Running a small business often starts with a spark of passion. The excitement of launching your product, solving a problem no one else has tackled, or simply being your own boss, can fuel a drive to succeed.
But running a business isn’t always a walk in the park. While the rewards can be incredible, the challenges can also be nerve-wracking, often pushing small business owners to the brink of burnout.
But What is Entrepreneurial Burnout?
Burnout is more than just feeling tired or overwhelmed—it’s a state of chronic physical and emotional exhaustion caused by prolonged stress. When you’re burnt out, you might feel detached from your work, lose motivation, and struggle to find satisfaction in tasks that once brought you joy. It often comes with feelings of negativity, lack of effectiveness, and a sense of being completely drained.
It isn’t just about working too much—it’s about slowly draining your energy and excitement, making you feel tired and disconnected.
Unlike anxiety or depression, which can have various triggers, burnout is specifically tied to stressors in the workplace. For entrepreneurs, things like financial worries, work-life imbalance, and daily stress can quickly intensify feelings of overwhelm and fatigue.
Symptoms of Burnout – How is it Manifested?
The passion you once had for your work turns into frustration. Tasks that used to bring you excitement now feel like a chore, and the joy you once felt seems to have vanished.
You might also notice yourself putting things off more often, struggling to get through your to-do list, and finding it harder to meet deadlines.
You might start forgetting things, which can make it tough to keep track of important details. Plus, even if you’re getting enough sleep, you could still feel completely drained and begin to doubt whether you can still do your job well.
Burnout can show up in different ways. Inside, you might feel self-doubt or not good enough. On the outside, you might get irritated easily, start pulling away from your work, or have strained relationships with others.
The Role of Passion: Obsessive vs. Harmonious
A Harvard study on entrepreneurs and passion found that not all passion is created equal. Obsessive passion is when you’re so driven by your business that it takes over your life, leading to stress and burnout. On the other hand, harmonious passion is when your business is an important part of your life, but not at the expense of everything else. Finding a balance between your passion and other parts of your life can help you avoid burnout and stay healthier.
The Passion Trap: How It Leads to Entrepreneur Burnout
You might start off deeply passionate about your business, but that same passion can sometimes become a trap. The drive to succeed can lead you to overwork, neglect your own needs, and cut yourself off from activities that usually recharge you.
As you push your limits, you might ignore early signs of stress, eventually feeling emotionally exhausted and detached from what once excited you. This relentless pursuit, driven by enthusiasm and the desire to achieve, can quickly turn into a vicious cycle. The more you invest in your business without taking time to recharge, the more likely you are to burn out.
To avoid this trap, it’s important for entrepreneurs to shift your passion from obsessive to harmonious. A harmoniously passionate entrepreneur recognizes the importance of self-care and maintaining a healthy work-life balance. Unlike the entrepreneur who is obsessively focused on growth at all costs, a harmoniously passionate individual understands that success isn’t just about constantly pushing forward—it’s also about knowing when to step back, recharge, and take care of yourself. Many entrepreneurs find that by achieving this balance, they can sustain their passion and keep their business thriving without sacrificing their well-being.
Herbert Freudenberger’s 12 Stages of Burnout map out how passion can gradually turn into burnout. The process often begins with high energy and enthusiasm but can slowly shift into exhaustion as stress increases and self-care gets neglected. These phases help explain how the initial drive to succeed can, over time, lead to feelings of detachment, frustration, and emotional depletion, as burnout takes hold.
Freudenberger’s 12 Stages of Burnout
Stage 1 – The Compulsion to Prove Yourself
The first phase typically starts with excessive ambition where you’re driven to prove that your business idea can succeed.
Stage 2 – Working Harder
This leads to pushing yourself to work harder. You put in extra hours, sacrificing personal time to keep the business running.
Stage 3 – Neglecting Needs
As the workload increases, you start skipping meals, sleep, and time with loved ones, prioritizing work above all else.
Stage 4- Displacement of Conflicts
Instead of addressing problems head-on, you might start avoiding them, convincing yourself that everything is fine, or blaming external factors.
Stage 5 – Revision of Values
You begin to value work over things that used to be important, like family, health, or hobbies, believing that your business success is the only thing that matters.
Stage 6 – Denial of Emerging Problems
Then, denial of problems kicks in, where you convince yourself everything is fine. You tell yourself that stress is just part of being an entrepreneur, ignoring the toll it’s taking on your health.
Stage 7 – Withdrawal
This leads to withdrawal from social life, as you isolate yourself to focus more on work.
Stage 8 – Behavioural Changes
You might notice yourself becoming more irritable, impatient, or short-tempered, as stress starts to change how you interact with others.
Stage 9 – Depersonalization
Your passion for the business fades, and you start feeling disconnected from your work and the people around you, going through the motions without enthusiasm.
Stage 10 – Inner Emptiness
Despite your achievements, you feel empty inside, as if nothing you do brings satisfaction or joy.
Stage 11 – Depression
Feelings of hopelessness and despair creep in, and makes it hard to see any way forward or find pleasure in your work or life.
Stage 12 – Burnout Syndrome
At this point, you’re completely exhausted, detached, and questioning the purpose of it all. You’ve reached the breaking point where it’s difficult to function, and the business that once fuelled your passion now feels like a heavy burden.
But why does this happen? To understand it better, we can look at it through Polyvagal Theory, which explains how your body reacts to stress. When burnout hits, your nervous system can get stuck in a state of chronic stress, making it harder to recover and regain balance.
