Practical Self-Care Tips to Reboot Creativity
How to Stress less and stay inspired for Creative Entrepreneurs
Written by Sue Patel
You are a creative business owner. Your products and services aren’t just a business to you. They’re your way of sharing your ideas, heart, and talents with the world. Your creativity is the lifeblood of your business. You are your business. Which is why it’s vital that you take good care of yourself.
Self-care is not optional for creative entrepreneurs, it’s a must.
It takes energy to bring your ideas to life. Think about a time when creative inspiration struck. What were you doing? Chances are, you weren’t rushing around or stressed.
Stress snuffs out your creative spark. And it’s up to you to keep it lit. Inspiration Taking care of yourself is the key to your business success.
Rest and recharge
You have a business to run. You wear many hats and have a never-ending to-do list. It’s easy to get pulled into the 24/7 business owner mentality. That hustle mentality can make you feel like a hamster spinning its wheel and getting nowhere. Here’s the thing...you know the spinning won’t get you anywhere. So, get off the wheel.
Take mindful breaks
Schedule multiple breaks in your day, and make them a non-negotiable business activity. Taking a break from work actually boosts your creativity, health, and helps you avoid burnout.1 Yes, you read that right. Taking breaks actually increases your productivity. Just be sure to do something that’s not related to your business at all. Personal development or research on YouTube don’t count. Take the time to unplug. Because all work and no play chase creative ideas away.
Take breaks, and take them often. Set alarms every hour to stand up and stretch, go for a walk, or connect with a friend. In fact, go ahead and book your next vacay right now!
To supercharge your breaks, practice being fully present. Engage as many senses as possible. If you take a walk, pay attention to the feeling of the sun warming your skin, the smell of freshly cut grass, the sound of leaves rustling in the breeze, and the sight of birds flying. Try to keep your mind connected to your body instead of letting it drift off.
Focus on what’s happening right now. When you’re thinking about what is, you’re not stressed about what you should have done or what might happen.
Manage stress
A business owner like you definitely experiences stress, and that’s not always a bad thing. The excitement and motivation you feel before you launch a product or course is called eustress. Your heart rate and breathing get faster, you feel energized, focused, and confident. Stress is helpful when it’s a temporary push that inspires you to act. It’s almost like your own cheerleader chanting, “You can do it!”. You need positive stress to run your business.
But, if you don’t take the time to recharge regularly, stress can quickly become your enemy. Pay attention to signs that stress is crossing over to the dark side. Instead of a short-lived burst of energy, negative stress (distress) makes itself as comfortable as an unwelcome houseguest. Instead of excited, you start to feel anxious and worried. Too much “push” energy can leave you feeling exhausted and irritable. You can begin to feel defeated instead of motivated. That cheerleader can quickly turn into a disgruntled fan yelling, “What are you doing?!” Living in a constantly stressed state is most definitely not good for you or your business.
The good news is, you can manage stress and make it work for you instead of against you. Mindful relaxation is a super effective way to keep your stress levels healthy. Show stress it can take a break by regularly calming your mind and soothing your body. Slow down your heart rate, deepen your breathing, relax your muscles, and calm your thoughts. Remember, you only need stress on the field for the big plays. It can get comfy on the bench for the rest of the game. Get familiar with how your body feels in its relaxed state, so you can better recognize when you’re heading too far in the other direction.
You can manage stress before, during, or after you are feeling it.
Your choice to chill might involve a massage table, yoga mat, or meditation cushion. Or it could be as simple as sipping a cup of coffee in silence. The goal is to calm your mind and release tension in your body. Three techniques that are especially effective in controlling cortisol, your body’s stress hormone, are2:
Box Breathing - a breathing cycle technique
Inhale for a count of 4.
Hold breath for a count of 4.
Exhale for a count of 4.
Hold breath for a count of 4.
Repeat until you feel noticeably less stress.
Guided Imagery - can be guided by a narrator, music, and/or silently (guided meditation apps or YouTube videos are helpful tools)
Sit or lie down comfortably, preferably with eyes closed.
Remember or imagine a relaxing environment.
Mentally experience the scene with all 5 senses.
Breathe deeply throughout the exercise.
Progressive Muscle Relaxation
Sit or lie down comfortably, preferably with eyes closed.
Tense your feet (curling your toes) for 5 seconds, then slowly release for 10 seconds.
Slowly move up your body one section at a time - legs, hips and buttocks, stomach and chest, shoulders, face, hands and fingers..
Don’t tense any body part to the point of pain.
Be sure to breathe deeply the whole time.
Honestly, though, it doesn’t much matter how you relax, just as long as you do.
Relax as often as you need to. For some people, once a week might do it. For others, twice a day is the sweet spot. Some might recharge best with a mindful break every few hours. The goal is to recognize when your energy turns from excited to anxious, and reset.
