Updated October 2026
When this article was first published in 2020, it focused on coping with anxiety during the early days of the pandemic. That crisis has passed, but stress and anxiety remain a daily reality for many business owners and their teams, driven by money worries, workload, uncertainty and the pressure of being responsible for others. This updated guide offers practical, evidence-based ways to manage stress, recognize when it’s becoming something more serious, and support the people who work for you.
If you or someone you know is in crisis or thinking about suicide, call or text 988 in the US to reach the Suicide and Crisis Lifeline, available 24 hours a day. In an emergency, call 911.
Stress at work: the numbers
Table of Contents
- 77% of US workers reported work-related stress in the past month, and 57% reported negative effects such as burnout, in the American Psychological Association’s Work in America survey.
- In a 2026 workforce report from Modern Health, 72% of employees said they had felt pressured to work through mental health struggles, up from 62% the year before, and half said they don’t use mental health days for fear of judgment.
- The World Health Organization estimates that depression and anxiety cost the global economy about $1 trillion a year in lost productivity.
Why business owners are especially vulnerable
Owning a business brings unique pressures:
- Financial responsibility for the business, employees and often your family.
- Uncertainty: uneven revenue, competition, rising costs and economic swings.
- Long hours and difficulty switching off.
- Isolation: fewer people to share worries with, and pressure to appear confident.
- Decision fatigue from making countless choices every day.
- Blurred boundaries when work happens at home or on your phone at all hours.
Recognizing these pressures is the first step to managing them.
Stress, anxiety and burnout: what’s the difference?
| What it is | Common signs | |
|---|---|---|
| Stress | A response to pressure, often short-term | Tension, irritability, trouble sleeping during busy periods |
| Anxiety | Persistent worry or fear that may continue without a clear trigger | Racing thoughts, restlessness, physical symptoms like a fast heartbeat |
| Burnout | Exhaustion from chronic, unmanaged work stress, recognized by the WHO as an occupational phenomenon | Emotional exhaustion, cynicism, feeling ineffective |
Ongoing anxiety that interferes with daily life may be an anxiety disorder, which is common and treatable. A doctor or licensed mental health professional can help.
Practical ways to manage stress
These approaches are widely recommended by health professionals:
Look after the basics
- Sleep: aim for regular sleep and wake times, and protect your sleep from late-night work.
- Move your body: regular physical activity, even short walks, reduces stress.
- Eat regularly and limit caffeine and alcohol, which can worsen anxiety and disrupt sleep.
Calm your nervous system
- Slow breathing: breathe in for about four seconds and out for about six for a few minutes.
- Short breaks during the day, away from screens.
- Time outdoors, which many people find calming and restorative.
Manage your workload
- Prioritize: identify the few tasks that matter most each day, and let lower-value tasks wait.
- Delegate: hand off tasks to employees, contractors or software. See our remote working tools guide.
- Set boundaries on email and messages outside working hours.
- Plan for slow periods with a cash reserve, which reduces financial anxiety. See our break-even calculator.
Manage worry
- Write worries down and separate what you can control from what you can’t.
- Limit news and social media, especially before bed.
- Talk to someone: a peer group of business owners, mentor, friend or counselor.
Handling financial stress
Money worries are one of the biggest sources of anxiety for business owners. Practical steps can reduce the uncertainty that fuels worry:
- Know your numbers: review cash, bills due and expected income every week, so problems don’t build up unseen.
- Build a cash reserve, even a small one, to cover slow months.
- Talk to lenders and suppliers early if you’re struggling; many will agree to payment plans.
- Get advice from an accountant or a free small business advisor through your local Small Business Development Center or SCORE chapter.
- Separate business and personal finances, so business problems don’t feel like they threaten everything at once. See best banks for small business.
Building your support network
Business ownership can be lonely. Support can come from:
- Peer groups of business owners who meet regularly to share challenges.
- Mentors who have faced similar decisions.
