Anxiety disorders in entrepreneurs are
incredibly common and can be very debilitating.

Remember, you are not alone. There are
many entrepreneurs who suffer from mental health disorders such as depression
and anxiety but don’t know how (or want) to get help or what resources are
available to them.

Thankfully, there are also many ways
that people can overcome these issues quickly and easily before they become
more serious problems in their lives.

In this article, we will explore some
strategies for overcoming anxiety.

Firstly, the most common symptoms of
anxiety include:

• Restlessness

• Feeling on edge

• Irritability

• Uncontrollable worry

• Fear

• Muscle tension

• Difficulty concentrating

• Physical discomfort or even pain

• Tingling

• Fast heartbeat

• Difficulty sleeping or insomnia

If you are feeling or experiencing any
of these symptoms it may indicate you are suffering from anxiety in one form or
another.

When we are under a lot of stress, our
body reacts with the fight-or-flight response which triggers an endocrine
system and results in adrenaline being released into our bloodstreams for
immediate energy. This is what can cause anxiety symptoms such as increased
heart rate, sweaty palms or other physical reactions.

Here are 10 examples of how anxiety
can be triggered:

·       
Daily
Stress

How do you know if your anxiety is
chronic? Not only can frequent stressors or long-term things like traffic cause
chronic stress, but other common health problems are usually present in someone
with severe anxiety.

The feeling of stress can also lead to
behaviors such as skipping meals, drinking alcohol, or not getting enough
sleep. These factors could make matters feel even worse and trigger or worsen
anxiety.

The problem with chronic stress is
that it can become a vicious cycle and the more stressed you feel, the harder
it becomes to manage your anxiety.

Some daily stressors are:

Work deadlines

Raising children alone

Household chores and responsibilities

Money concerns

Health issues

·       
Events
or performances involving the public

Talking in front of strangers can be
challenging, but it is an especially influential trigger for anxiety. The fear
of speaking to a large crowd is so common that it has its own name:
glossophobia.

When giving public talks, try focusing
on things you are grateful for and how they helped shape your talk – this can
help reduce anxiety before the event.

·       
Health
issues

When facing a health diagnosis,
anxiety can become even more severe. Continuing on the exploration of your
mental and physical condition is important for not only reducing anxiety, but
also really understanding what’s happening with you.

A medical doctor will be able to help
you through this process, as well as provide a more accurate diagnosis. They
can also assist in coordinating the care of your mental health with other
providers who understand the nuances between physical and emotional symptoms.

·       
Caffeine

Drinking heavily caffeinated coffee
can cause or worsen anxiety, leading people with panic disorder and social
anxiety to be especially sensitive. One of the best ways to cut down on
caffeine consumption is by substituting non-caffeinated options for caffeinated
ones. Anxiety and caffeine are also related to each other in the sense that
caffeine can worsen anxiety symptoms because it stimulates our nervous system,
causing us to get overstimulated.

Caffeine is one of the best-known
stimulants on earth and is commonly consumed for its ability to stimulate
alertness. However this same stimuli has been shown make people with anxiety
more prone to panic attacks and have a heightened sense of anxiety.

·       
Negative
thinking

Anxiety comes from our thoughts. When we’re
unhappy or frustrated, the words we say to ourselves can trigger greater
anxiety

If you’re very self-critical and
unhappy despite some positive aspects about yourself, it can be an uphill
battle to improve your mood. It helps to refocus on the good moments in life
that led you down this path rather than constantly focusing on everything your
weak points bring.

For a more happy outlook, be sure to
avoid these types phrases in your thoughts:

“I can’t do this.”

“What if they don’t like
me?”

“It’s just too much!”

“Why am I so stupid?”

·       
Not
eating meals

Low blood sugar can lead to hand
tremors and a rumbling stomach. It can also cause anxiety or mood swings.
Incorporating healthy snacks into your diet is important for many reasons,
including preventing these effects as well as providing energy and the
nutrients necessary for good health. Remember that food affects how you feel.

