Business tips

#13 - 3 Simple Steps for Managing Stress

How do you cope with stress?

Stress is common, but how entrepreneurs and business owners deal with it can vary; and sometimes it isn't coped with at all, until it is too late! Shulamit (Shula) Berlevtov is a social worker that works with busy women and businesswomen, offering support to help them manage and cope with stress. As Shula sees it, the problem is recognizing and dealing with stress before it gets too big.

 Businesswomen think there is something wrong with them because they feel some little thing (stress) has done them in. The first thing is to recognize that it is normal to feel this way. Secondly, realize that the effect of stress is cumulative. Think of stress like the weight limit on an elevator. The weight can build and build on an elevator, but eventually, if you surpass the weight limit, the elevator is going to break. You are the elevator and stress is the people – too much stress and you will break!

3 Simple Steps to Managing Stress

The irony is if you are in the elevator, you can’t see what is happening because everything that is happening is outside of the elevator – the cables start to fray, etc. Then when everything breaks you find yourself free falling and you don’t understand why you’re broken.

This is how stress works: it builds and builds, and unless you are paying attention it breaks you. If you don’t see stress coming you should be looking for signs, such as getting a short fuse or feeling constant exhaustion. Stress affects all bodily functions: mental health, emotional health, your respiratory system, your muscular skeletal system (body tension), digestion, heartburn, etc.  Stress affects the whole body.

Instead of living with the heartburn, etc. you should do something about it. Treat it like the “check engine” light in your car. You will be tempted to deal it later, but eventually that light could mean a larger problem.

So, what can we do in the moment?

As a businessperson, find a group or person who will put stress management on your regular agenda. Whether that is a mastermind group or a business coach – put stress management on your accountability list. Make a point of paying attention to the signals your body is giving you and then engage in stress reduction: discharge, soothe and nourish.

How to cope with stress


To discharge is to release the built up energy in the body, which means moving. It does not necessarily mean working out, but just moving somehow. Identify your practice i.e. taking a walk, dancing to music, etc. You need to bring your awareness to this movement – don’t bring your stress with you.

Bring your attention inward and say to yourself that this is your stress reduction practice. If it’s a chore to do it will become stressful and will not be good for you. Make sure the movement is pleasurable for you.


Soothing tells the nervous system that it doesn’t have to worry; and that it can relax. However you can’t just tell yourself to relax, your body responds to experience i.e., a hot bath or other calm, comfortable, soothing activity that will calm stress. This soothing activity is different for everyone. It is something that will make you say, “ahhhh.” And again you have to take the time to soothe yourself and find your calm. Commit to soothing your stress.


Nourish has to do with feeding the nervous system the experiences it needs to thrive, such as joy, fun, inspiration, etc. For some people this means going to church, singing, playing with kids, reading a book or going to a good comedy show. Anything that makes you come out feeling enlivened. 

Find what works for you – you know what makes you feel good and you know what makes you feel that you’ve let steam off. If you don’t know, just bring an awareness to your feelings and you will quickly learn what your ideal stress reduction practice.

Stress is a part of being an entrepreneur (and a person!) but if you find the right techniques to release the stress the build up won't be such a problem. Leave a comment and let me know how you will discharge, soothe and nourish this week!

Resources & Links

Stress relief with breath and movement ebook and video

Shula's website

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#1 - Three strategies to get the life and biz you want

Entrepreneurs often start their own business because they want freedom and flexibility, but so many of them quickly fall into overwhelm and frustration. Sound familiar?

As a certified business coach I enjoy working with entrepreneurs and small business owners. I help them find the support they need, and help them find the clarity and actions needed to reach their business goals.

On this first episode of my new Biz Studio podcast, I am introducing business owners to how I can help with mindset, marketing and sales, as well as find the right support. The Biz Podcast is going to be a mix of just me sharing my business tips and advice with you, as well as interviews with experts in their field that I know can help other business owners.

