Managing your mental health and wellbeing during times of uncertainty

Running a small business has always required grit, creativity and the ability to adapt quickly. However, today’s environment brings a level of uncertainty that can present challenges for everyone.

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Economic pressures, rising operating costs, shifting customer behaviour and ongoing workforce challenges don't just affect business decisions; they can also affect your mental health and wellbeing.

Here are some practical strategies to help you navigate uncertainty and manage stress.

The hidden stress of running a small business

In recent years, the level of uncertainty facing small business owners has intensified. For many small business owners this creates a persistent sense of being ‘on alert’, scanning for the next challenge or setback.

This heightened sense is a natural human response to unpredictability. When the brain perceives uncertainty as a threat, it activates the stress response system, preparing the body to react quickly.

In the short term, this can help business owners stay focused and responsive. When uncertainty becomes chronic, the stress response can remain switched on for long periods, taking a significant toll on mental health and wellbeing.

The mental toll of uncertainty

When business owners feel they cannot predict or control what comes next, it becomes harder to make decisions, plan ahead or feel optimistic about the future. Over time, this can take a significant toll.

Small business owners may find themselves imagining worst-case scenarios, replaying concerns late at night or feeling unable to switch off.

This can lead to fatigue, irritability, difficulty concentrating, a sense of being overwhelmed, reduced productivity and anxiety or low mood.

The emotional load of running a business can also lead to isolation. Many small business owners feel they must appear strong for their staff, customers and families. This can make it difficult to acknowledge when they are struggling.

How to stay steady in uncertain times

Without support, stress can accumulate and begin to affect physical health, relationships and decision-making.

While uncertainty is part of running a small business, there are practical ways to protect your mental wellbeing and create more breathing room in the day.

• Remind yourself that unpredictability is a reality of running a business, not a result of anything you’ve done or not done.
• Focus on what’s in your control and list the tasks, decisions or actions you can influence to shift attention away from the unknowns and reduce feelings of helplessness.
• Break down big worries into smaller, solvable pieces – instead of asking ‘what if the business doesn’t survive?’ ask ‘what can I adjust this month to improve cash flow?’
• Identify the signs that your stress is building, such as irritability, avoidance or overworking, so that you can intervene early rather than waiting until you’re overwhelmed.
• Celebrate the wins (no matter how small) to acknowledge progress to help counterbalance the brain’s tendency to fixate on threats and uncertainty.

It’s also important to think about your overall wellbeing and the steps you can take to create a calmer mindset. Small consistent habits can make a noticeable difference in how you cope, think and lead.

Useful wellbeing strategies

When feeling overwhelmed, small, practical habits can make a meaningful difference.

• Set boundaries around news and information like checking updates at set times rather than constantly scrolling. This helps reduce mental clutter and keeps the brain from staying in ‘threat mode’.
• Take short breaks away from devices. A few minutes of movement, stretching or fresh air can calm your nervous system and improve focus.
• Talking with others whether it’s a trusted peer, mentor or a professional support service can help lighten the load and offer perspective.
• Prioritise your sleep and rest. Fatigue magnifies stress. Protecting sleep and building in small moments of rest strengthens resilience and decision‑making.
• Practising grounding techniques like simple breathing exercises, mindfulness moments or sensory grounding can help calm the body and bring clarity when things feel chaotic.

These strategies won’t remove uncertainty, but they can help you navigate it with more steadiness, clearer thinking and a stronger sense of control.

Reaching out for support

When stress hits, the impulse can be to withdraw, but reaching out for support is a sign of strength.

Recognising early signs of distress in yourself and others is a proactive step toward preventing burnout or more serious mental health challenges.

Look for the following signs:

• withdrawal or reduced engagement
• irritability or mood changes
• difficulty concentrating
• disrupted sleep
• feeling constantly on edge
• loss of motivation or confidence.

Services like Beyond Blue’s NewAccess for Small Business Owners (NASBO) and Before Blue are designed to help small business owners and their teams navigate stress with practical, evidence-based strategies.

NASBO is a unique, free, confidential mental health coaching program that offers practical tools to manage stress, problem-solve and build coping strategies. Coaches understand the realities of running a business and provide guidance tailored to each person’s circumstances.

Visit NewAccess for Small Business Owners.

Before Blue (Beyond Blue’s workplace wellbeing program) provides counselling, wellbeing support and resources to help employees navigate stress and uncertainty. These services offer a safe space to talk through challenges and develop strategies to protect mental health.

 

 

vic.gov.au