Stress Management Techniques That I Used

Balancing the roles of an entrepreneur and a parent can sometimes feel like walking a tightrope. You’re constantly juggling responsibilities, making decisions, and navigating both business and family life. I know this firsthand—it’s a blend of joy, exhaustion, and, at times, a heavy dose of stress. Managing two businesses and being a mom of three has taught me that if I’m not intentional about taking care of myself, the stress can quickly become overwhelming.

My goal isn't just to survive each day but to thrive in both my roles. Whether you’re an entrepreneur, a parent, or both, I hope these strategies resonate with you.

1. Set Boundaries and Learn to Say 'No'

The demands on our time are endless. From work meetings to school events, the to-do list seems never-ending. I used to say "yes" to almost every request, fearing that saying "no" would lead to missed opportunities. However, I learned that boundaries are essential. Not every opportunity aligns with your goals, and not every event is crucial.

Now, I ask myself a simple question: "Will this add value to my business, my family, or my well-being?" If the answer is no, I let it go. It's liberating to know that it’s okay to prioritize and choose where to invest my energy.

2. The Power of a Morning Routine

Mornings set the tone for the rest of the day. I’ve crafted a routine that allows me to start my day with a clear mind and a positive attitude. For me, this includes a few minutes of meditation, some light stretching, and a moment to jot down the day's priorities. This routine may not always go perfectly—kids have a way of altering plans—but having a structure helps me ground myself before diving into the day’s chaos.

If mornings are hectic in your household, try waking up 15 minutes earlier than usual to carve out this space for yourself. It’s amazing how these few moments can impact your stress levels throughout the day.

3. Prioritize Self-Care with Wellness Therapy

In the whirlwind of managing a business and a household, self-care can feel like a luxury. However, I’ve learned that it’s non-negotiable. Self-care isn’t just about spa days or vacations; it’s about finding small, meaningful ways to recharge.

For me, wellness therapy has been a game-changer. At my wellness studio, Pause East Cobb, we offer services like cold plunge therapy, float therapy, IV therapy, and more. These therapies have become my go-to methods for managing stress. When I take a cold plunge or spend time in the infrared sauna, it’s like hitting the reset button. It provides me with a moment to breathe, reflect, and reconnect with myself.

If you’re feeling overwhelmed, I encourage you to explore wellness therapies. Whether it's a session in the float tank to escape from sensory overload or a cryotherapy session to invigorate the body, these practices can significantly enhance your ability to manage stress.

4. Practice Mindfulness and Gratitude

Mindfulness is a buzzword these days, but it’s one of the most effective techniques I’ve incorporated into my life. Mindfulness isn’t about clearing your mind entirely; it’s about being present.

During busy days, I take a few moments to practice mindful breathing. I close my eyes, take a deep breath, and focus on how I’m feeling. Sometimes, it’s a sense of calm; other times, it’s acknowledging stress or frustration. Whatever the feeling, allowing myself to recognize and accept it reduces its intensity.

Gratitude practice is another tool in my stress management toolkit. Each night, I jot down three things I’m grateful for. It might be something as simple as a quiet cup of coffee in the morning or a successful meeting at work. Shifting my focus to gratitude helps put challenges into perspective and reminds me of the positive aspects of my life.

5. Delegate and Outsource

As entrepreneurs and parents, we often feel the need to handle everything ourselves. It took me a long time to realize that asking for help isn’t a sign of weakness; it’s a strategic way to manage stress.

At work, I’ve started delegating tasks to my team, trusting them to handle responsibilities that once sat solely on my shoulders. This allows me to focus on higher-level business strategies and ensures that I’m not burned out by the end of the day.

At home, outsourcing tasks like cleaning or meal prep has been a lifesaver. By freeing up time, I can be more present with my kids and less overwhelmed by the never-ending list of household chores.

6. Movement and Exercise

Physical activity is a natural stress reliever. I’ve made it a point to incorporate movement into my daily routine. Whether it’s a quick yoga session, a brisk walk, or a dance party in the living room with my kids, exercise boosts my mood and helps me manage stress.

When I’m short on time, I opt for a few minutes of stretching or deep breathing exercises. These small bursts of movement help clear my mind and improve my focus.

7. Explore the Benefits of Contrast Therapy

One of my favorite ways to manage stress is through contrast therapy—alternating between hot and cold therapies. At Pause East Cobb, we offer private contrast therapy sessions where you can experience the benefits of both cold plunge and infrared sauna in one sitting.

Contrast therapy not only reduces physical tension but also has a powerful impact on mental clarity. Switching between hot and cold helps me reset, boosts my energy, and leaves me feeling refreshed. It’s a reminder that caring for my body directly influences my mental state.

8. Create a Support System

Having a network of support is crucial. I rely on friends, family, and fellow entrepreneurs to navigate the ups and downs of both business and parenting. Sharing your experiences with others who understand your challenges can be incredibly comforting.

I also make it a point to set regular check-ins with my support network. Whether it’s a coffee date with a friend or a quick phone call, these moments of connection remind me that I’m not alone in this journey.

9. Embrace Imperfection

Lastly, I’ve learned to embrace imperfection. There will be days when nothing goes according to plan. The kids might have a meltdown, or a business deal might fall through. Stress management isn’t about creating a perfect life; it’s about finding ways to navigate through the chaos with grace and resilience.

Managing stress as an entrepreneur and parent is an ongoing process. By setting boundaries, prioritizing self-care, seeking support, and practicing mindfulness, I’ve found ways to balance these roles more effectively. My wellness studio, Pause East Cobb, has become my sanctuary for stress relief. Whether through cold plunge therapy, float therapy, or contrast therapy, I’ve discovered the power of wellness in maintaining both my mental and physical health.

If you’re feeling overwhelmed, remember that you deserve to take a pause, breathe, and invest in your well-being. After all, you can’t pour from an empty cup. Prioritize yourself, and watch how it transforms your ability to thrive both in business and at home.