Let's face it: being an entrepreneur is like riding a rollercoaster with your eyes closed. You never know when the next twist, turn, or stomach-dropping fall is coming. It's exciting, sure, but it can also be a major source of anxiety. If you've ever found yourself lying awake at night, mind racing with worst-case scenarios, or felt your heart pounding before a big meeting, you're not alone. Anxiety is a common companion on the entrepreneurial journey, but it doesn't have to be in the driver's seat. Let's explore some practical strategies to manage anxiety and enjoy the ride a little more.

1- Recognize the Signs

First things first: you need to know your enemy. Anxiety can manifest in many ways, and recognizing it is the first step to managing it. Common signs include:

• Racing thoughts or constant worry
• Difficulty concentrating
• Restlessness or feeling on edge
• Physical symptoms like rapid heartbeat, sweating, or stomach issues
• Trouble sleeping
• Irritability

Take a moment to reflect on how anxiety shows up for you. Keeping a simple journal can help you spot patterns and triggers.

2 - Embrace the Power of Deep Breathing

When anxiety kicks in, your breathing often becomes shallow and rapid. Counter this with deep, controlled breathing:

• Find a quiet spot and sit comfortably.
• Inhale slowly through your nose for a count of 4.
• Hold your breath for a count of 4.
• Exhale slowly through your mouth for a count of 4.
• Repeat this cycle 5-10 times.

This technique, known as box breathing, can help calm your nervous system and reduce anxiety in just a few minutes.

3 - Challenge Your Thoughts

Anxiety often stems from irrational thoughts or worst-case scenarios. Try this thought-challenging exercise:

• Identify the anxious thought (e.g., "My business is going to fail").
• Ask yourself: What evidence supports this thought? What evidence contradicts it?
• Consider alternative explanations or outcomes.
• Develop a more balanced thought (e.g., "Running a business is challenging, but I've overcome obstacles before and can learn from setbacks").

Remember, your thoughts are not facts. Challenging them can help you gain perspective.

4 - Create a 'Worry Window'

Instead of letting anxiety interrupt you throughout the day, schedule a specific time to worry:

• Set aside 15-20 minutes each day as your 'worry window'.
• During this time, write down all your worries and concerns.
• For each worry, jot down one small action you can take to address it.
• Outside of this window, when anxious thoughts pop up, remind yourself that you'll deal with them during your next worry window.

This technique helps contain anxiety and turns unproductive worry into problem-solving.

5 - Practice Mindfulness

Mindfulness is about staying present in the moment, rather than getting caught up in anxious thoughts about the future. Try this simple mindfulness exercise:

• Focus your attention on your surroundings.
• Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

This grounding technique can help bring you back to the present moment when anxiety tries to pull you into the future.

6 - Prioritize Self-Care

When you're running a business, it's easy to put yourself last. But neglecting self-care can fuel anxiety. Make time for:

• Regular exercise (even a 10-minute walk can help)
• Healthy, balanced meals
• Adequate sleep (aim for 7-9 hours)
• Hobbies and activities you enjoy outside of work

Remember, taking care of yourself isn't selfish – it's necessary for your business to thrive.

7 - Build Your Support Network

Entrepreneurship can be lonely, and isolation can amplify anxiety. Build connections with:

• Fellow entrepreneurs who understand your journey
• A mentor who can offer guidance and perspective
• Friends and family who can provide emotional support
• A therapist or counselor for professional support

Don't be afraid to reach out and share your struggles. You might be surprised how many others can relate.

8 - Implement a 'Brain Dump' Routine

Sometimes anxiety comes from having too much swirling around in your head. Try this:

• Keep a notebook or use a notes app on your phone.
• At the end of each workday, write down everything on your mind – tasks, ideas, worries, everything.
• For each item, decide if it needs action. If so, add it to your to-do list. If not, let it go.
• Close your notebook or app, symbolically setting aside work thoughts for the day.

This routine can help clear your mind and create a boundary between work and personal time.

9 - Celebrate Small Wins

Anxiety often makes us focus on what could go wrong, overlooking what's going right. Counter this by:

• Keeping a 'wins' journal. Write down one thing that went well each day, no matter how small.
• Sharing your successes with your support network.
• Taking a moment to feel proud of your accomplishments before moving on to the next task.
• Recognizing your progress can boost confidence and reduce anxiety.
  

10 - Consider Professional Help

If anxiety is significantly impacting your life and business, don't hesitate to seek professional help. A therapist can provide personalized strategies and support. Remember, seeking help is a sign of strength, not weakness.

Remember, some level of anxiety is normal and can even be helpful in small doses – it keeps us alert and motivates us to solve problems. The goal isn't to eliminate anxiety completely, but to manage it so that it doesn't control you or your business decisions.

Riding the entrepreneurial rollercoaster doesn't have to be a white-knuckle experience. By implementing these strategies, you can learn to manage your anxiety, enjoy the thrilling parts of the ride, and build resilience for the inevitable ups and downs.

So take a deep breath, strap in, and remember – you've got this. The view from the top is worth it!

Watch this video for some more helpful tips on managing anxiety in business.