Back to Reality: Mental Health Tips For Managing Stress as an Entrepreneur

September is sometimes referred to as “Stress-tember” due to the major changes that take place as summer ends and autumn takes its place. All of a sudden it’s the back-to-school season, demands of a regular work schedule again, packing lunches and early morning alarms, as well as a weather shift with colder temperatures. A lot of BC residents struggle with seasonal affective disorder due to cloudy, rainy days and little sunlight hours—pair that with the demands a lot of entrepreneurs juggle and it can lead to months of chronic stress.

BC Living has teamed up with three health and wellness professionals and influencers on how to better connect with yourself as you manage this busy fall season. 

Be it practicing a specific type of meditation, moving your body every day in small and intentional ways, or just using this seasonal shift as a way to reset ourselves—managing our stress is as much a key for success as the drive that fuels every entrepreneur. 

Practice Mindfulness-Based Stress Reduction

Suzanne Zilkowsky, founder of Vancouver Health Coach, has worked in the health industry for over twenty years and deeply understands the effects of chronic stress. 

“It impacts several bodily systems,” explains Zilkowsky, “worsening respiratory issues, elevating your heart rate and blood pressure, and increasing the risk of heart problems. Over time, chronic stress also weakens your immune system, making you more vulnerable to infections and slowing down your recovery.” 

Not a good thing while we also enter flu season…

One way to manage ongoing stress is through Mindfulness-Based Stress Reduction (MBSR), a meditation therapy designed for stress management. Even starting with just 10 minutes a day, entrepreneurs can use guided meditations to pay attention to their breath and their body, keeping in tune with themselves during more chaotic months.

In the big metropolitan areas like Vancouver and Victoria, Zilkowksy suggests finding activities in the city that help return yourself to a state of relaxation. There are a variety of ways you can do this: find a yoga class, visit a park, walk by the ocean or a river, or just find places of peace and quiet away from the demands of the digital world. 

“Whatever the practice may be, as everyone is different, I recommend making it a daily habit,” says Zilkowsky. “While many health trends come and go, incorporating stress-reduction techniques such as meditation, or Mindfulness-Based Stress Reduction (MBSR) consistently can effectively reduce stress, improve mood, and enhance overall mental and emotional well-being.”

 

Make Movement A Daily Practice

Abby Verigin, a yoga therapist from the Kootenays, specializes in managing stress and anxiety, offering 1-on-1 yoga therapy and virtual classes through her online yoga studio. “The first thing I get a client to do when they are in a stressed state is to breathe,” says Verigin.

When it comes to noticing stress, the first place to look is the body: how we move, sit, and stand. “My first indicator that a client is overly stressed is noticing a tense body language,” Verigin explains. This can show up in a variety of ways: clenched jaws or fists; breathing or talking fast; restless behaviour such as rocking, tapping, picking, itching, playing with hair; hunched shoulders or crossed arms; no eye contact; and the inability to sit still. 

“My biggest piece of advice for entrepreneurs to manage stress and maintain their mental health as autumn approaches is to make non-negotiable time for their self care every single day,” says Verigin. “Before we serve others, we must first take care of our own dimensions of wellness, be it physical, mental, spiritual, or social.”

This can be as simple as carving out time to walk outdoors, journal, meditate, work out, go for a swim, practice yoga, or even just dance around the house. The important part is to move your body on a daily basis and check in with yourself—this will prevent burnout once things start to get really busy in the coming months.

“It is extremely important to continue this on the days where stress takes over and we think we don’t have time,” Verigin says. “We must make time for ourselves. Movement is key for a balanced state of mental health— it does not have to be intense but it does need to be intentional.” 

Cristina Delmaestro knows what it’s like to balance the many hats of a busy, entrepreneurial lifestyle. As a health, wellness, and lifestyle content creator in Vancouver, she likes to view September as a time to reset, managing her stress by leaning back into her routines. 

Another great habit to maintain mental wellness for Delmaestro is journaling. “It’s a simple but powerful way to manage stress and anxiety, whether I do it in the morning or before bed,” she says. “Even just five minutes of writing can help bring me back to the present moment.”

Sometimes, entrepreneurs feel like they should always be working, especially since they’re the driving force behind their success. But Delmaestro knows that the constant push without rest can easily lead to burnout. 

She says, “I’ve found that taking intentional breaks actually boosts my motivation and productivity, helping me return to work with a clearer mind and more energy. So, don’t view downtime as a setback—it’s a tool to reset your mind.”

That’s why booking time for yourself should be a big part of your autumn plans. 

Another great way to manage a busy September is leaning on fellow entrepreneurs! Community is key when navigating difficult times, especially in fast-paced areas that make it hard for individuals to slow down in the big city. To combat this, Delmaestro suggests organizing a yoga or Pilates class followed by a coffee date as a way to destress and connect with a fellow entrepreneur. 

“Chances are, they’re feeling the same pressures,” admits Delmaestro, “and sharing those experiences can be a great way to vent, find support, and remind yourself that prioritizing mental health isn’t just important—it’s essential for long-term success.”