Keeping stress in check has major physical benefits, as well. Squashing negative stress can:
reduce anxiety
lower blood pressure
reduce inflammation
improve immunity
improve sleep quality
Are you hearing me? You can book that next massage with zero guilt, people!
Get high-quality sleep
Even better than relaxing is resetting with a good night’s sleep. Getting enough z’s helps your body and brain stay healthy and keeps stress in check. REM sleep, or the deep sleep state linked with rapid eye movement and dreams, actually boosts creative problem-solving.4 Kind of important for a creative business owner, don’t you think?
Business owners have been known to pull some all-nighters or skimp on sleep every now and then. But consistently cutting sleep short can mess with your hormones and metabolism.5 That means, Repeated lack of sleep can set you up for reduced brain function, hormone disruption, and disease.6 Not good. Aim to get at least 7 hours of sleep every night to perform at your peak.
According to the National Sleep Foundation, the path to a good night’s sleep begins at least an hour before bed. It’s important to wind down mentally and physically to get high-quality sleep.
Follow these tips for a good night’s sleep.
Go to sleep and wake up at the same time every day.
Limit naps to 30 minutes or less.
Exercise regularly - but not too close to bedtime.
Go screen-free for an hour before turning in for the night.
Take a warm shower or bath.
Relax your mind by listening to music or reading.
Keep the temperature in your room cool.
Avoid caffeine, alcohol, and nicotine close to bedtime.
Avoid eating fatty, spicy, acidic and sugary foods before bed.
If you practice healthy sleep hygiene (yes, it’s really a thing) and still don’t feel well-rested, see your doctor. Sleep disorders can result in poor sleep, which can lead to health problems later on.
Eat well, feel well
Everything you put into your body affects your energy and brainpower. It takes work to turn your creative dreams into reality. You need quality fuel in your tank. Running on fumes is not a good business practice.
Eat for Energy
Do
Don’t
Fill up on nutrient-dense whole foods, like fruits, vegetables, nuts, high-quality protein, and whole grains. Quality nutrition = quality energy.
Rely on quick pick-me-ups, like that second (or third or fourth) cup of coffee.
Eat regularly. If you’re someone who forgets to eat, schedule, then set an alarm for mealtimes.
Reach for processed energy bars filled with questionable ingredients.
Hydrate with water throughout the day. Not a fan of plain water? Flavor it with your favorite fruits, mint, or cucumbers. Still not feeling it? Try sparkling water for hyped-up hydration.
Be weighed down by sugary or processed foods and drinks that leave you feeling sluggish.
The best diet for you is the one that makes you feel good. Everyone has unique nutritional needs. One diet does not fit all, so don’t follow the fads. Don’t add to your stress by forcing yourself to stick to restrictive food rules. Find what works for your body. Eating should be a pleasurable experience, not a soul-sucking chore. Talk to your doctor or a nutritionist if you need some guidance pinning down what should be on your plate.
Move your body
You know that exercise and movement do your body good.
Regular physical activity:
reduces your risk of heart disease, diabetes, and cancer
keeps your blood sugar levels in check
builds stronger bones and muscles
But exercise has a powerful effect on your creativity, productivity, and mindset, too.
One study showed that simply walking, especially outdoors, “opens up the free flow of ideas”.7 Walking literally gets your creative juices flowing. Turns out that overused cliche is actually true. Your ideas are what your business is built on, so get moving to keep them flowing.
Creative thoughts aren’t enough to sustain your business. You must be able to turn your ideas into products and services for your customers. Exercise helps. Regular physical activity increases well-being and productivity.8 Being active even makes you happier.9
Pick activities you actually like doing. Exercise at whatever time of the day works for you. Mini-workouts throughout the day are just as beneficial as one longer workout. Any regular exercise is beneficial. Make fitness fun and refreshing so you’ll do it consistently. It should feel like a treat, not a punishment.
Simply put, exercise improves your mindset, mood, focus, and ability to get things done. And that is how you build a sustainable business.
So what are some simple ways you can amp up your activity level?
Take a walk
Do yoga
Take a fitness class in person or online
Play a sport
Do some cardio or strength moves while you listen to music or watch TV
It turns out, exercise and movement are good for your business, too.
Protect your positive energy
Balancing creativity with the logistics of own\\\ing your own business can get tricky. It’s easy to get pulled in different directions and end up feeling drained. Protect your positivity while you thrive in your business. Set boundaries to feel empowered. Act in alignment with your values to be both successful and fulfilled. When you take care of yourself, you can better serve your customers. Your energy is your most important asset. Avoid burnout by keeping stress under control.
Set business hours
Smart business owners set strict business hours, and stick to them. Stressed business owners are “on” 24/7. When it’s time to clock out each day, shut down your computer, turn off your email and social media notifications, and walk away. Unless it’s a true emergency, it can wait. Give yourself time to unplug from your business so you can come back refreshed and energized the next day.
