Burnout and self-employment: Recognising the signs and taking action

Self-employment offers flexibility, autonomy, and the satisfaction of building something of your own. However, it also brings a unique set of challenges, and one of the most serious of these challenges is burnout. Unlike employees who may be able to delegate tasks or take time off through structured holidays, self-employed individuals often find themselves juggling multiple roles with no break in sight. The demands of running a business can quickly become overwhelming, leading to exhaustion, stress, and ultimately, burnout.

Burnout isn’t just about feeling tired after a long day’s work; it’s a state of chronic physical and emotional exhaustion that can severely impact both your wellbeing and your business’s success. Recognising the signs of burnout early is crucial so that you can take action before it reaches a breaking point. In this article, we’ll explore what burnout looks like in self-employment, how to recognise the early signs, and what practical steps you can take to recover and protect your mental health.

What is burnout?

Burnout is defined as a state of chronic physical and emotional exhaustion, typically caused by prolonged stress and overwork. For self-employed individuals, burnout can arise from various sources, including the pressure of managing every aspect of a business, the uncertainty of income, and the lack of boundaries between work and personal life.

While it’s normal to feel tired after a busy period of work, burnout is more than just temporary fatigue—it’s a persistent feeling of being drained, disconnected, and unable to cope. If left unchecked, burnout can lead to a decline in both your mental and physical health, and in extreme cases, it can result in severe emotional breakdowns or the collapse of your business.

Recognising the signs of burnout

As a self-employed person, it’s easy to push yourself to work harder and longer, especially when there’s no one else to take on the responsibility. However, ignoring your physical and emotional wellbeing can result in burnout. Here are some common signs to watch out for:

1. Constant exhaustion

Feeling physically and emotionally drained, even after a full night’s sleep, is a key indicator of burnout. If you find yourself waking up tired and struggling to stay awake during the day, this could be a sign that your body is overworked and in need of rest.

2. Reduced performance

If you're finding it harder to concentrate, meet deadlines, or deliver quality work, it may be due to burnout. When you’re exhausted or overwhelmed, it becomes more difficult to focus, which can affect the productivity and quality of your business.

3. Lack of motivation

A loss of enthusiasm or a sense of being “stuck” is another sign of burnout. When you feel disconnected from your work and struggle to find purpose in what you do, this emotional detachment can be an early indicator that burnout is taking hold.

4. Increased irritability

Prolonged stress can make you more irritable, impatient, or even angry. If you find yourself snapping at clients, customers, or loved ones, this could be a sign that your emotional reserves are running low.

5. Physical symptoms

Burnout can manifest in physical ways as well. You may experience headaches, frequent illness, stomach problems, or sleep disturbances. These are all signs that your body is under too much stress and needs to recover.

6. Sense of isolation

Self-employed individuals often experience loneliness due to the lack of regular social interactions at work. If this isolation leads to feelings of emotional detachment or withdrawal, it may be contributing to burnout.

7. Neglecting self-care

When you're overworked, it’s easy to neglect your health, skipping meals, or not making time for exercise or relaxation. If you're letting self-care slip, it could be a sign of burnout creeping in.

How to take action: Preventing and recovering from burnout

Burnout isn’t something that happens overnight—it’s a gradual process. Fortunately, there are steps you can take to prevent it or recover if you’re already feeling its effects. Here’s how:

1. Set boundaries

One of the biggest challenges of self-employment is maintaining a healthy work-life balance. Without set boundaries, it can be tempting to work late into the night or on weekends, especially when you're passionate about your business. However, this lack of boundaries can quickly lead to burnout.

• Set clear work hours: make a commitment to stop working at a certain time each day, and stick to it. It’s essential to give yourself time to unwind and recharge.
   
• Take regular breaks: step away from your work throughout the day, even if it's just for a few minutes. Taking breaks can help refresh your mind and improve productivity.

2. Delegate and outsource tasks

As a self-employed person, you may feel like you need to do everything yourself. However, this is a recipe for burnout. Consider outsourcing tasks, such as accounting, marketing, or administrative work, to reduce your workload and free up time for more important activities.

• Outsource when possible: look for opportunities to delegate tasks that aren’t essential for you to do. Whether it's hiring a virtual assistant or a specialist, free up time can help reduce stress and prevent burnout.

3. Prioritise self-care

Self-care is essential for maintaining both mental and physical health, but it’s easy to neglect when you’re overwhelmed with work. Make self-care a priority by setting aside time each day to focus on activities that recharge you.

• Exercise regularly: physical activity can boost your mood and energy levels, helping you to cope with stress.
   
• Eat well and get enough sleep: a healthy diet and adequate sleep are critical for your overall wellbeing. If you're neglecting these aspects, burnout is more likely to occur.
   
• Practice mindfulness or relaxation techniques: taking time to meditate, practice yoga, or do breathing exercises can help lower stress levels and improve mental clarity.

4. Seek support and connection

Self-employment can be a lonely journey, but isolation can contribute to burnout. It's important to reach out and build a support network.

• Join a professional community: networking with others in your industry can provide you with support, encouragement, and a sense of belonging.
   
• Talk to a mentor or business coach: a mentor can offer guidance and help you gain perspective when you're feeling overwhelmed.
   
• Consider professional mental health support: if you feel that burnout is affecting your mental health, talking to a therapist or counsellor can provide valuable coping strategies.

5. Revaluate your goals and workload

Sometimes, burnout happens when we take on too much or have unrealistic expectations of ourselves. Take a step back and revaluate your goals, workload, and priorities. Are there areas of your business that could be streamlined or delegated? Are you working in alignment with your values?

• Set achievable goals: break your larger goals into smaller, manageable tasks and focus on accomplishing one thing at a time.
   
• Learn to say no: be mindful of the projects and clients you take on. Saying yes to everything can lead to overload and burnout.

It’s time to reset

Burnout is a serious risk for self-employed individuals, but it doesn’t have to be inevitable. By recognising the signs early and taking proactive steps to manage your workload, set boundaries, and prioritise self-care, you can prevent burnout and maintain a healthy work-life balance. Remember, your mental and physical health should always come first, and taking care of yourself is essential to the long-term success of your business.

At Able Futures, we understand the unique mental health challenges faced by self-employed individuals. Our no-cost, confidential support service provides expert mental health coaching to help you manage stress, avoid burnout, and maintain a healthy mindset while running your business. If you're feeling overwhelmed or burnt out, don’t hesitate to reach out to us for support.