Burnout, recognised by the World Health Organization as a state of professional exhaustion linked to overwork, is generally associated with salaried employees. Yet entrepreneurs and business founders are not immune to it, and the importance of mental health in the entrepreneurial journey cannot be underestimated. Recognising and responding to this reality is essential not only for the personal wellbeing of the entrepreneur, but also for the long-term success of the business.
What is burnout?
The Belgian Superior Health Council (Conseil Supérieur de la Santé -CSS) describes burnout as a complex process, influenced by a number of factors. It occurs when, in a professional setting, a person is exposed for too long to an imbalance between what they give in terms of effort, energy and commitment, and what they receive in return, whether that's recognition, support or resources. This lack of reciprocity eventually leads to deep exhaustion, not only emotional, but also physical and psychological.
Burnout is a state of profound exhaustion, far more than just temporary tiredness. It affects emotions (irritability, anger, crying), cognitive abilities (memory, attention) and behaviour (detachment, cynicism, feelings of uselessness). It is also a biological phenomenon, affecting hormones, the immune system, sleep and nutritional balance. In short, it is a gradual process that profoundly alters a person's relationship with their work, both mentally and physically.
Identifying the signs of burnout in entrepreneurs
The signs of burnout, which may be physical, emotional or behavioural, usually develop gradually, making them difficult to detect at first.
Signals to look out for include:
- Physical symptoms such as persistent fatigue, headaches or stomach aches, migraines, difficulty sleeping, increased susceptibility to infections and illness, etc.
- A feeling of not having any personal time
- The feeling of constantly running out of time
- Irritability and anger
- A feeling of loneliness and the need to withdraw from others
- A state of permanent stress
- Excessive consumption of material goods or food
- Mental and physical exhaustion
- A loss of meaning in daily activities
- Difficulty concentrating
- And more...
How to protect yourself from the risk of burnout
Preventing burnout among the self-employed requires an awareness of its causes and effects. A 2024 UCM study revealed that 51% of people mention an excessive workload as the main source of stress, followed by tax burdens (34%) and administrative constraints (30%). To avoid burnout, it is essential to spot the warning signs, change your habits and implement effective strategies to protect your health and ensure the continuity of your business.
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Supporting the body
The first warning sign (and first moment of awareness) is often physiological. Fortunately, there are natural ways to support the body and assist recovery: herbal remedies (adaptogenic, tonic or calming plants), essential oils, quality food supplements, good hydration, a diet rich in fruit and vegetables, and above all, restful sleep. These solutions can play a valuable role in rebalancing the nervous system and the metabolism.
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Stress management techniques
It is crucial that entrepreneurs manage stress to avoid burnout. There are three particularly effective levers: breathing and mindfulness to calm the nervous system quickly, physical activity to release tension and improve overall wellbeing and good time management to avoid mental overload. By combining these practices, it is possible to reduce stress, preserve energy and maintain performance over time.
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Establishing a work-life balance and learning to delegate
For entrepreneurs, maintaining a healthy work-life balance is vital for preventing burnout. Working without boundaries can quickly lead to fatigue, stress and a loss of motivation. That is why it's important to set clear working hours, respect rest periods and make time for family, friends and leisure activities.
Establishing daily routines, delegating certain tasks and learning to say "no" to non-essential demands helps preserve both energy and mental wellbeing. A well-considered balance supports not only personal wellbeing but also professional performance, as a rested, relaxed mind is more creative, focused and effective.
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Techniques for switching off from work and relaxing
Knowing how to switch off from work is essential for protecting mental energy. Taking regular breaks, setting clear working hours and having screen-free time can provide a break from the intense pace of everyday business life. Activities such as meditation, yoga, reading, walking or any other pleasurable activity promote relaxation and help relieve accumulated stress.
It is also important to create end-of-day rituals, for example, spending time with family, doing sport, or pursuing a personal passion, to mark the boundary between work and personal life. These practices can help recharge your energy, restore mental clarity and allow you to return to work with greater focus and motivation.