It’s easier to sidestep burnout when there’s harmony between your business, relationships, and other interests. You can stay excited and more motivated about your business when it doesn’t take up all your time.
Your business should be a beautiful, fulfilling part of your life, not your whole life.
Say no to projects and people that don’t align with your values and goals
Value yourself enough to work with people who respect you and your business. Say no to projects that spread you too thin. Don’t do work that leaves you feeling uninspired and takes time away from more important aspects of your work and life.
Don’t compare yourself to other business owners.
Your entrepreneurial journey is unique. Your story isn’t exactly like someone else’s. Avoid the temptation to compare your business and success to anyone else’s. It’s ok to be inspired by people who are crushing it. It’s ok to challenge yourself by making big goals. But don’t fall into the trap of a scarcity mindset, or not-enough attitude. Instead, protect your confidence and drive with an abundance mentality, which focuses on your accomplishments and endless possibilities.
Seek out support
As a business owner, it’s important that you don’t waste your time and energy. If you find you’re getting bogged down in the details when you should be focusing on the big picture, you might need some help. Software solutions can help you with almost every aspect of your business, including contracts, invoices, and workflow. Have a team? Delegate time-sucking tasks, so you can focus on attracting more customers. No team? No worries. You can find freelance services for things like virtual assistants, copywriting, and editing. You don’t have to do it all yourself.
Connect
You love your business. But it’s not the most important thing in your life. At least it shouldn’t be. Make time for your family and friends. Surround yourself with people who support you and enrich your life. Build deep connections with those who make you feel loved and happy. After all, isn’t that what’s most important in life?
In her book Big Magic, Elizabeth Gilbert shatters the myth that you have to suffer for your art. “You can clear out whatever obstacles are preventing you from living your most creative life, with the simple understanding that whatever is bad for you is probably also bad for your work.” Ah! The case for self-care. Permission to take care of yourself so you can take care of business.
Gilbert argues that living creatively should be delightful. Your business is based on creating joy and beauty for your customers. How can you do that if you feel burdened and burnt out?
Choose instead, to nurture yourself, and protect your creative energy. “And at the end of your days, you can thank creativity for having blessed you with a charmed, interesting, passionate existence."10
Written by Sue Patel
Sources:
1Jan de Jonge, Ellen Spoor, Sabine Sonnentag, Christian Dormann & Marieke van den Tooren (2012) “Take a break?!” Off-job recovery, job demands, and job resources as predictors of health, active learning, and creativity, European Journal of Work and Organizational Psychology, 21(3), 321-348. DOI: 10.1080/1359432X.2011.576009
2Norelli , S. K., Long, A., & Krepps, J. M. (2020). Relaxation Techniques. In StatPearls. StatPearls Publishing.
3Buric Ivana, Farias Miguel, Jong Jonathan, Mee Christopher, Brazil Inti A.(2017) What Is the Molecular Signature of Mind–Body Interventions? A Systematic Review of Gene Expression Changes Induced by Meditation and Related Practices, Frontiers in Immunology, 8, 670. doi: 10.3389/fimmu.2017.00670
4Denise J. Cai, Sarnoff A. Mednick, Elizabeth M. Harrison, Jennifer C. Kanady, Sara C. Mednick (2009) REM, not incubation, improves creativity by priming associative networks,
Proceedings of the National Academy of Sciences, 106(25), 10130-10134. doi: 10.1073/pnas.0900271106
5Camila Hirotsu, Sergio Tufik, Monica Levy Andersen (2015) Interactions between sleep, stress, and metabolism: From physiological to pathological conditions, Sleep Science, 8(3), 143-152. doi: 10.1016/j.slsci.2015.09.002
6J.C. Kreutzmann, R. Havekes, T. Abel, P. Meerlo (2015) Sleep deprivation and hippocampal vulnerability: changes in neuronal plasticity, neurogenesis and cognitive function, Neuroscience, 309, 173-190. doi: 10.1016/j.neuroscience.2015.04.053
7Oppezzo, Marily,Schwartz, Daniel L. (2014) Give your ideas some legs: The positive effect of walking on creative thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition, 40:4, 1142-1152. doi:10.1037/a0036577
8Puig-Ribera, A., Martínez-Lemos, I., Giné-Garriga, M. et al. (2015) Self-reported sitting time and physical activity: interactive associations with mental well-being and productivity in office employees. BMC Public Health 15, 72. doi: 10.1186/s12889-015-1447-5
9Kanning, M., & Schlicht, W. (2010). Be Active and Become Happy: An Ecological Momentary Assessment of Physical Activity and Mood. Journal of Sport and Exercise Psychology, 32(2), 253-261. doi:10.1123/jsep.32.2.253
10Gilbert, E. (2016). Big Magic: Creative Living Beyond Fear. New York City, NY: Riverhead Books.