Small Business

#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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#3 Why Business Owners Should Be Using Facebook Live

Are you a small business owner looking to build your audience and increase your know, like and trust factor with potential clients? Live video is the latest marketing technique used to educate audiences on what it is you have to offer, and social channels, such as Facebook are rewarding those who have ventured in to live video.

Allison Hardy is a Business Strategist for mompreneurs who focuses on the importance of Facebook Live. I first saw Allison in a Facebook Live in a popular group I'm a member of and knew I needed to talk to her—so she is joining me on the podcast today.

Allison uses Facebook Live because she believes live video builds your know, like and trust factor. When we buy something, it is because we have developed a relationship of knowing and trust with a business or person.

Why choose Facebook Live?

Facebook Live is real time– you cannot hide or edit. Viewers can ask questions live and you can answer in real-time creating a genuine connection.

Periscope started the live video trend in 2015 and business owners were quick to start building big empires by connecting with people via live video. Because of this Facebook created Facebook Live and reward those who use it.

How does Facebook favour Facebook Live?

Facebook Live videos will show up in newsfeeds more than other text-based posts. They want people watching Facebook live videos so when people do them they show up in newsfeeds more. A lot of pages and groups also will send you a notification when someone you know is on live, which means even more viewers. Facebook Live will get you in front of your people more often.

In addition to favouring people using it, Facebook also favours engagement. If you are offering really valuable comment, people are going to share, react and give you comments. The more people engage with your Facebook Live, the more it will continue to be seen long after the live is over.

Another thing to note is that Facebook likes it when people stay on Facebook. Creating native content (uploading a video directly to Facebook or a Facebook Live) is a way to keep people where Facebook wants them and can get you better reach than when you direct them to another website.

One way to get more bang from your live is to broadcast your Facebook Live video from your Business Page and then share it into other groups. This helps more people see it and shares are popular with the algorithm.

The value to broadcasting Facebook Lives directly within a group is that you are providing added value for being a member of that group. 

What if I make a mistake?

People make mistakes and that’s okay! The more you do Facebook Live the more confident you will be. Find a safe place and just do it. More often than not people are supportive when mistakes happen. You just have to muster up the guts and confidence to do it. People realize you are putting yourself out there—not everyone does live video so it is something that people will tune into and want to watch. They want to learn from you. They want to see how you relate and what you have to offer.

What should I talk about?

What are you working on right now? What mistakes have you made and how are you going to fix them? Talk about the things you are working on in your business or a mistake that you made or how you are setting yourself up for success. People want to hear about what you are working on, so talk about that. Even if you don’t find a certain topic interesting, someone else out there does. There is always someone out there looking to learn from you.

Final tip

When you are doing Facebook Live always ask for engagement. Invite followers to engage from the very beginning. Ask them to say “hello,” then, when you launch into your content, ask them pointed questions. Asking questions builds engagement and increases your know, like and trust factor and means more and more people will keep seeing the content you've taken the time to create.

Will you be using Facebook Live? Leave a comment with a link to one so we can come and check it out, or come on over to the Biz Studio Community and try Facebook Live out with us!

Resources & Links

Allison’s Ultimate Facebook Live Checklist

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Biz Studio Community


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!