your medical practitioner or GP.

Signs of Burnout: Are You At Risk?

Okay, so you've seen the list of how burnout can manifest on a physical, emotional, and occupational level. Which is why recognizing the presence of burnout is the crucial first step towards conquering it.

But how do we spot it? 

As mentioned, burnout reveals itself through a range of telltale signs, and if you are experiencing any, you should speak with your medical practitioner or GP. Below I go into a little bit more detail about the signs to look out for on a physical, emotional and behavioural level. 

Physical Signs

Are you feeling constantly tired, even after a good night's sleep?

Have you noticed a change in your appetite or sleep habits?

These could indicate the physical symptoms of burnout. Statistics show that a third of small business owners in the UK are operating on less than five hours of sleep per night 😶, which is significantly less than the amount needed for a healthy lifestyle.

Emotional Signs

Do you find yourself disinterested in your work?

Are feelings of cynicism and detachment from your job becoming a daily reality?

You might be showing the emotional signs of burnout. A study uncovered that approximately 59% of self-employed small business owners have encountered anxiety. Moreover, depression affects 38% of these individuals, while feelings of loneliness are prevalent among 22%.

Behavioural Signs

Have you started isolating yourself from others in your workspace?

Do you find your productivity levels dipping?

These could be behavioural signs of burnout. As well as suffering from a lack of sleep, many are unable to take time off, further worsening their mental health and well-being. In a 2023 study, it was found that 73% of small business owners take less than 20 days off per year. Surprisingly, 40% of them wouldn't take time off even if they were dealing with poor mental health, despite recognizing the benefits it could bring to them and their business.

Recognizing these signs is a critical step towards acknowledging that you might be on the path to burnout. Remember, it's not a weakness to admit that you're struggling. On the contrary, it's a sign of strength and the first step towards recovery and maintaining your business's success.

As a side note, I've been living with Generalised Anxiety Disorder (GAD) for decades, and know that burnout hightens my already sensitive nervous system. While mental health and wellness is becoming more accommodated in society, it's still not fully understood by those who do not experience it. It's important to know you are never alone, and that speaking with a doctor or reaching out to friends, family or support networks like BetterHelp, are options.

How to avoid burnout

Burnout in the small business world is not just an individual struggle; it's a business challenge.

When the engine that drives the business —the owner— is running on empty, it inevitably affects the performance and growth of the business. 

An overworked, stressed, and emotionally drained business owner might struggle to make strategic decisions, maintain fruitful relationships, or inspire their team. Consequently, the business could face issues like missed deadlines, declining customer service, or a lack of innovation.

Avoiding burnout has a multitude of benefits. A relaxed and calm business owner unleashes creativity, leading to fresh ideas and enhanced problem-solving abilities. With increased energy levels, the company's momentum soars, resulting in heightened productivity and business growth.

There's a fascinating article that highlights a study proposing the benefits of taking a vacation every 62 days. Although the actual research is elusive, the concept itself is intriguing and definitely worth mentioning! 

The lie about work-life balance

For many small businesses and self-employed consultants, the concept of work-life balance has become somewhat blurred. Nowadays, individuals embark on entrepreneurial ventures that align with their purpose and daily activities. It's no longer just about work-life balance; it's about integrating your purpose, passion, and livelihood into every aspect of your life, including leisure and rest.

The traditional 9-to-5 workdays have faded for many small business owners, replaced by a flexible schedule based on personal motivation. In this 9-to-5 world, you have the freedom to adapt and establish boundaries that work for you. Running your own small business or consultancy practice can lead to liberation, granting the option to choose working hours and set a better work-life integration.

Discovering a sense of balance and flexible working fosters stronger relationships within the team and elevates overall morale. The positive and proactive approach of a healthy leader trickles down to all business interactions, potentially enhancing customer relations as well.

But be warned! You need to be disciplined and make sure that you are taking those much needed hours away from your computer!

Taking proactive measures to avoid burnout is not just an investment in personal health but also in the overall health and success of the business. Recognizing and addressing burnout symptoms early on sets the stage for a thriving business driven by a mentally prepared, physically fit, and fully engaged leader on the entrepreneurial journey. 

Strategies to avoid burnout

To successfully navigate the entrepreneurial journey, it's crucial to establish strategies that prevent burnout and promote healthy work-life integration.

Here are six practical strategies that I use to avoid burnout as small business or consultant:

1. Set Your Own Boundaries: As a small business, you can establish your own boundaries. This can include setting specific hours for work and ensuring that personal time is respected. This control over your schedule can help prevent overworking and contribute to overall well-being.
2. Flexibility in Work Schedule: Rather than adhering to a rigid 9-to-5 schedule, you can take advantage of the flexibility inherent in your position. This can mean working during peak productivity hours, taking breaks as needed, and accommodating personal commitments, all of which can mitigate stress and burnout.
3. Outsourcing Tasks to Contractors: One effective way to manage workload and prevent burnout is by outsourcing tasks. By having multiple contractors handle different tasks, you can spread the workload. This strategy not only alleviates the pressure but also contributes to job creation, as you could have four people working 10 hours each instead of one person working 40 hours.
4. Prioritize Self-Care and Wellness: Always prioritize your health. Regular exercise, a balanced diet, and adequate sleep are essential to maintaining energy and focus. Making time for hobbies and relaxation activities can also provide a much-needed respite from the rigours of entrepreneurship. And if you're concerned about your health, always seek advice from your medical practitioner or GP.
5. Master Project Management and Organization Skills: In the dynamic world of entrepreneurship, good project management and organization skills are indispensable. By organizing your tasks efficiently, setting realistic deadlines, and tracking your progress, you can manage your workload effectively, avoid feeling overwhelmed, and maintain your productivity. By utilizing project management tools, you can automate and streamline these processes, allowing you to allocate more time to focus on strategic decisions and creative thinking.
6. Connect with Like-minded Individuals: Building a network of individuals who share your passion or target a similar audience can be a powerful strategy to avoid burnout. Collaborating with these individuals can provide fresh insights, open up new opportunities, and create a sense of community. Sharing experiences and challenges with people who truly understand can significantly reduce the feeling of isolation often experienced by small business owners, thereby reducing stress and preventing burnout.

To sum up...

In essence, burnout is not just a personal crisis; it's a critical business issue that can stifle growth and success. Recognizing the symptoms and understanding its profound implications are seminal in mitigating its effects. 

As an small business, taking proactive steps to prevent burnout is an investment not only in your personal well-being but in the vitality of your business.

From setting your own boundaries, mastering organization skills, and prioritizing self-care to connecting with like-minded individuals, each strategy plays an integral role in fostering a thriving entrepreneurial ecosystem. Remember, your business thrives when you do. 

So, take charge, take care, and ensure your energy resources are well-maintained for the long haul of entrepreneurship.

Still Curious about how to avoid overwhelm?