6 Ways to Manage ABS (Anxiety, Burnout, and Stress)

For business owners, daily life can tend to be overwhelming. There are so many moving parts to manage, which can leave you falling between the cracks. With multiple daily challenges that may come with family, business, and self-care, it's necessary to understand how to take care of your ABS. (Not the ones built in the gym.)

Understanding ABS (Anxiety, Burnout, and Stress)

ABS is an acronym for anxiety, burnout, and stress, which can be recurrent feelings of business owners. If you’ve had run-ins with any of these, then you know it is not easy to manage one, never mind all of them! While these are common terms, understanding how they work and developing coping mechanisms will help all aspects of life and business become easier.

Anxiety

Anxiety is a feeling of fear or worry that doesn’t go away, even when there’s no real danger. It can sometimes be triggered by different environments, actions, events, or even phrases. Things such as big meetings or approaching deadlines can stir up anxious thoughts, causing you discomfort. Signs of anxiety include constant worrying, racing thoughts, and restlessness. If anxiety becomes too intense or lasts too long, it can cause physical strain and manifest itself as a bigger issue down the line.

Burnout

Burnout happens when long-term stress drains your energy, making you feel physically, emotionally, and mentally exhausted. It’s common among students, workers, caregivers, and even business owners. Experiencing burnout can make it hard to enjoy things you once loved and can make you feel stuck or unmotivated. It doesn’t happen very suddenly but as a result of stress and anxiety build up over time. If ignored, it can lead to serious health problems like depression and physical illness.

Stress

Stress is your body’s natural response to a challenge or demand. It can be momentary or in more intense cases, a constant feeling that you experience regularly. Too much stress can have negative effects on your mind and body. However, it isn’t all bad. Sometimes, stress can help you stay focused, alert, and motivated. For example, if you have a pitch meeting coming up, a little stress can push you to prepare more. If your feelings of stress go past instances like the meeting and are prolonged, they can manifest themselves as anxiety or burnout.

How to Manage Anxiety, Burnout and Stress

Now that we understand how your ABS work, let’s talk about how to manage them.

1. Take Breaks

Your brain needs rest! If you’re studying for hours or working non-stop, step away for a bit. A short break can help you feel refreshed and more focused. There is no shame in abandoning the hustle culture and taking care of yourself!

2. Get Enough Sleep

Lack of sleep makes stress and anxiety worse. Aim for at least 7-9 hours of sleep each night. Create a bedtime routine, like turning off screens an hour before bed or listening to calming music. This can help relax your mind and optimize your sleep’s restfulness.

3. Exercise Regularly

Physical activity releases endorphins, the “feel-good” chemicals in your brain. Exercise can also increase blood flow to help improve a healthy heart rate and a sharper mind. A 10-minute walk outside can help clear your worries and reduce stress.

4. Practice Deep Breathing

It has been said that the most powerful person in the room is the one who can control their breath. Understanding proper breathing techniques can have a huge impact on your daily life. When you feel anxious, try taking slow, deep breaths. Inhale for four seconds, hold for four seconds and exhale for four seconds. This breathing technique can help calm your nervous system.

5. Talk to Someone

Remember, you are not alone! We are here with you! Don’t keep your feelings bottled up. If stress, anxiety, or burnout is interfering with your daily life, don’t hesitate to reach out to a therapist or counselor. Mental health professionals can help you develop coping strategies that work for you.

6. Eat a Healthy Diet

Similar to the breath, your diet can affect many aspects of how you feel. Avoid too much caffeine or sugar, which can make anxiety worse. Instead, eat balanced meals with protein, healthy fats, and plenty of fruits and vegetables. There are many organizations, such as WHO (World Health Organization), that provide tips for how to do this effectively and the benefits.

Conclusion

Stress, anxiety, and burnout are common, but they don’t have to control your life. By understanding the differences and learning how to manage them, you can take better care of your mental health. Remember, it’s okay to ask for help when you need it. Taking small steps each day can make a big difference in how you feel. Prioritize your well-being, and you’ll be better equipped to handle life’s challenges with confidence and resilience.