4 Ways Small Business Owners Can Prioritize Their Mental Health

business consulting mental health

Small business owners face constant pressure to succeed and make their venture profitable. The constant stress can take a toll on their mental health. In fact, a Canadian study on mental health found that nearly two-thirds of business owners felt depressed at least once a week, and over half said that stress impacted their concentration at work. Those numbers are certainly higher in the United States, especially since the pandemic. These owners are so busy taking care of their business, their teams, and constantly putting out fires, that they forget to take care of themselves. The result can be burnout, poor decision-making, and a stressful work environment for everyone.

But there’s a way out. And it starts with learning to put the oxygen mask on yourself first. It requires the basic understanding that if you don’t take care of yourself, you can’t take care of others. Or your business.

May is Mental Health Awareness month. It is a great opportunity to re-evaluate our personal and work habits with a focus on improving our mental health. By making this a priority, not only will you, the business owner, reap the benefits, so too will your employees and family members.

Below is a list of four steps small business owners can take to improve their mental health. As you begin to adopt and prioritize these steps, the entire company will see its mental health and performance improve. So, let’s get to it:

Step 1 – Practice Self-Care

Self-care means taking time to do things that improve both your physical and mental well-being. By doing so, you can lower stress, reduce the chances of getting sick, and boost your energy levels. This is not a “go big or go home” strategy. Just doing a few of the following items can have a big impact:

Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day.
Make sleep a priority . Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
Find a relaxing activity. Meditation or stretching are great ways to relax and unwind. When it comes to meditating, don’t worry about “doing it right.” Rather, set aside 5-10 minutes to close your eyes and breathe. Over time, the noise will dissipate. Keep a notepad or journal handy if you want to capture ideas as they float up.
Go for a walk. Getting outside and walking is a great way to both relax and let the creative side of your brain get in some reps.
Add a hobby. Find an activity that you enjoy and allows you to unwind. Set aside at least 15-20 minutes each evening aiming for 3-5 times per week. Cooking, drawing, gardening, woodworking, or doing puzzles are all examples of great ways to disconnect from the stress of the day and recharge.
Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down at the same time each day, whether that is morning, noon, or night. Or, during moments of high stress, take a moment to refocus your thinking by reflecting on the things in your life that fill you with gratitude.

Self-care is different for everyone. Experiment. Try a few of the items on the list above and see what works. And remember, it’s not about perfection, it’s about progress. The key is being consistent and noticing the results. As you keep showing up each day, the muscle in your brain builds and the practice becomes a habit.

Step 2 – Create Work-Life Boundaries (and Actually Follow Them!)

It can be challenging to separate work from personal life when you’re a small business owner. When you don’t, you send mixed messages to your employees. If they see you working long hours and weekends, they may feel like they should do the same, which can lead to turnover and burnout.

Model the behavior you want others to follow. This also forces you to do the same:

Set boundaries such as designated work hours and days off.
Take regular breaks and communicate the importance of doing so to your team.
When on vacation, avoid work unless it’s truly an emergency. This will force you to put systems in place and delegate to team members, thereby enabling you to unplug and recharge on vacation instead of stressing out over what could go wrong.
If necessary, create policies around when to send emails, time off, and taking breaks.

By establishing and modeling the behavior you want others to follow, you provide greater clarity around what is expected and let employees know that you value their personal time. This will lead to greater collaboration, productivity, and improved mental health for the organization.

Step 3 – Exercise

The benefits of exercise are multifold. From helping regulate blood flow and body weight, to reducing the chances of getting sick, to improving mood and boosting energy. And the list goes on. Whether this entails going for a run, practicing yoga, or playing pickleball, nearly any form of exercise is important for your physical and mental health:

Reduces Stress: Exercise is a natural stress reliever. When you exercise, your body releases tension and stress, which can help to reduce feelings of anxiety and depression. Physical activity can also help in lowering levels of the stress hormone, cortisol, which is associated with a range of health problems, including anxiety, depression, and weight gain.
Improves Sleep Quality: Exercise can also improve the quality of your sleep. Regular exercise has been shown to reduce the amount of time it takes to fall asleep, increase the amount of time spent in deep sleep, and decrease the number of times you wake up during the night.
Improves Cognitive Function: Exercise can improve cognitive function, including memory, attention, and processing speed.

Bottom line, exercise helps reduce stress and anxiety and it also promotes improved performance and productivity. Find time during the week to exercise regularly – even 15-20 minutes of intense exercise has been shown to be effective in generating these results. The Mayo Clinic recommends 150 minutes of moderate activity or 75 minutes of vigorous aerobic activity each week. I recommend going to bed earlier and waking up earlier to start adding this to your daily routine throughout the week and carving out time on the weekends for longer bursts.