Three strategies to get the life and biz you want

On a regular basis I hear these concerns from business owners: they feel stuck, they feel overwhelmed or they don’t know if they should continue with their business.

If you want to feel good about yourself and your business start with these three things:

1) Know what you want your life to look like

If you don’t know what you want your life to look like then you don’t know what your business should look like. Design your business to fit in with the life you want. You need to be clear on what it is you want to do for yourself—do you want to work 2 to 5 hours a week? Or do you want to work 80 hours a week? There is room in the entrepreneurial space for both kinds of entrepreneurs; you just have to figure out which kind is best for you and your life.

How do you figure this out? Write it down. How many hours are you willing to work in a week? What about weekends and evenings? What about time off, including vacation time? This can vary a lot based on your business, and there is no right answer.

You want to figure out what your priories are and how that’s going to fit into your life. Do you need flexibility for your family? What about other commitments you may have, such as volunteering? Set it all out so it will help you better understand how much time you have to devote to your business.

I am not pretending you can make $1 million working four hours a week. You need to think about the base amount you need to make in order for you to be okay. And then think about money for extra things, such as vacations, hiring a housecleaner, etc.? 

This is all part of figuring out what you want your life to look like. Your thinking and your business plan must align and writing it all out is the best way to figure this out.

Not sure how to get started? I have a worksheet that will allow you to write this all down and map it out.

2) Make concrete plans

This may sound obvious, but here’s the thing: many of us have these great plans that are stuck in our head, but not many of us write them down.

Having ideas is great, but these ideas need to be on paper to make them concrete. This can be on computer or in a journal, they just needs to be out of your head.

3) Find community

I have been an entrepreneur for 10 years… but I did it alone for many of those years. Talk to other business owners to figure out what is a good (and bad) idea, etc. Entrepreneurs are busy people, but they need a community to bounce ideas off of or hold them accountable. Whether it is a free online community, mastermind group or local in-person networking group, a supportive community of like-minded people can make a big difference in your business.

A community can help you not feel alone and offer valuable business tips and ideas. It will help normalize many of the concerns and struggles you may be having as a business owner. It will also help you see things about your business that you may not have otherwise noticed.

There are so many things business owners should consider when running a business. It may feel like a never-ending race on a hamster wheel, and you know there are lots to prioritize. This is why I started The Biz Studio podcast: to help fellow business owners stay in control, offer support and share resources and tips I know will help.

Make sure to grab your free download from today’s podcast and subscribe to hear more informative podcast episodes of The Biz Studio podcast.

Resources & Links

Free Planning Worksheet

The Biz Studio FREE Online Community

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Subscribe on iTunes

Podcast Contest

As this new podcast gets off the ground, I’d really love your help to make sure that it gets in front of the right people. The first weeks of a podcast’s life are the most important in terms of the opportunities for iTunes to showcase you to other listeners. Because of that, I’m starting out this new podcast with a bang. There are 3 episodes available for you right now, and there will be at least two more episodes every week for the remainder of the eight weeks.

I thought I’d find some extra ways to thank you for all the sharing and supporting you do of the new podcast so every week until July 15th I’m going to be giving away one of my favourite business books to one person who either:

  • subscribe to the podcast or leave a review on iTunes; or
  • share the podcast on social media; or
  • come in to the Biz Studio and post your favourite tip from a specific episode (along with a link to that episode)

In all cases, you need to make sure that I either know who you are (email me a screen capture of the review or showing you are subscribed) or that the posts on social media are public and tag me (@larawellman) or the Biz Studio (on Facebook you can tag my page).

Each week I’ll be announcing the book winner on Wednesdays on my Facebook page

Some of the books I’ll be giving away are (I’ll be adding more titles soon):

  • The Big Leap by Gay Hendricks
  • It Starts with Why by Simon Synek
  • How to Live a Good Life by Jonathan Fields
  • E-myth Revisited by Michael Gerber

So get out there and start sharing your reviews and sharing the podcast and good luck. AND THANK YOU!