Realities of Entrepreneurship vs. 9-5: Mental Health Pressures and Practical Approaches

Before we started writing this article, a successful entrepreneur came to us and said something that really scared us.  They had tried to find a psychologist (more than 50! calls) to talk through what most entrepreneurs feel more often than they should (see below).  While we can’t fix the healthcare system overnight, we can suggest some simple but proven methods to explore. Hopefully, mental health policy will start to be a metric we track that leads to economic outcomes.  It’s likely one of the biggest disablers of the asymmetric return at least venture capital funded business could have. 

So, we don’t think it’s a huge surprise that entrepreneurs, especially those working in early-stage companies, often face more intense mental health challenges compared to those in traditional 9-5 jobs. Here's why:

1. Financial Pressure: Entrepreneurs frequently face financial uncertainty, with personal savings often tied up in the business. This adds a constant stressor compared to the more predictable salary of a 9-5 job.

2. Work-Life Imbalance: Unlike traditional roles where work ends at a set time, entrepreneurs often work 60-80 hours per week, leaving little room for personal time or rest.

3. Isolation: Startup founders and early-stage employees often work alone or with a small team, which can lead to loneliness and a lack of emotional support.

4. High Responsibility: Entrepreneurs are responsible not only for their own success but also for their team's livelihood and the future of their company, which creates a heavy mental load.

5. Constant Decision-Making: Entrepreneurs make numerous high-stakes decisions daily, leading to decision fatigue, which can increase stress and anxiety.

So, what are some things we try to do as often as possible to counteract this?

1. Morning Mindfulness Meditation (Mental & Emotional Health)

• Why: Meditation is scientifically proven to reduce stress, improve focus, and increase emotional regulation. It helps entrepreneurs start their day grounded.

• Science: Research shows that mindfulness meditation reduces cortisol levels (the stress hormone) and improves brain function related to attention and emotional control.

• Resource: Try the Calm app or Headspace for guided meditation or any number of FREE YouTube videos just as a start.

2. Daily Gratitude Practice (Emotional Health)

• Why: Writing down three things you are grateful for helps shift focus from challenges to positives, boosting emotional resilience.

• Science: A study published in Personality and Individual Differences found that gratitude journaling increases optimism and life satisfaction.

• Resource: Use a gratitude journal like the Five-Minute Journal or simply voice record your day and have your device auto-transcribe it.

3. Physical Exercise (Physical & Mental Health)

• Why: Exercise is one of the most effective ways to boost your mood and increase mental clarity, as it releases endorphins and improves cardiovascular health.

• Science: Physical activity increases dopamine and serotonin levels, which are crucial for reducing anxiety and depression.

• Resource: Consider a home workout program like Peloton or Nike Training Club or virtually any number of FREE YouTube videos/classes.

4. Deep Breathing Exercises (Emotional Health)

• Why: Breathing techniques like the 4-7-8 method calm the nervous system and help reduce immediate feelings of stress and anxiety.

• Science: Deep breathing activates the parasympathetic nervous system, which counters the body's stress response.

• Resource: Apps like Breathwrk guide you through breathing exercises, but again, there is LOTS of free content out there.

5. Time Blocking for Focus (Mental Health)

• Why: Structured time blocks prevent overwhelm and allow for deep work without distractions, improving productivity and reducing stress.

• Science: The Pomodoro technique and time blocking help reduce cognitive load and decision fatigue, making it easier to tackle tasks.

• Resource: Use Toggl for time management and tracking.

6. Healthy Meals and Hydration (Physical Health)

• Why: Eating a balanced diet and staying hydrated supports brain function, energy levels, and mood regulation.

• Science: A diet rich in omega-3s, antioxidants, and hydration has been linked to improved cognitive function and reduced anxiety.

• Resource: Consider using meal planning apps like MyFitnessPal or PlateJoy for personalized meal plans.

7. Nature Breaks (Physical & Mental Health)

• Why: Spending time in nature, even for 10-15 minutes a day, reduces stress and increases creativity.

• Science: Studies show that exposure to nature lowers cortisol levels and can boost cognitive performance.

• Resource: Get outside. We have so many green spaces in PGH: https://pittsburghpa.gov/citiparks/beta/our-parks.html  

8. Regular Sleep Routine (Physical & Mental Health)

• Why: Entrepreneurs often neglect sleep, but consistent, high-quality sleep is essential for cognitive performance and emotional regulation.

• Science: Lack of sleep is linked to impaired decision-making and increased stress. The body and brain need adequate rest to function optimally.

• Resource: Use a sleep tracker like the Oura Ring to monitor and improve sleep quality.

9. Evening Journaling for Reflection (Emotional Health)

• Why: Journaling helps you process the day’s emotions and challenges, promoting emotional clarity and reducing anxiety.

• Science: Writing down worries before bed can reduce nighttime rumination and improve sleep quality.

• Resource: Use Day One for digital journaling.

10. Social Connection Time (Emotional Health)

• Why: Spending time with loved ones or friends counteracts isolation, providing emotional support and stress relief.

• Science: Social interactions trigger the release of oxytocin, which can lower anxiety and promote feelings of happiness.

• Resource: Try scheduling regular virtual coffee chats using Calendly.

Weekly Mental Health Practices

1. Digital Detox Day: Spend one day a week completely unplugged from emails, social media, and work. It allows your mind to reset and reduces burnout. Source.

2. Physical Adventure/Exercise: For a few hours each week, go on an outdoor adventure like hiking or cycling. Exercising physically in a new environment boosts creativity and mental clarity.

3. Weekly Reflection Meeting: Hold a meeting with yourself or a co-founder to reflect on what went well and what needs improvement, which helps maintain emotional balance. Source.

4. Therapy/Coaching: Schedule weekly therapy or coaching sessions to process stress and emotions. Tools like BetterHelp or Talkspace can match you with professionals.

Monthly Mental Health Strategies

1. Goal Setting for Self-Care: Set personal well-being goals and reward yourself for meeting them. This promotes long-term balance. Source.

2. Personal Development Retreat: Consider a one-day retreat for self-development or mental reset. Programs like Insight Timer's Retreats offer guided options.

3. Volunteering or Mentoring: Giving back through mentoring or community service once a month (or more when you can) can boost self-esteem and happiness by fostering a sense of purpose.

Small Steps with High Impact

1. Start with Meditation: Meditation is a low effort but has a high return on reducing stress and improving focus.

2. Increase Sleep by 30 Minutes: Incremental increases in sleep quality can drastically improve cognitive function and emotional regulation.

3. Gratitude Practice: Start small with daily gratitude journaling, which can be done in under five minutes but provides emotional resilience.

We know it’s not rocket science, but it does take intentional effort—and giving ourselves permission—to prioritize our mental health. While these practices can help create more harmony between life and work, if you're facing more serious challenges, don't hesitate to seek professional support. Taking care of yourself is the best investment you can make in your business and your well-being.

- The PSN Editorial Team