Stress management can seem low on a busy person’s list of priorities, but it can be crucial to act as soon as possible before stress turns into something more serious. The mental and physical impacts of stress are well-documented and range from depression to heart disease.

A survey by The Hustle reported that 63% of business owners are currently dealing or have dealt with burnout. Founders are particularly susceptible to stress because of the amount of responsibility they have.

We speak to startup founder Richard Allan of Capital Bean to get his insights and share his views from the first year of running his startup. This guide breaks down some ways founders can manage their stress and take care of their mental wellbeing.

Prioritise certain tasks

With a list of problems in front of you, it can be easy to get overwhelmed. But not all problems are of equal importance. It can be worth taking the time to prioritise your tasks and doing the least important ones during hours where your energy is at its lowest.

Talk to someone

Many founders find some relief in processing their feelings of stress with a therapist or coach. Venting can be a great way to reduce stress, and a trained professional can help you to come up with ways to process and manage your anxiety.

Prioritise sleep

Sleep is one of the most important parts of self-maintenance and is not only crucial for your physical wellbeing but also your mental health. If you currently do not get 7 hours of sleep every night, it is worth restructuring your schedule in order to get it.

Improving not only your hours of sleep but your sleep quality can boost your productivity, motivation, and mood. Getting better quality sleep can be done by having ‘no-screen time’ before bed, or by winding down in the evening with some yoga.

Do mindful sport

Mindful sports have been shown to reduce stress. These include any sport that encourages an awareness of one’s body, for example yoga. Other famously relaxing physical activities include hiking and tai chi, but people can find mindfulness in any sport.

Take a holiday

Taking a holiday, or at least taking some time to relax, can do wonders in managing stress. Chronic stress can lead to burnout, which can end up being far more detrimental to your career or your company compared with a few days spent relaxing.

Eat a healthy diet

Nutrition plays an important role in reducing stress, but it can be difficult to find time to eat well. Some people struggle to eat whole foods, and others may not make the time to eat three full meals per day.

Cooking three times daily is unrealistic for many busy people, but there are plenty of ways to boost your nutrition such as meal prepping, or snacking on whole foods such as fruits and nuts.

Walk or cycle to work

Exercise can play a key role in reducing stress. Doctors recommend a minimum of 10 minutes of physical activity per day for a person’s basic wellbeing.

Exercise can be difficult to slot into a busy workday, but many people are in a position where they are able to walk or cycle into their offices. People who work from home can use their breaks to take a short walk, or to use a standing desk. Just this short amount of movement can do wonders for your stress.