To combat these effects, make sure
that you are eating small healthy meals and snacks throughout the day.

·       
Medication

Certain prescription and
over-the-counter (OTC) medications may cause anxiety. People taking these
medicines might experience uncomfortable side effects, which can lead to a
series of thought patterns that result in additional symptoms of anxiety. If
you’re taking medication that might cause anxiety, talk with your health care
provider to see if another medicine can be prescribed.

·       
Relationship
Conflicts

Not everyone is ready to talk about
the tough topics in their relationships. For some, anxiety can be triggered by
conflict and disagreements.

We all experience some level of
conflict or disagreement in our relationships. For those who are prone to worry
and anxiety, it may be a good idea to learn other ways of coping with these
events and conflicts.

Talk about how your anxiety can be
triggered by conflict – if you have severe reactions, consider consulting with
a professional for help on developing skill-sets that will enhance your ability
to resolve disagreements without experiencing excessive amounts of stress.

·       
Your
own personal triggers

It may be difficult to identify
triggers, but these may take the form of smells, places, and songs. Personal
triggers are memories or events that can be linked to a part of your past, like
something that happened or was said. People with post-traumatic stress disorder
(PTSD) may experience some triggers from the environment, but often are also
prone to developing anxiety through these events.

Personal triggers take time to
identify, but it is important. The more knowledge you have about how your body
responds to certain situations and stimuli, the better equipped you are for
dealing with them in a positive way.

Personal triggers

Right, so now we know a bit more about
anxiety, here are some of the best ways to overcome it:

We impose the stress on ourselves due
to fear of something that has not actually happened yet. We are projecting a
problem into the future. The real issue is that stress causes negative physical
and emotional effects on an individual.

Letting go of something when you think
it is a threat or a problem will actually help make your life better.

When we are able to identify what
causes our anxieties, it becomes easier to eliminate them. When you have a
clear understanding of the root cause or source for your anxiety, it will be
much simpler and less stressful to put in place an effective plan on how to
move forward.

Being an entrepreneur is hard. You
have to juggle so many things at once, and it can be overwhelming.

It’s easy to get distracted by urgent
matters when you’re trying to run a business, but if you don’t take the time
out of your day for important tasks, nothing will ever get done.

Make sure you block off time in your
diary throughout the week that are solely devoted to important tasks so
everything gets done on time and there isn’t any fire-fighting going on. If you
are putting out too many fires then your priorities are not straight. You might
be spending more time on low-income producing tasks.

You must regroup and time-block your
diary when possible so everything that should get done, will actually make its
way into a schedule.

Try to set up recurring times in your
diary throughout the day and week that you know will be solely devoted to
important matters.

You can also make a list of tasks and
tick them off one by one as you go.

It’s important to be realistic about
what can realistically get done in the time that you have blocked out.

Some people believe that they need to
create artificial moments in order to increase their mindfulness. They then
remove all distractions and isolate themselves. This is good for small moments
in time, but it doesn’t provide them with the tools to be mindful in the
real-life stressful moments they will inevitably experience.

Entrepreneurs suffering from anxiety
may find it difficult for them to practice mindfulness when they have so many
distractions around them that take up their attention spans.

Practice mindfulness in the present by
doing mindful activities such as gardening, cooking or drawing and
concentrating only on the task at hand. This will help to calm the mind and
reduce anxiety.

It’s important to try out different
strategies and see which one’s work for you in stressful situations, not just
in meditation.

It is difficult to conduct yourself at
your best when you’re feeling stressed. Finding what energizes and recharges
you can help with this.

Some suggestions may include eating a
healthy lunch, meditating, spending time outdoors and working out. Having room
for your personal needs can be difficult when you’re constantly on the go, but
it is crucial to give yourself some time alone daily.

As an entrepreneur, you are under more
pressure to perform and be productive than most. You’re constantly working on
tasks that seem urgent but often aren’t actually important. This can cause your
stress levels to rise, which can have a negative impact on your health.

