Supporting Your Mental Health as an Entrepreneur
Running a business is exciting and rewarding. It can also be stressful. This article can help you understand and take care of your mental health as an entrepreneur. You’re not alone. There are many tools and resources available to support you.
If you are in crisis or worried about harm to yourself or others in any way, we urge you to contact immediate support services. Call 911 if you are in immediate danger or in need of urgent medical support.
Indigenous people can also reach out to Hope for Wellness at 1-855-242-3310.
Some entrepreneurs may also struggle with thoughts of suicide. If you experience these thoughts, get help right away by calling 9-8-8.
Why mental health matters for entrepreneurs
Entrepreneurs face unique challenges when it comes to their mental health.
The nature of entrepreneurial work, with its high levels of uncertainty, long hours and intense pressure, can lead to increased stress and a greater incidence of mental health challenges.
BDC’s 2025 annual report on the mental health of Canadian entrepreneurs found that over a third of entrepreneurs say they feel mental health challenges interfered with their ability to work at least once a week.
This article aims to equip you to face the challenges you might encounter while running your business.
What is mental health?
Mental health refers to a person's emotional, psychological and social well-being. It impacts how you think, feel and act. It influences how you handle stress, relate to others and make choices.
Good mental health is essential for coping with everyday challenges, achieving goals, and maintaining overall well-being. It encompasses a range of factors, including emotional resilience, self-care practices and access to support systems.
Prioritizing mental health involves recognizing the importance of seeking help, fostering healthy relationships, and engaging in activities promoting emotional balance and stability.
Mental health is often described as a crucial asset because it can profoundly impact how you manage your daily routines, interact with others, make decisions, and view the world around you.
Mental health is a journey
Mental health is not static. It exists on a continuum or a range. It is normal to find yourself moving along this range due to work demands and events in your personal life.
It’s like physical health: sometimes you feel great, or just fine, and sometimes you’re ill.
Figure 1: A mental health continuum
| Domain | Healthy | Reacting | Injured | Ill |
|---|---|---|---|---|
| Emotional well-being | Frequent and regular experience of positive thoughts and emotions | Some reduced experience of positive thoughts and emotions | Finding it difficult to experience positive thoughts and emotions | Almost never experience positive thoughts and emotions |
| Performance and functioning | My capacity to function is excellent | My capacity to function is good | My capacity to function is fair | My capacity to function is poor |
| Sleep | Mostly get enough quality sleep | Sometimes get enough quality sleep | Rarely get enough quality sleep | Never get enough quality sleep |
| Physical well-being | My health is excellent | My health is good | My health is fair | My health is poor |
| Social well-being | Socially active | Decreased social activities | Avoidance and/or withdrawal from social activities | Don't go out or answer the phone |
| Spiritual well-being | Established sense of purpose and meaning; beliefs and worldview are secure | Exploring sense of purpose and meaning; beliefs and worldview are challenged | Losing sense of purpose and meaning; beliefs and worldview are weakened | Lost sense of purpose and meaning; beliefs and worldview are shattered |
| Addictions | No or limited use of alcohol and/or substances and/or gambling | Regular but controlled use of alcohol and/or substances and/or gambling to cope | Increased use of alcohol and/or substances and/or gambling; hard to control with negative consequences | Frequent use of alcohol and/or substances and/or gambling; unable to control with severe consequences |
The mental health continuum model helps people recognize and manage their mental health. It ranges from healthy coping (green) to mild distress (yellow), to severe and ongoing issues (orange), and finally to severe mental health disorders needing medical care (red). The model shows that moving back and forth between these stages is possible, meaning recovery and a return to good health are always possible.
Source: Government of Canada
All of us will experience periods of life where our mental health is less than ideal. The same is true for entrepreneurs. Many will experience or are currently living with a diagnosable mental illness (whether they know it or not).
No matter what, everyone can benefit from developing habits that support their mental health and seeking professional support when they are struggling.
How your mental health affects your business
Your state of mind can profoundly affect your behaviour and your business performance.
It's worth noting that having a well-understood and managed mental health condition can be viewed as possessing superpowers. Positive mental health can foster creativity, innovation, resilience, and effective decision-making to help the business thrive.
On the other hand, poor mental health can lead to impaired judgment, reduced productivity, and, ultimately, business failures. It can also make staying focused and engaged with your work harder. It might be harder to be motivated and productive. This means there’s a higher likelihood of mistakes and less resilience within your business.
When you are unwell, or not managing your stress well, your professional relationships can suffer. Focusing on and maintaining mental health is essential for establishing a positive team and organizational culture that attracts employees.
Understanding this dynamic is crucial for entrepreneurs to maintain their well-being and achieve sustained success.
Recognize when you need support
It can sometimes be difficult to tell whether you should consider seeking help when facing mental health difficulties, whether through friends and family or a professional.