Step 4 – Connect with Others

When we feel overwhelmed or stressed, our natural tendency is to isolate ourselves and double down on working. Unfortunately, the downside of this is higher levels of stress and the potential for more anxiety and depression. That is why it is vital for small business owners to cultivate a network of support outside of work. That could include having their own therapist or coach, or joining a group of peers such as Vistage , YPO , or a local group of business owners. In addition, making time to be with friends and family is critical.

Social support: Connecting with others can provide emotional support during difficult times. Having a network of people who care about us can help us feel less alone, more supported, and more capable of dealing with stress.
Sense of belonging: Human beings are social creatures and have an inherent need to belong. Connecting with others can help us feel a sense of community, acceptance, and belonging, which can boost our self-esteem and overall well-being.
Increased opportunities for positive experiences: Spending time with others can create opportunities for positive experiences and enjoyable activities that can improve mood and reduce stress.
Perspective and learning: Connecting with others can expose us to different perspectives and ways of thinking, which can help us learn and grow. This can improve mental health by helping us feel more engaged with others.

Being part of a group or working with a coach helps us to both be more connected and to seek new perspectives. When we isolate and throw ourselves into our work, our world gets myopic, and we lose the forest for the trees. Coaches can challenge this thinking and provide new insights and approaches. Peer groups provide a safe space to share personal and professional challenges and gain new perspectives.

As small business leaders, it’s essential that we recognize the importance of safeguarding our mental health. When we are stressed or anxious, we bring that energy to work, and it affects our entire team. Moreover, when we are stressed, we tend to be more reactive and make hasty decisions. Yet, when we put the oxygen mask on ourselves first, we actually improve our overall health and performance, and these positive effects can cascade through our company.

Each of us has our own way of dealing with uncertainty and stress. The important thing is that we become aware and experiment with different approaches for improving our own mental health. Remember, slow is smooth, and smooth is fast. Focusing on our mental health requires us to slow down. By making these investments in ourselves, the results will compound, allowing you and your organization to perform better, together.

If you’d like to learn more about our coaching services for you or your team, contact us today! (add contact link here – which one do we want to use?)

The post 4 Ways Small Business Owners Can Prioritize Their Mental Health appeared first on IA Business Advisors.

Looking for help with Individual Development?

< Older Post

Newer Post >

A blue piggy bank is sitting on top of a stack of wooden blocks.

How to Mitigate Financial Risk Using the S.M.A.R.T. Management System

June 9, 2025

In an increasingly volatile economy, businesses cannot afford to be reactive when it comes to their finances. Whether you're a startup founder, a growing enterprise, or a seasoned business owner, the risk of financial instability is real—and growing. At IA Business Advisors, we help companies proactively navigate these risks using our comprehensive S.M.A.R.T. Management System . S.M.A.R.T. is more than just a goal-setting acronym. It is a decision-making and execution framework that brings clarity, structure, and alignment to every part of your business. From six-week action plans to one-year targets and long-term strategy, S.M.A.R.T. ensures your financial operations support healthy growth and resilience. Understanding Financial Risk in Today’s Business Climate Financial risk is multifaceted. It ranges from cash flow disruptions and market shifts to internal mismanagement and over-leveraged growth. As Brian Smith shared on a recent Daily Influence podcast episode, unchecked growth can drive a company into bankruptcy. Scaling without intention—chasing fast growth without aligning the internal team and financial resources—leads to diluted communication, quality issues, and operational chaos. Mitigating financial risk begins by understanding that more revenue doesn't always equal more stability. True sustainability comes from building systems that support intentional, well-paced growth. The S.M.A.R.T. Framework in Action: Reducing Financial Risk Our S.M.A.R.T. Management System guides businesses in creating resilient, financially stable operations through: 1. Specific: Build with Intentionality Clarity is power. One of our podcast guests, Mike Heatwole (CEO of The Dala Group), emphasized the importance of sitting down to define what matters most—whether that’s paying down debt, investing in growth, or launching a new venture. When your financial goals are specific, your strategy becomes targeted and less prone to reactive decision-making. “If we don’t know what the goal is, how do we get there?” — Mike Heatwole, CEO of The Dala Group 2. Measurable: Track What Matters Many companies are blindsided not by invisible risks, but by unmonitored ones. We help clients implement tools to track cash flow, margin fluctuations, and budget variances in real time. Visibility into your financial health gives you the power to respond early and course correct as needed. 3. Achievable: Assign Financial Stewardship Risk is reduced when financial responsibility is distributed. Through teamwide financial literacy and clear accountability, we empower organizations to make stronger daily decisions. No individual person should carry the entire burden—and no key area should go unmonitored. 4. Relevant: Make Risk Management a Habit Quarterly or biannual financial health check-ins create a sustainable rhythm. These don’t have to be complicated—they just need to be consistent. Regular reviews embed risk awareness into your company culture and decision-making process. 5. Timely: Foster Honest Dialogue Financial silence is a hidden threat. As Brian noted on the podcast, emotions like fear or shame can prevent businesses from facing financial realities. We encourage honest, blame-free communication around financial performance, creating space for solutions and collective action. Case in Point: Short-Term Action, Long-Term Impact One of our clients, a family-run distribution company, had strong revenue but was bleeding cash due to aging receivables. Together, we built a six-week S.M.A.R.T. Plan focused on accounts receivable recovery. We implemented weekly check-ins, assigned ownership, and used real-time tracking. Within 90 days, their outstanding A/R dropped by 22%, freeing up capital and restoring operational confidence. It’s Never Too Late to Get Financially Intentional Many leaders in their 40s, 50s, or 60s worry they’ve waited too long. But as Mike Heatwole wisely shared: “It’s never too late. Just get started. Do something.” Progress—not perfection—is the goal. Start small. Build momentum. Take the next best step. This mirrors a concept we love from The Gap and The Gain by Dan Sullivan: measure progress based on how far you've come, not just how far you have to go. Final Thoughts: Make Financial Stability a Strategy Mitigating financial risk isn’t about a dramatic overhaul. It’s about consistent action, visibility, and intentional decision-making. With the S.M.A.R.T. Management System, IA Business Advisors helps businesses turn risk into clarity, fear into focus, and instability into opportunity. If you’re ready to start, we’re ready to help. Let’s have a conversation about what matters most to you—and build from there.

