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Self-Care Is Good for Business: Stress Management Tips for Women Entrepreneurs in Africa


In the previous post, we looked at how planning and goal-setting can help alleviate stress for women entrepreneurs. But for true stress management, such methods must be teamed with physical self-care. Today, I’ll share several tips for female entrepreneurs who want to take better care of their minds and bodies during stressful times.

Breathe: Whenever you find yourself feeling stressed, concentrate on calming your breathing. Stress management and life coach Pamina Mullins writes on her blog, “The simple act of slowing your breathing automatically shifts your attention away from whatever triggered the stress response and sends a cascade of calming chemicals throughout your body.” Too many of us breathe very shallowly when stressed, yet what our body truly needs in order to stay calm is deep breathing, which delivers much needed oxygen. Become used to noticing your breathing throughout your day, and when you recognize that your breaths are shallow, stop what you’re doing and deepen your breathing. This will help to release pressure and renew your energy as you continue with your day.

Exercise Regularly: According to the third annual Profmed Stress Index, South African professionals are more stressed than ever by their work. Exercise is cited in the study, however, as the most common strategy for dealing with stress. Graham Anderson, CEO and principal officer of Profmed, writes at Entrepreneur, “Exercise not only improves your physical wellbeing, but also your mental health. Studies have shown it releases feel-good chemicals called endorphins, increases levels of focus, and improves your sleep, all of which gives you a greater sense of control over your life.” What’s more, a new study in the Journal of Applied Psychology suggests that exercise not only helps you feel better, but also prevents a bad day from affecting your home life. For more information, take a look at this piece by Nina Zipkin at Entrepreneur.

You Are What You Eat: It might seem like grabbing another coffee or sweet snack will alleviate your stress, but the opposite is often true. Bridget Edwards, author of Stress Gone! How to Identify and Reduce Stress Easily, writes in an article at Lionesses of Africa, “Avoid all stimulants such as caffeine, energy drinks, sodas, sugar, and alcohol, which can exacerbate stress by putting more strain and pressure on your body’s health and well-being.” Edwards wisely adds that if you aren’t eating well or getting enough sleep, and are feeling exhausted and overwhelmed, you should seek professional help.

Take Time Out: It is tempting to think, as an entrepreneur, that you need to work every minute of every day. But while it is certainly important to work hard, you don’t want to risk burning out. “There is a lot of research that says we have a limited pool of cognitive resources,” says Allison Gabriel in this article at Entrepreneur by Joe Robinson. Gabriel, an assistant professor of management who studies job demands and employee motivation, adds, "When you are constantly draining your resources, you are not being as productive as you can be. If you get depleted, we see performance decline. You're able to persist less and have trouble solving tasks.” Taking small breaks during the workday, including a proper lunch break, and making sure that you relax at the end of the day can prove deeply beneficial for entrepreneurs. Ensure that you plan for breaks, too — they are important parts of your day.

If you follow these tips for care of your body and mind, you’re likely to go from strength to strength. After all, when you are healthy, you give your business a chance to be healthy, too.

--Chimuka Moore
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