The mental health in entrepreneurship

Starting a business is an emotional rollercoaster, from the joy of seeing an idea come to life to the thrill of overcoming unexpected challenges. However, behind the apparent freedom and autonomy that many associate with this path, lies a less visible but equally significant reality: the impact of entrepreneurship on mental health.

Financial uncertainty, the burden of responsibilities, and the constant need to make critical decisions can turn entrepreneurship into an exhausting experience, both physically and emotionally. In fact, recent studies have revealed that people who decide to found a startup are significantly more likely to experience high levels of stress, anxiety, and even depression compared to those who follow more conventional career paths. According to the report "Are Entrepreneurs Touched with Fire?" by the University of California, Berkeley, approximately 72% of entrepreneurs report experiencing mental health problems, whether in the form of burnout, anxiety, or depressive episodes.

Despite these alarming figures, addressing mental health in the entrepreneurial world remains a taboo subject. Many founders feel the pressure to project an image of unwavering success and resilience, which often prevents them from acknowledging or seeking help when their emotional well-being is at risk. This hustle culture, marked by a constant and frantic dedication to work, combined with excessive self-imposed expectations, reinforces the idea that success can only be achieved through personal sacrifice, leading to severe health consequences.

In this context, it is crucial to break the silence and treat mental health as an integral part of business success. Taking care of one's mind is not only an act of self-care but also a necessary strategy to ensure the long-term sustainability of the business. After all, an individual with good mental health is better equipped to make sound decisions, adapt to changes, and manage stress effectively.

Common Mental Health Challenges in Entrepreneurship

The entrepreneurial journey is captivating, but it is also filled with obstacles that can test one's emotional and mental stability. These challenges are not always visible from the outside, yet they profoundly affect how founders manage their daily lives. Below, we explore some of the main factors impacting the mental health of those who decide to start and run their own businesses:

• Constant stress from financial uncertainty. Unlike those with a stable salary, entrepreneurs often face constant uncertainty regarding their income. Particularly in the early stages, the lack of predictability in earnings creates a heavy burden of tension. Concerns about paying monthly bills, covering employee salaries, or simply staying afloat can become overwhelming. This financial insecurity is one of the main factors that increases anxiety, causes insomnia, and leads to a constant feeling of being "on the brink of failure."
• Overload of roles and responsibilities. Entrepreneurs, especially in the early phases of their businesses, often take on multiple roles. In addition to being the founders and visionaries of the project, they might also manage finances, marketing, sales, customer service, and even operational tasks. The need to "do it all" and the inability to delegate responsibilities can lead to burnout, a syndrome characterized by emotional fatigue, loss of interest in work, and a decrease in professional effectiveness.
• Social isolation. Entrepreneurship can be a lonely experience, as many work alone or in small teams without the structured support found in more traditional jobs, such as coworkers or a mentor with whom they can exchange ideas and concerns. This isolation is exacerbated if there is no support network, such as mentors in similar situations, which can intensify anxiety or depression. Without a support system, it becomes difficult to process the emotions and pressures of daily life.
• Difficulty balancing personal and professional life. There is a myth that to succeed, one must dedicate all their time and energy to the business, neglecting personal well-being. This leads to the trap of working endless hours, sacrificing time with family and friends, and failing to reserve time for leisure or self-care. The lack of work-life balance can result in physical exhaustion, emotional disconnection, and interpersonal relationship issues. Over time, this burnout diminishes a person's ability to remain productive and creative.
• Fear of failure and excessive self-criticism. Wrong decisions, financial mistakes, or negative results can cause individuals to constantly question their abilities and self-worth. This situation is worsened by the tendency to compare oneself to other successful entrepreneurs, which can generate a sense of inadequacy or personal failure. The pressure to be perfect or achieve success quickly can lead to a negative mental state, where one feels stuck or unable to move forward.
• Decision-making insecurity. From choosing the right team to developing growth strategies, entrepreneurs are constantly making decisions. The pressure to make choices that can significantly impact the business and personal life can generate anxiety, a constant feeling of tension, and a cycle of worry that prevents progress with clarity and confidence. This can lead to analysis paralysis, where the fear of making a mistake prevents necessary actions from being taken.

What to do to take care of mental health during this process

Taking care of mental health throughout the entrepreneurial journey requires a comprehensive approach to well-being from the very beginning. Often, people building or managing a high-impact business face significant levels of stress and pressure, which can disrupt emotional balance. To prevent or mitigate these effects, many entrepreneurs choose to implement meaningful lifestyle changes that, as a preventive measure, can help avoid irreversible situations.

One of the most common strategies is incorporating physical exercise into the daily routine. Activities like running, playing sports, or simply going for walks help release tension, boost mood, and keep the body active. Listening to music is another useful tool for some, as it has a calming effect that can reduce anxiety and improve concentration. Additionally, prioritising proper rest by ensuring sufficient sleep is key to maintaining mental clarity and reducing burnout. Similarly, following a healthy diet provides the body with the nutrients it needs to function optimally, which in turn positively impacts mental well-being. Effectively organising time to balance professional responsibilities with quality moments with family, partners, and friends is also crucial for maintaining personal relationships and a supportive emotional network.

In addition, some individuals integrate practices like yoga or meditation into their daily lives. These activities not only improve flexibility and muscle tone but also promote calm, self-awareness, and mind-body connection. For others, seeking psychological therapy with professionals is an effective way to manage pressure, discuss concerns, and learn tools to cope with stress. Therapy allows for the exploration of thoughts and emotions that, if left unaddressed, can interfere with mental and emotional well-being.

By adopting a proactive, balanced approach, entrepreneurs can better safeguard their mental health, enabling both personal and professional success.

Virginia Ortiz, director and founder of Marea Desarrollo Personal, shares some key aspects for maintaining good mental health during the entrepreneurial journey:

"Taking care of your mental health while you’re starting a business is fundamental if you want to achieve your goals in a balanced way.

It's important to first talk about 'healthy pressure' as a concept that explains what you want to achieve and what you’re willing to give in order to do so without losing yourself in the process.

Here, two variables come into play:

• Social objectives: referring to what is socially expected of you to achieve.
• Time management: when you’re an entrepreneur, you manage your time 24/7.

Now, let's discuss how to work with these variables.

On one hand, you need to know what realistic goals you want to set and how they meet your needs. On the other hand, how you’ll organise yourself and what resources you need to achieve them.

To make this work, it's essential to answer these questions: What do you need to ensure your mental health isn't affected? What should you avoid?”

In summary, maintaining mental health while running a business involves a combination of physical, emotional, and social practices. By adopting a balanced approach and seeking help when needed, founders can not only improve their well-being but also increase their chances of long-term success.