A lot of entrepreneurs don’t take time
for themselves because they feel like they don’t have the time or resources to
do so. It may seem counterintuitive, but taking breaks from work will help you
become more productive in the long-run by reducing stress and improving productivity. 

Mindfulness meditation is one of the
easiest ways for entrepreneurs to reduce their anxiety levels while
simultaneously increasing productivity and brain function through short breaks
throughout the day. With just 10 minutes per day of mindfulness meditation
practice, you can lower stress levels significantly and increase focus at work
as well as overall happiness with life in general! Taking short, intentional
breaks from work can also improve brain function and rejuvenate your mind.

Eating a healthy lunch, not at your
desk, somewhere that is restful is also a good way to reduce anxiety. It’s
important that you’re not just eating but taking the time for something as
simple and restorative as a lunch break can help your body recover from stress
induced by work in addition to improving mood and energy levels.

Eating healthy, nutritious food is
also an important factor when it comes to reducing anxiety.

Many anxiety conditions stem from our
ability to focus too much on the future. We tend to focus on all that remains
to do rather than enjoying the present. Taking a long-term perspective on your
destination is important, but keep the stress at bay while you are in transit
by mentally staying in the moment. Though it may not feel like it, the more you
relax and enjoy every moment of your trip, even while rushing around during
busy moments, the easier the travel becomes for everyone.

So, when feeling anxious , take a
moment to focus on the task at hand and then go back to your long-term goal. If
you find yourself worrying about the future, try to take control of your
thoughts and think only about what you have right in front of you.

If you find yourself worrying about
the future, try to take control of your thoughts by thinking only about what is
happening now. This will lead you to feel calmer and more in control as it
takes focus off of worries that are not present at this moment.

Here are a few suggestions on how to
stay focused on the “now” moment:

– Focus on the present moment, not
what is happening in “the future”.

– Practice meditation or yoga to gain
more control over your thoughts. These practices help calm anxiety and can be
done anytime anywhere.

– Get rid of distractions like social
media that might cause you to think about things other than where you are now.

-Focus on one task at a time so that
it is completed with full attention, before moving onto another. This works for
both personal tasks like laundry and professional tasks such as reports or
other work projects

This will lead you to feel calmer and
more in control as it takes focus off of worries that are not present at this
moment.

Working without pause can be a huge
trap for entrepreneurs. They often feel like if they don’t work all the time
then their business will not succeed and everything is going to fall apart, but
that’s just crippling anxiety talking! By setting aside time every day or week
where you focus on what needs done in terms of priorities, it allows one to
make progress regardless of how busy life gets and how overwhelmed you may feel
at times when there are so many things an entrepreneur has yet to tackle.

Some ideas on how to slow down and
refresh:

-Take a break to go for a walk, or do
some mindful breathing exercises.

-Set aside time every day or week to
review priorities and tasks that need done in order of importance so you can
make progress on your goals despite being busy with other things.

-Schedule social events like dinner
parties at least once per month where the objective is not work but connecting
with friends. What we don’t always see are the relationships we have developed
from our business ventures which may be both meaningful and fulfilling.

And set clear tasks, even out of the
office;

-Prioritize your to do list and focus
on achievable tasks that can be completed before you check out in the evening
or over the weekend. Make sure each task has a specific deadline so it is clear
when you will have accomplished what needs done as well as get an estimate of
how long each one will take. This way, even if something doesn’t turn out quite
right, at least there was some progress made towards where we need to go next,
rather than just feeling overwhelmed with everything left undone.

-And indulge occasionally

If every day feels like another battle
with anxiety then all work and no play may not lead us to doing much more but
being exhausted from trying too hard. We are human after all which means
occasional indulgence is necessary to maintain balance and a healthy mindset.

Most people overlook this practice I
think that it is easy, but most people forget to do this. If your stress levels
are increasing, it is not only likely that you’re being reactive to the
stressful situation, but also experiencing anxiety. Stopping in the midst of
these stress building moments and taking 3 or more deep breathes, your anxiety
will be reduced and your focus on the issue will improve for you as well.

