A 2024 survey conducted by Founder Reports found that 87.7% of entrepreneurs experience at least one mental health challenge. Anxiety, high stress, financial worries, burnout, and impostor syndrome were the most common, with each impacting more than 30% of the survey participants.

These findings highlight the unique pressures of the entrepreneurial startup journey and these challenges mixed with societal expectations and a constant ‘on’ hustle culture – can all leave founders physically drained, emotionally exhausted, and spiritually disconnected. Such intense demands not only affect a founder’s mental health and wellness, but can also impact business performance, including decision-making, creativity, and overall strategic focus.

As a Psychotherapist and business owner, I’ve seen how imbalance creeps in when we focus solely on productivity while neglecting the human being at the centre of it all.

As individuals, we can easily become imbalanced physically, emotionally or spiritually – however, the good news is, by paying attention to the whole self, founders can build not only more sustainable businesses, but also healthier, more fulfilling lives.

Launching my private practice just two weeks before COVID hit, I learned quickly what many startup founders already know; running a business tests you in ways you never expect. Like many entrepreneurs, I faced uncertainty, financial worries, and long hours of adapting to new circumstances. What kept me grounded was remembering that a business is only as resilient as the person leading it.

For entrepreneurs, ignoring mental health is not just a personal risk – it’s a business risk. Burnout can cloud decision-making, harm relationships with clients or investors, and ultimately stall growth. But, when entrepreneurs take steps to look after their mind, body, and spirit, they often find themselves more creative, more focused, and more adaptable to challenges. So firstly, it’s important to shift our mindset from balance and selfcare being a luxury, to it being essential for building our businesses.

This is why, as part of World Mental Health Day, I'd like to share some simple steps you can take to restore and rebalance the mind, body and spirit…

Mind: create mental space: Set boundaries around work hours. It’s tempting to work late into the night, but over time, lack of rest impairs focus and creativity. Practice mind-dumping or reflective journaling – just five minutes of writing down thoughts at the start or end of the day can help you process challenges and reduce mental clutter. Seek professional support – therapy isn’t only for crises – it’s a supportive tool for entrepreneurs to explore stress, self-doubt, and identity in a safe space.

Body: care for your physical foundation: we’ve all heard the saying ‘movement is medicine’ – but it’s so true, regular stretching, short walks, or even standing desks and meetings can release tension and boost energy. Listen to your body – entrepreneurs often push through fatigue, but noticing early signs of exhaustion can prevent longer-term burnout. Prepare – drink enough throughout the day and eat with intention – simple, balanced meals and healthy snacks can have a huge impact on sustaining energy through long working days.

Spirit: connect to what grounds you and/or lights you up: find meaning in your work. Ask yourself: Why am I doing this? Who am I serving? Reconnecting to your purpose can carry you through tough moments. Give back where you can and share the love – voluntary work, community outreach, pro bono work or gifting work/products… Practice mindfulness or prayer – just a few minutes a day of meditation, breathing exercises, or spiritual practice helps restore inner calm.

Running your own business can be empowering – you set your hours, choose your clients, and create work that aligns with your values, but, with that freedom comes responsibility. I’ve learned through my own practice that being your own boss means wearing many hats: therapist, practitioner, accountant, marketer, administrator… with being a solo mum like many founders, I had to face the reality that passion alone doesn’t run a business – but, structure, boundaries, and balance do.

At times, I’ve made mistakes, I’ve been “too nice” with clients, or focused so much on the work that I neglected the business side of things, or sat all day at my desk without stopping for a stretch or a drink or even a toilet break! But, each setback was also a chance to realign. That’s a message I share with entrepreneurs: imbalance is inevitable, but it doesn’t have to define you. What matters is recognising it early and taking steps to restore.

Entrepreneurs often pride themselves on resilience, but for me resilience isn’t about never getting it wrong or breaking – it’s about knowing how to put yourself back together. This World Mental Health Day, I encourage all founders to view mental health and wellness not as an afterthought, but as the foundation of this exciting business building venture.

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