Small Business Research and Enterprise

By Debbie Burns, business account manager at Able Futures

Running a small or medium-sized enterprise (SME) can be incredibly rewarding, but it also comes with a unique set of pressures. From managing cash flow and navigating regulations to supporting staff and maintaining client relationships, the responsibilities can feel endless. During International Stress Awareness Week, it’s important to recognise that stress is not a sign of weakness—it’s a natural response to the demands of leadership.

As a business owner, your wellbeing is vital not only for your own health but for the health of your business. Here are some practical methods to help you manage stress more effectively – starting today.

Understand your stress triggers

The first step in managing stress is identifying what’s causing it. For SME owners, common triggers include:

• Financial uncertainty 
• Staffing issues and recruitment challenges 
• Long working hours and blurred work-life boundaries 
• Isolation
• Pressure to constantly grow or innovate 

Once you’ve identified your triggers, the next step is to categorise them into two groups:

• Controllable triggers: These are stressors you can act on, such as delegating tasks, improving time management, or setting clearer boundaries with clients.
• Uncontrollable triggers: These include external factors like market fluctuations, regulatory changes, or unexpected emergencies.

For controllable triggers, create a simple action plan. For example:

• If staff management is a stressor, consider outsourcing HR tasks or investing in leadership training.
• If time pressure is a trigger, block out non-negotiable time in your calendar for focused work and rest.

For uncontrollable triggers, the goal is to build resilience and shift your mindset. This is where techniques like the Stress Container or mindfulness practices can help you manage emotional responses without becoming overwhelmed.

By understanding your triggers and taking targeted action, you move from reactive stress to proactive wellbeing.

Set boundaries and protect your time

When you run a business, it’s easy to feel like you need to be “always on.” But constant availability leads to burnout. Try:

• Setting clear working hours—and sticking to them! 
• Changing notifications so that only certain contacts can get through to you outside of work, so you do not feel bombarded when away from the business 
• Blocking out time in your calendar for focused work, breaks, and rest 
• Delegating tasks where possible, even if it’s just a few hours of admin support per week 

Remember: boundaries aren’t barriers. They’re tools for sustainability.

Prioritise physical and mental health

Your business can’t thrive if you’re running on empty. Make your health a non-negotiable part of your routine:

• Move daily. Factor in short regular 10-minute walks that feel doable and can reduce cortisol levels 
• Use your lunch break to step away from work and refresh yourself 
• Find a nighttime routine that works for you and helps you wind down properly to have a restorative sleep 
• Practice mindfulness—apps like Headspace or Calm can help 
• Talk to someone—whether it’s a coach, therapist, or peer 

Small, consistent habits are more effective than occasional big changes.

Build a support network

Running a business can feel isolating, especially if you’re a sole trader or small business owner. But you don’t have to do it alone.

• Join local business networks or online communities to connect with other SME owners
• Speak with a mentor or business coach
• Encourage open conversations about mental health with your team 
• Maintain a social life outside of work. Sometimes when you don’t step away from running a business it can feel like there is nothing outside of it, but regularly seeing friends and family helps gain perspective and support

Support doesn’t always have to be formal—sometimes just knowing someone else understands can make all the difference.

Know when to ask for help

Stress becomes harmful when it’s constant and unmanaged. If you’re feeling overwhelmed, exhausted, or unable to cope, it’s time to reach out.

Able Futures is a no cost confidential mental health support service. We provide practical wellbeing strategies for both individuals and employers—including SME business owners like you.

Whether you’re looking for:

• One-to-one support to manage your own stress 
• Advice on supporting your team’s mental health 
• Tools to build a more resilient workplace 

Able Futures is here to help—at no cost to you or your business.

Running a business is tough—but you don’t have to do it alone. This International Stress Awareness Week, take a moment to prioritise your own wellbeing, because when you’re supported, your business is stronger too.

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*We strive to do our best when supporting small business and their growth. Our business databases can give you information and data that can help you with advertising, market research, company information, and industry factsheets. If you have already taken the plunge, we would love for you to join us at a seminar, our workshops cover digital marketing, business model canvas and planning, demystifying taxes and intellectual property to name a few. Visit our events page or website for more information.