Oxygen is one the best natural calming
agents.

In order for this to work, it will
require you being able to stop and breathe in a very intentional way. Remember
that the effects of deep breathing are cumulative so try not to let yourself
get too caught up in stress or anxiety before taking some time out to take care
of your body by practicing this.

As you develop the habit of practicing
deep breathing, your stress will subside and anxiety will diminish.

In order to reduce or eliminate this
issue all together it is a good idea that when feeling overwhelmed, stop what
you are doing for two minutes and take at least three deep breaths in
succession. As long as we can overcome our own self-imposed barriers, we can
lead a more fulfilling life and be more productive in our entrepreneurship
journey.

Entrepreneurial anxiety can be
overwhelming, but one of the best way to confront it is to get everything out
of your head. Ignoring the situation will not make it go away. We cannot ignore
anxiety because it’s a biological response to stress, so taking the time and
energy to face it head on is better than ignoring or avoiding it.

Some ways that entrepreneurs can get
everything out of their heads are by:

-Make a list of things that are
bothering you and what is stressing you out. Writing down your thoughts and
feelings can feel daunting at first, but it is much easier to handle when they
are not all floating around in your head.

-Use a journal or other form of
expressive writing as often as possible to get everything out of our heads,
even if we don’t share these with anyone else

-Ask yourself if you are being
rational about the situations and what you can do to alleviate the tension.
Sometimes all we need is a change in perspective, so it may be worth taking
this step before committing to any drastic changes.

-If you have an anxiety partner (a
friend or family member), schedule regular calls to chat through things
together. This way neither one has to worry about dealing with everything alone
and both people will be able to help each other.

When you’re faced with difficult
circumstances, remember why you love what you do and find hope in your bigger
vision. If things don’t work out as planned, tie that frustration back to your
authentic purpose–and know that it still feels fulfilling. When we allow our
frustrations and anxieties to take over, failing to see the bigger picture of
what is happening, we get even more lost from the vision that we’re supposed to
achieve.

-You can’t do it all in one day.

-Find out what works for you.

-Learn how to meditate and be mindful
of your purpose.

-Remember why you love being an
entrepreneur!

-Find your passion, and keep it in
mind when you’re overwhelmed.

It can be difficult to find hope when
faced with difficulties. It’s important not let the frustration and anxiety
that come from these events take over you, but rather remember to tie it back
into your purpose for doing what you do in the first place. When we allow our
frustrations and anxieties to take over, failing to see the bigger picture of
what is happening, we get even more lost from this vision that will ultimately
bring us fulfilment.

Create a vision for yourself that is
so strong and so vivid that it will always be in the back of your head to
remind you why you are doing what you do. It might take more than one or two
thoughts to come up with this vision, but once created it can help sustain us
through any storm.

Another important thing is being
mindful of our purpose for starting an entrepreneurial journey.

Many entrepreneurs mistakenly believe
that they need to do everything themselves. This feeling of anxiety due to
being overwhelmed is common for most entrepreneurs.

If you’re running a startup or you are
feeling overwhelmed in your current business, find out what type of work can
only be done by you. Then divide the rest up so that your colleagues or
freelancers can do the rest. They are able to focus on their areas of
expertise, allowing you to do what you enjoy the most and are best at.

This will help eliminate the feeling
of being overwhelmed and let you get back to your entrepreneurial roots.

The ability to let go and delegate is
the most valuable skill an entrepreneur can learn.

To do this, make a list of you daily
tasks and figure out what you could delegate.

It can be as simple as delegating that
task to a freelancer, or maybe it needs some more time and thought before
deciding on a strategy for delegation.

Trust the process! Start off small,
with tasks that you are not too emotionally attached to, then build up to
delegating more challenging work.

If you have anxiety, then your
willingness to delegate will probably be low.

I hope these few simple tips have been
helpful and encouraged some people out there who are battling against their own
demons everyday, to keep going even when things seem hopeless because they know
that by doing so, they can create a future of happiness and success.

Thank you for reading!