Clear warning signs indicating that it's time to seek help can include, but are not limited to:
- Excessive worrying or fear
- Feeling sad or down
- Extreme mood changes, including uncontrollable feelings of happiness or euphoria
- Prolonged or strong feelings of irritability or anger
- Avoiding friends and social activities
- Difficulty handling daily tasks and stress
- Feelings of isolation
- Feelings of hopelessness
- Thoughts of suicide or hurting yourself
Symptoms can also be more general:
- Various physical issues without clear reasons (like headaches, stomach aches, or ongoing aches and pains)
- Worsening of chronic health or mental health conditions
- Changes in eating habits
- Trouble sleeping, feeling tired, low energy
- Increased use of alcohol, tobacco or drugs
You don’t have to wait until you are exhibiting all these signs to take action. Having just one symptom that you find warrants attention is reason enough to take care of your mental health.
Early intervention can be crucial to a fast recovery. It might be the key to a well-balanced life. Integrating mental health professionals as part of a regular support system can bring an outside look at your well-being and how your mental health is impacting your life and your business.
Entrepreneurs often face barriers to seeking help, including fear of judgment, time constraints and a perceived need to “tough it out.” However, acknowledging the importance of mental health and taking proactive steps can lead to better outcomes.
Seeking help from others can provide essential assistance and reduce feelings of isolation.
Finding the right support: Where can you get help?
Various mental health resources are available to entrepreneurs, including BDC’s Mental Health Support Program and emergency support lines such as 988. Leveraging these resources can provide immediate relief and ongoing support.
Entrepreneurs should not hesitate to seek help when needed, as professional support can make a significant difference in managing mental health effectively.
You aren’t alone if you decide to seek help. Our latest survey states that 38% of entrepreneurs have sought help for their mental health in the last year.
Practical tips for staying mentally healthy
1. Recognize and acknowledge stress
A healthy mental state often begins by identifying the sources of stress in your life. For example, 50% of the entrepreneurs who answered our mental health survey in 2025 mentioned that maintaining cash flow or profitability is their most significant source of stress. Acknowledging stressors is the first step toward managing them effectively.
2. How to manage stress?
- Self-assessment
Regularly evaluate your mental health. Journaling can help identify patterns and triggers. - Seek professional help
Consult a mental health professional for an expert assessment if you feel overwhelmed.
3. Establish a routine
Creating a structured daily routine can bring a sense of control and predictability to your life. Working out regularly, meal prep, and sleeping well can significantly impact your daily life.
How do you establish a routine?
- Set clear boundaries
Define work hours and stick to them. Avoid overworking by setting strict start and end times. Avoid picking up your phone, checking your emails or responding to messages when spending time with people outside of work. - Include breaks
Incorporate short breaks throughout the day to rejuvenate your mind and body. - Prioritize sleep
Ensure you get 7-9 hours of quality sleep each night to enhance cognitive function and emotional stability.
4. Build a support network
Knowing you aren’t alone can make all the difference when going through a rough patch. Building a robust support system for when times aren’t so good is essential so that you can have a safety net to fall back on. This system can include mental health professionals, peer support groups, mentors, and trusted friends and family members.
A diverse support network provides multiple perspectives and sources of encouragement, helping you navigate the challenges you might be facing now or will be facing in the future. Having a network can provide a better outlook on how you are doing and help you thrive long-term.
How do you build your support system?
- Connect with other entrepreneurs
Join groups or forums to share experiences and gain insights. - Foster personal relationships
Maintain strong ties with family and friends who can offer encouragement and perspective. - Seek professional support
Engage mentors or business coaches who can provide guidance and support.
5. Manage your workload
Learn to manage your workload efficiently and delegate tasks to prevent burnout. Planning rather than having a reactive approach is easier if things get difficult.
How do you manage your workload?
- Time management: Use tools and strategies to prioritize tasks and manage your time effectively.
- Delegate to your team: Trust your team with responsibilities that do not require direct intervention. Effective delegation can reduce your workload and help you focus on strategic aspects of the business.
- Outsource when necessary: Consider outsourcing tasks outside your expertise or particularly time-consuming.
6. Set realistic goals
Setting achievable goals can keep you motivated and focused. This will not only ensure better mental health but also better business prospects.
How to set realistic goals
- Use the SMART goals approach
Ensure your goals are specific, measurable, achievable, realistic and time-bound. - Break down tasks: Divide larger goals into smaller, manageable tasks to avoid feeling overwhelmed.
- Celebrate milestones: Recognize and celebrate your achievements, no matter how small. This can boost your morale and provide a sense of accomplishment.
Mental health is a continuous journey—not a destination. Prioritize it just as you would any business goal. If you need personalized advice or support, do not hesitate to seek help from mental health professionals.
Get more support for your well-being
Explore BDC’s resources for entrepreneur well-being, including a curated directory of research, services, apps and organizations to support entrepreneur mental health.