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Being perfectly clear about your professional vision and goals
For entrepreneurs, having a clear vision and specific objectives is a real tool for preventing burnout. Knowing where you're heading and why gives meaning to every decision, reduces the stress associated with uncertainty and avoids you being spread too thinly. Tangible goals help you measure progress, celebrate small victories and say "no" to requests that do not fit in with your strategy. By staying aligned with their vision, entrepreneurs can prioritise, focus on the essentials and preserve their energy.
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Using reliable, reassuring processes and choosing the right tools
For entrepreneurs, establishing clear processes and using the right tools can reduce stress and prevent burnout. Well-defined procedures provide a sense of structure and make work easier to manage. The right tools (management, accounting, communication, etc.) simplify tasks, save time and allow you to focus on what really matters. By combining organisation and automation, entrepreneurs can create a calmer environment, benefiting performance, wellbeing and resilience.
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Surrounding yourself with the right people and seeking emotional support
Surrounding yourself with the right people and taking advantage of emotional support is essential for any entrepreneur. A strong network, including employees, mentors, advisors and family and friends, helps you to get through the tough times, stay motivated and increase your chances of success. Entrepreneurship, although complex and sometimes solitary, becomes more manageable when you can rely on a trusted network.
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Recognising the importance of rest for productivity
Planning breaks, rest days and real holidays is not only essential for an entrepreneur's mental and physical health, but also the sustainability of their business. Working non-stop doesn't make you more productive. On the contrary, exhaustion reduces your ability to make decisions, solve problems and innovate. Taking regular time to rest helps restore energy, boost creativity, and maintain an optimal level of performance. Listening to your body and mind, and recognising that wellbeing is a cornerstone of lasting success, is essential to prevent burnout and remain effective over the long term.
Where to find practical help
Financial and social aids
- Incapacity benefits: self-employed individuals who are unable to work due to burnout can receive a daily allowance from their health insurance fund, calculated on the basis of a fixed daily amount.
- Take out income protection insurance: depending on the policy, this type of insurance helps offset a larger share of lost income, allowing the policyholder and their family to maintain their standard of living. Insurance protects your income as a self-employed person if you are unable to work due to illness or accident.
- Reduction or exemption from social security contributions: in the event of work incapacity, the social insurance fund may grant a temporary reduction or exemption from social security contributions.
Psychological and moral support
- Your health insurance: insurance providers and health insurance funds sometimes offer consultations with mental health professionals. Check with your insurance provider to find out what your policy covers.
- Un Pass dans l'Impasse: offers supportive listening and dedicated support for French-speaking self-employed people and entrepreneurs facing any kind of difficulty. If you feel you may be in distress, remember that every self-employed individual in Brussels is entitled to four free psychological support sessions, either by phone or directly with one of the non-profit organisation's psychologists, by calling 0800/300.25, available Monday to Friday, 8.30 am to 5 pm.
- 7 Jours Santé: a programme focused on the health and wellbeing of entrepreneurs. To ensure the long-term success of your business, investing in your health and wellbeing is a worthwhile strategy. A comprehensive, preventive approach protects your health, strengthens your resilience and helps you build a sustainable business.
The 7 Jours Santé experts are available for a 40-minute one-to-one consultation to help identify any psychosocial issues and suggest the best tools and solutions for your situation. - The role of support networks among entrepreneurs: these mutual aid networks provide a space to share experiences and advice, and to find support from others who understand the unique challenges of entrepreneurship. Platforms such as LinkedIn and local entrepreneur groups can be excellent resources.
Being an entrepreneur is exciting, but it also carries health risks. Preventing burnout is essential for long-term success. Taking care of yourself, listening to your needs and asking for support can turn pressure into sustainable energy. Success comes from balancing performance with wellbeing because health remains the most valuable asset of any entrepreneurial venture.