Burnout and the Nervous System: A Polyvagal Perspective
Burnout is often misunderstood as just extreme tiredness, but it’s far more complex than that, especially when viewed through the lens of Polyvagal Theory. According to this theory, our nervous system is constantly scanning the environment for cues of safety or danger. When you’re under constant pressure, whether it’s meeting deadlines, focusing on growth, managing cash flow, or dealing with difficult clients, marketing demands, your nervous system can become stuck in a state of chronic stress, which is a key contributor to burnout.
In a healthy state, your nervous system fluctuates between feeling safe (when you’re calm and engaged) and responding to challenges (when you’re dealing with stress but can return to calm afterward). However, under constant pressure, your nervous system can get trapped in a “fight or flight” mode. Imagine you’re driving a car with the gas pedal floored all the time; eventually, something’s going to give. That’s exactly what happens with your body when it’s stuck in this heightened state—your energy reserves deplete, your focus wanes, and your ability to manage stress diminishes.
Over time, this chronic stress takes a toll on both your mental and physical health. You might notice you’re more irritable, anxious, or easily overwhelmed by even minor setbacks. These are signs that your nervous system is stuck in survival mode, constantly perceiving threats that may not even exist.
For example, let’s say you’re an entrepreneur who’s been working non-stop to launch a new product. You’re constantly worrying about the smallest details, fearing that a single misstep could lead to failure. Even when you’re not working, you can’t relax because your nervous system is stuck in that “on” position, making it hard to sleep, enjoy downtime, or even think clearly. This chronic state of stress eventually leads to burnout, where you feel detached from your work, exhausted, and unable to see a way forward.
Polyvagal Theory also explains why burnout can make it difficult to connect with others. When you’re stuck in a stressed state, your body is more focused on survival than social connection, which is why you might start withdrawing from colleagues, friends, or even family. This withdrawal only deepens the sense of isolation and detachment.
Understanding burnout from this nervous system perspective highlights the importance of not just taking breaks, but truly allowing yourself to switch off and return to a state of calm. It’s about recognizing when your body is in that constant “fight or flight” mode and taking steps to bring it back to a place of safety and rest. Whether it’s through mindfulness, deep breathing, or simply stepping away from work, these practices help reset your nervous system, making it possible to avoid or recover from burnout.
7 Tips to Prevent Burnout
Here are some practical tips for entrepreneurs to help manage stress and avoid burnout
1) Set Specific Work Hours and Commit to Them
It might sound simple, but setting specific work hours and sticking to them is crucial. When you’re your own boss, it’s tempting to work around the clock, but this can quickly lead to signs of burnout. Set boundaries for yourself, and make sure to clock out at a reasonable time every day.
2) Define Your Vision and Break Down Your Goals
Having a clear vision for your business is essential, but it’s equally important to break that vision down into manageable goals. Instead of trying to accomplish everything at once, focus on small, achievable steps. This will keep you from feeling overwhelmed and help you stay motivated.
3) Reflect on Your Past Accomplishments
As a business owner, it’s easy to focus on what you haven’t done yet. But it’s important to take time to reflect on your past accomplishments. Recognizing your successes can boost your confidence and prevent the negative thinking pattern known as discounting the positives, where you minimize or overlook your achievements.
4) Set Better Boundaries
Learn to say no—not just to others but to yourself as well. You can’t do everything, and that’s okay. By setting boundaries, you’ll protect your time and energy, which are essential for maintaining your well-being.
5) Make Time Management Your Best Friend
Effective time management isn’t just about getting more done; it’s about working smarter, not harder. Use tools like calendars, to-do lists, and time-blocking to organize your day and make sure you’re focusing on what really matters.
6) Listen to Your Body
Your body is constantly giving you signals—if you listen. Pay attention to how you’re feeling physically and emotionally. If you’re tired, stressed, or feeling off, take a step back and give yourself some rest. Ignoring these signs can lead to burnout.
7) Schedule Free Time Daily
Research shows that you need between 2 to 5 hours of free time daily to prevent burnout. This might seem like a lot, but it’s essential for recharging your batteries and maintaining a healthy balance between your work and personal life. Whether it’s spending time with loved ones, going for a walk, or simply relaxing, make sure to carve out some free time every day.
When Stress Hits: Asking the Right Questions
When you find yourself overwhelmed and frustrated, especially if you’re beginning to experience burnout, it’s important to pause and ask yourself, “What am I really afraid of? What is my body trying to tell me?” These questions can help you get to the root of your stress and address the underlying issues, rather than just reacting to the symptoms.
Take-Aways
Burnout, anxiety, and stress are real challenges in entrepreneurship, but they don’t have to be inevitable. By setting boundaries, managing your time, and staying in tune with your body, you can keep your passion for your business alive without burning out. Remember, your business can’t thrive if you’re running on empty—take care of yourself, and your business will benefit too.
About Delia
Delia Petrescu is the founder of Get Reconnected Psychotherapy Services. She practices in the areas of Clinical Psychotherapy. Delia’s practice focuses on helping clients manage mood, anxiety, and burnout. She has created an 8-week Burnout RESET Program. She also offers services for the treatment of life transitions, postpartum, infertility, and couples therapy. Delia has over 9 years experience working as a psychometrist in various clinical settings, conducting neuropsychological and neuropsychovocational assessments.
More about Delia: https://getreconnected.ca/get-reconnected-team/delia-petrescu/
