Being resilient doesn’t mean you have to be mentally ‘tough’ all the time. It doesn’t mean pushing through exhaustion or ignoring the mental and physical warning signs of stress. Resilient founders recognise when to pause, when to connect, and when to seek guidance and support. World Mental Health Day is a great reminder that entrepreneurial success and self-care aren’t opposing goals. They’re both essential to building a sustainable business.

The unpredictable nature of starting and scaling a business means there will be times when opportunities and cash come flooding in, and times when it all dries up. Investing in your mental health will enable you to ride that wave of uncertainty.

Negative self talk is counterproductive

Entrepreneurship has a way of following you home. Your mind doesn’t switch off just because your laptop does.

I know what it’s like to lie awake at night, with ideas and new connections sailing round your head. Over time, I’ve learned that fighting those thoughts creates more stress. Instead of trying to stop the internal noise, I try to meet my racing thoughts with gratitude. After all, our creativity is what sets entrepreneurs apart.

Giving yourself permission to rest can be really challenging for business owners at all stages. So, think about what you might say to a friend or colleague who was running on fumes, and then take your own advice.

Speaking kindly to yourself when things don’t go your way is also difficult, and takes some practice. For example, if you pitch to a potential investor and get knocked back, it’s tempting to focus on all the things you could have done differently, or the points you failed to land. Try to reflect on what did go well. Getting yourself in that room, in front of that individual or that panel, is an achievement in itself. Valuable feedback from people who understand how to grow a business is a great result. Every ‘no’ gives you something useful to take into the next meeting, so while you might not walk away with the money, these conversations are worth their weight in gold.

Top tip from Sam: seeking funding can be mentally draining. If you are struggling to pick yourself up after a setback and every ‘no’ threatens to capsize your business, lean into your network to find a business coach or mentor. Look for communities that bring together founders, investors and advisors looking to support the next generation of entrepreneurs.

Find your tribe

Community is everything. We each have to take responsibility for our mental wellbeing, but surrounding yourself with good people can give you an enormous advantage. Find your tribe, whether that’s through a coworking space, attending industry awards or smaller networking events - and don't avoid events just because your competitors will be there.

Try to reframe competitors to your business as worthy rivals, not enemies - you can push each other to greater things. Competition can turn into collaboration, and when we create a stronger entrepreneurial ecosystem we all win.

Supporting other small businesses along their journey can also be hugely rewarding and great for your mental wellbeing, as well as giving your brand great exposure and establishing new connections that may be advantageous in the future.

Look for opportunities to give back to the communities that have supported you so far. If you have time for people, they’ll have time for you.

For more startup news, check out the other articles on the website, and subscribe to the magazine for free. Listen to The Cereal Entrepreneur podcast for more interviews with entrepreneurs and big-hitters in the startup ecosystem.