- Industry associations and local chambers of commerce.
- Friends and family, with honest conversations about what you’re facing.
- Professionals: therapists, counselors and doctors.
Many owners find that simply hearing "that happened to me too" eases the pressure.
A simple daily routine
Small habits add up. A routine many owners find helpful:
| Time | Habit |
|---|---|
| Morning | Get daylight and movement before checking messages |
| Start of work | Choose the top three priorities for the day |
| Midday | Take a real break away from screens |
| Afternoon | Batch email and calls instead of reacting all day |
| End of work | Write tomorrow’s priorities, then stop |
| Evening | Limit work messages and screens before bed |
When to get professional help
Consider talking to a doctor or licensed mental health professional if:
- Worry or low mood lasts for weeks and affects work, sleep or relationships.
- You’re using alcohol or other substances to cope.
- You feel hopeless, panicky or unable to function.
- You have thoughts of harming yourself.
Therapy approaches such as cognitive behavioral therapy are effective for anxiety, and many therapists offer telehealth appointments. Check your health insurance for mental health coverage.
Supporting your employees
Small businesses can make a big difference for their teams without large budgets:
Build a supportive culture
- Talk openly about mental health, and make it clear that asking for help is okay and won’t be held against anyone.
- Lead by example: take breaks, use your time off and respect boundaries.
- Train managers to notice signs of stress, such as withdrawal or missed deadlines, and respond with care.
Reduce avoidable stress
- Set realistic workloads and deadlines.
- Give clear expectations and regular feedback.
- Offer flexibility where possible, such as schedules or remote work.
- Respect time off, and avoid contacting employees on vacation except in real emergencies.
Offer practical support
- Health insurance with mental health coverage, if you offer benefits.
- An employee assistance program (EAP), which provides confidential counseling and is often affordable for small businesses.
- Mental health days or flexible paid time off, with no stigma attached to using them.
- Information about crisis resources, including 988.
Respond with care
If an employee is struggling, listen without judgment, focus on how you can support them at work, keep conversations confidential, and point them to professional resources. Don’t try to diagnose. Some situations involve legal protections and accommodations, so consult an HR professional or employment attorney when needed.
Example: a small business owner resets
A restaurant owner working 80-hour weeks notices constant anxiety, poor sleep and short temper with staff. She trains a shift manager to cover two evenings a week, sets a firm end to her workday, starts walking every morning, and joins a local business owners’ group. She also sees a therapist through her health plan. Over a few months, her anxiety eases, her team is more stable, and the business runs better with clearer delegation.
This example is illustrative.
Frequently asked questions
Is it normal for business owners to feel anxious? Stress and worry are common, especially during uncertain times. Persistent anxiety that affects daily life deserves attention and support.
How can I support an employee without overstepping? Listen, offer flexibility and point them to resources such as an EAP or their doctor. Respect their privacy and don’t push for details.
What’s the most important first step? Talk to someone, whether a trusted person, a peer or a professional. You don’t have to handle it alone.
Can small businesses afford an employee assistance program? Many EAP providers offer plans for small teams at modest per-employee costs, and some health insurance plans include EAP services. Ask your insurance broker.
How do I take time off when the business depends on me? Start small: train someone to cover routine tasks, document your processes, and schedule short breaks in slower periods. Each step makes longer time off possible and makes the business more resilient.
Next steps
Read our guides to what employees want from a job offer, hiring your first employee and keeping your workplace healthy.
This article is general information, not medical advice. If you’re struggling, contact a healthcare professional. In a crisis, call or text 988 or call 911.
Sources
- Carrier Management, citing APA Work in America Survey (2023 data)
- Journal of Accountancy, Workplace stress reaching a breaking point (May 2026, citing Modern Health)
- World Health Organization, Mental health at work
- 988 Suicide and Crisis Lifeline
Last reviewed October 20, 2026. Startup costs are estimates; check local prices, licensing and tax rules before you commit money.
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