Is work stress taking over your small business life? a life coaching reset
Running a small business can be deeply rewarding and deeply relentless. When you’re the owner, you’re also often the marketer, bookkeeper, customer service team, operations manager, and the person who holds it all together.
If you’re a small business owner in Australia and you’re feeling stretched thin, you’re not failing. You’re likely carrying too much for too long.
Life coaching can help you step out of survival mode and into a calmer, more sustainable way of working.
What work stress looks like for small business owners
Work stress for business owners often isn’t about one big crisis. It’s the constant mental load.
You might notice:
You’re “on” all the time (even when you’re not working)
You feel guilty when you rest
You’re doing everything yourself because it’s faster or easier than delegating
You’re avoiding finances, admin, or hard conversations
You’re snapping at your partner, kids, or team because you’re depleted
Your sleep is light, broken, or you wake up thinking about work
Sometimes stress also shows up as perfectionism, procrastination, or a constant sense of “I’m behind.”
Why small business stress can feel so personal
When you run a business, it’s not just a job. It’s your reputation, your income, and often your identity.
Add in:
Unpredictable cash flow
Client expectations and last-minute changes
Wearing too many hats
Difficulty switching off (because work is always “there”)
Pressure to keep everyone happy
Stress can become your daily baseline.
How life coaching helps with work stress
Life coaching is practical and future-focused. It supports you to:
Get clear on what’s driving the stress (not just the symptoms)
Set boundaries with clients, staff, and yourself
Build a weekly structure that protects your energy
Make confident decisions (without overthinking everything)
Create habits that reduce overwhelm and increase follow-through
If your stress is linked to trauma, panic symptoms, or persistent low mood, counselling may be a better fit, or a powerful complement. The right support depends on what you’re experiencing.
A simple coaching framework: Reset, Reframe, Rebuild
Here’s a coaching-style approach you can try this week.
1) Reset your nervous system (so you can think clearly)
When your body is in fight or flight, your brain struggles to plan, prioritise, and communicate.
Try one of these 2-minute resets:
Box breathing: Inhale 4, hold 4, exhale 4, hold 4 (repeat 4 times)
Long exhale: Inhale gently, then exhale slowly for 6–8 seconds (repeat 5 times)
5-4-3-2-1 grounding: 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste
These won’t fix your workload, but they help you respond instead of react.
2) Reframe the story that keeps you stuck
A lot of business-owner stress comes from the meaning we attach to work:
“If I don’t do it, it won’t get done properly.”
“If I say no, I’ll lose the client.”
“I should be further ahead by now.”
“Everyone else is managing, why can’t I?”
Coaching questions to try:
What am I assuming right now?
What’s the cost of continuing this way for another 3 months?
What would I tell a friend in the same situation?
A more balanced reframe might be:
I can run a successful business without running myself into the ground.
3) Rebuild your week around your priorities (not your panic)
Try this 15-minute planning reset:
Choose your top 3 priorities for the week.
Block two focus sessions in your calendar (even 45 minutes each).
Pick one boundary to practise:
No emails after 7pm
One meeting-free hour per day
Lunch away from your desk
A clear “office closed” time
Choose one recovery habit that actually fits your life:
10-minute walk
Stretching before bed
Screen-free wind-down
Journaling “brain dump”
Small changes, consistently applied, create real relief.
Boundary scripts for clients (without the guilt spiral)
If boundaries feel awkward, try these:
“I can do this by Friday, or I can prioritise X today. Which would you prefer?”
“I’m currently booked out, but I can offer the next available time on ___.”
“To deliver this properly, I’ll need an extra __ days. Does that work?”
“I respond to messages during business hours. I’ll get back to you tomorrow.”
Boundaries aren’t rude. They’re part of being professional and sustainable.
A quick check-in: are you stressed, or are you burnt out?
Stress can often improve with better structure and boundaries.
Burnout tends to look like:
Emotional exhaustion (everything feels hard)
Cynicism or numbness
Reduced motivation and confidence
Feeling like you can’t recover, even after rest
If any of this feels familiar, it’s a sign to get support sooner rather than later.
Ready for a calmer way to run your business?
You don’t have to choose between a successful business and your wellbeing. With the right support, you can build a way of working that protects your energy, your relationships, and your long-term goals.
Halo Journey Australia offers online life coaching with flexible appointments, including after-hours and weekends.