Enhancing Interpersonal Relationships for Toxic Workplace Recovery

May 29, 2025

Hello, team! Mary here, continuing our journey through the I in Team series, where we challenge and empower you to Find , Be , and Build Your Influence. One of the most common things we’re asked to help our clients with is toxic workplace recovery. This directly connects to the culture of the team, and while rebuilding that culture takes time and intention, it is absolutely possible. In fact, with the guidance of our I in Team approach and S.M.A.R.T. Management system, we’ve successfully helped more than 19,000 teams evolve into high-performing, values-based cultures. If you’re ready to take the lead and breathe life back into your team, we’re here and ready to support you. Practice Emotional Intelligence One of the most impactful steps you can take on your toxic workplace recovery journey is to practice emotional intelligence (the ability to recognize, understand, and manage both your own emotions and the emotions of those around you). Toxic environments are often the result of emotional disconnection, poor communication, unnecessary competition, and a culture that avoids constructive feedback. Begin by shifting your perspective: respond with empathy, ask thoughtful questions, and use “I” statements. These habits model two traits, emotional regulation and empathy, that influence how your team interacts and solves problems. Start small. For example, set a personal goal to give one piece of sincere praise or recognition per day. This is a S.M.A.R.T. goal, and it starts to reinforce positive emotional exchanges. Over time, this contributes to a psychologically safe environment where people feel seen and supported. Foster Open Communication Once emotional intelligence begins to take root, toxic workplace recovery is just around the corner. Open communication becomes more natural because when team members are aware of their own and others’ emotions, communication becomes seamless. The number one rule? Listen. Really listen. Without listening, communication is incomplete. Try implementing monthly influence partnerships—team pairings that rotate so members can get to know each other beyond surface-level roles. This creates connection and, when done with consistency (Timely), fosters trust across your team. Another way to build open communication is by creating a structured feedback loop. Clarify how and when feedback should be given—perhaps during weekly one-on-ones or monthly review meetings—and make sure all team members understand the difference between criticism and constructive feedback. S.M.A.R.T. feedback is Specific and Relevant, and when delivered with respect, it encourages team members to grow without fear. Lead by Example As we say throughout the I in Team series, everyone is a leader regardless of title. Whether you’re in the C-suite or just starting your first job, how you show up directly shapes the culture of your team. To begin, set some respectful boundaries rooted in your values. Let others know what you need to succeed and what behaviors support or disrupt your work. When disagreements arise, demonstrate what respectful disagreement looks like—calm, focused on solutions, and free from personal attacks. If your workplace has leaned into competition, shift the focus to collaboration. Collaborate on micro-goals, like shared tasks or cross-functional projects. Make the results Measurable and celebrate wins together (publicly, if possible). Consider S.M.A.R.T.-based team-building events (like problem-solving challenges or goal-setting workshops) to reinforce collaboration in a meaningful way. Final Thoughts Toxic workplace recovery starts with you. Every interaction, every word, every moment of listening is a chance to model what’s possible. Show up the way you want others to show up. If your team is struggling to rebuild or you need expert guidance, reach out . We’re here to help. Let’s keep influencing responsibly and positively together.