Mental wellness for entrepreneurs: Overcoming burnout and building resiliency

Running a business is demanding. Female entrepreneurs juggle multiple responsibilities, scaling their companies, managing teams, and handling family obligations, all while striving for success. Long hours, the passion, the pressure, and the incredible sense of achievement all come with it. But this drive often has a cost. Burnout, chronic fatigue, and a lingering sense of guilt when trying to rest are far too common. I get it. I’ve been there too.

The good news is that making time to prioritise your mental health is also an investment in your business. Supporting your wellbeing helps you lead with clarity, manage stress, and show up with energy that lasts.

In this article, I’m sharing my favourite evidence-based strategies to help you recharge, reduce overwhelm, and feel more in control of your day.

 

Understanding burnout and entrepreneurial fatigue

Business burnout is more than exhaustion. It’s a state of emotional, physical, and mental distress due to the following factors:

• Chronic fatigue
• Difficulty concentrating (hello brain fog!)
• Increased irritability
• Lack of motivation
• Poor sleep quality
• Feeling detached from work and personal life

Can you relate? If yes, you’re in the right place.

 

My favorite evidence-based strategies to reclaim your energy

1. Set a positive tone for your morning

Your morning sets the tone for the day. I have a sticky note on my desk that says, “choose your first thought”. This note reminds me that I can CHOOSE how I start the day.

By being intentional with my habits, I have the option to avoid a reactive, stress-filled start.

This is how I set a positive tone for my mornings:

• Delay caffeine for 60 minutes: Drinking coffee immediately after waking suppresses natural cortisol production, making you more and more dependent on caffeine. Instead, allow your body’s cortisol levels to rise naturally before having your first cup. I start every morning with 24oz of water and add electrolytes, L-glutamine for gut health, and marine collagen for glowing skin. Then, I enjoy a big cup of coffee
• 30-minute phone-free mornings: Checking emails or social media as soon as you wake up can trigger stress and set a reactive tone for the rest of your day. Skip the urge to scroll and begin your morning with a grounding routine. Try deep breathing, listening to positive affirmations, or journalling. I love using my Make Your Mark journal to set a calm and intentional tone for the day ahead. The Ideal Day exercise helps me reconnect with my goals and the way I want to feel as I move through my day.
• Expose yourself to natural light as soon as possible: Morning sunlight helps regulate circadian rhythms, improving sleep quality, fatigue, and mood. Once you’re done with your morning routine, put on your favourite podcast and head outside for a walk.(Try this: habit stack it with a 30-minute phone-free morning. Start listening to your favourite podcast, then put your phone in your pocket so you aren’t tempted to check texts or email.)

 

2. Pay attention to your midday energy

Do you ever push through the day without breaks? Overworking may lead to afternoon crashes, irritability, and brain fog.

That’s why it’s best to maintain steady energy levels through the following habits:

• Schedule a midday check:  Instead of planning at the end of the day when you’re exhausted, schedule a midday check-in. Use this time to assess priorities and outline tasks for the next day while you still have mental clarity.  I have a 15-minute window blocked in my calendar every day at 2 pm to review my to-do list for the following day.
• Eat balanced meals: Balanced meals contain protein, healthy fats, and fibre. These meals help stabilise blood sugar levels and give your brain fuel to stay sharp. You wouldn’t expect your car to drive without fuel, right? Silly metaphor, but it’s true.
• Take a movement break: Research shows that short bursts of movement, I like to call “exercise snacks”, help improve blood sugar regulation better than a 30-minute walk! Every 45 minutes, I get up from my desk and do 10 body weight squats. Short bursts of activity like this help the body absorb glucose (sugar) more efficiently.

3. Redefine your meaning of rest

In my work, I’ve found that every female entrepreneur who comes to my clinic struggles with guilt for resting or taking time away from work. Mothers are even more affected by this.

But here’s what we know: Science shows that prioritising rest and recovery helps enhance productivity, creativity, and decision-making.

Therefore, incorporate the following habits in your daily work:

• Reframe rest as an investment: Rested entrepreneurs make better decisions, period. They also solve problems more creatively and maintain higher levels of motivation.
• Schedule micro-breaks throughout the day: Short pauses (five to ten minutes) between tasks can improve cognitive function and prevent burnout.
• Implement a work-day-is-done ritual: At the end of the workday, close your laptop, set an intention for the next day, and engage in a relaxing activity to transition from work to personal time. Some ways that help me shift to my me time after work include:
  • Lighting my favourite candle
  • Listening to a quick meditation
  • Taking a shower to “wash” any negative energy away

 

4. Prioritise your sleep

Poor sleep often leads to difficulty concentrating, mood swings, and decreased productivity. So, prioritise your bedtime with these evidence-based practices:

• Consistent sleep schedule: Going to bed and waking up at the same time daily regulates your circadian rhythm. There’s no one-size-fits-all approach; whichever schedule works for you, that’s what you should follow.
• Dim lights one to two hours before bed: Blue light from screens may make it harder to fall asleep. Turn on your phone’s setting that automatically dims the screen light at a specified time. Mine is set to change at the time of sunset.
• Limit alcohol and late-night heavy meals: Both can disrupt sleep quality and prevent deep sleep.
• Use the CBT-i method: Cognitive Behavioral Therapy for Insomnia (CBT-i) is an evidence-based approach that improves sleep by restructuring thoughts and behaviors around sleep. The app is free!

 

5. Reduce decision fatigue and stay focused throughout the day

You make hundreds of decisions daily, and I understand how exhausting this is. For this reason, try these strategies:

• Automate and delegate low-priority tasks: Free up your workload by outsourcing or automating repetitive tasks through automation tools.
• Set clear priorities each morning: Identify one to three high-impact tasks and focus on completing them first. If you don’t get to anything else, you’ve got the most important action items done.
• Create a default wardrobe and meal plan: This strategy helps reduce unnecessary decisions. Also, it frees up mental energy for creative and strategic thinking.

 

Take action: Build small habits that lead to real change

There’s no need to do everything at once. Start small by choosing one healthy morning habit to try this week, such as delaying your first coffee or avoiding your phone after waking up. Schedule a midday planning session instead of leaving it until you are feeling tired or distracted.

Try to reframe rest as a tool that supports performance and clarity, rather than something to feel guilty about.

When you prioritise your mental wellness, you show up as a stronger and more focused leader; grounded, resilient, and able to lead with gratitude.

 

Lauren Prasek is an integrative psychiatry expert, women’s wellness educator, and board-certified nurse practitioner. She runs a women’s clinic, SoCal Wellness Med Group, in San Diego, California, helping high-achieving women with busy, ambitious minds find clarity and wellness through precision medicine, nutrition, and lifestyle practices. Passionate about mental health, productivity, and holistic well-being, she empowers women to optimise their routines and make informed choices for a balanced life. Connect with her on Instagram at @L.C.np or visit www.SoCalWellnessmedgroup.com