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Stress busting techniques from Esther Nagle

stress busting techniques for business owners from esther nagleWe all encounter a little stress in our lives, so it’s important to know some quick tips to reduce and remove our stress. These stress busting techniques were shared with us by Esther Nagle, from Balance and Breathe, in our recent online conversation.

Stress busting techniques


Esther’s top stress busting tip is getting your sleep right. Many business owners struggle to sleep well as your brain is buzzing with ideas, or you “just want to get this done”. Instead of getting good sleep, and letting our bodies and brains rest, we often believe that we’ll work through it.

Without sleep, we’ll start to feel more stressed, and out of control. Sleep helps us get a more balanced view of our work, and life.


After your great sleep, Esther suggested that you need to make time for yourself in the morning to set up your stress free day. Whatever you do with that dedicated “morning routine”, (and you may need to play a little bit to get it right for you), be it exercise, meditation, planning, or a mixture of different activities, will be important to the day ahead.


This is one area we know that business owners struggle to do. And it’s often the ‘regular’ bit of it that’s missing!

Whether you set an alarm to keep your day broken up, or schedule your day with breaks into it, it’s important that you step away from your work, take a break, before returning to it.

Having a drink, (why are brew areas so important in offices? Not just for the social interaction, but the act of moving from your desk to get a drink), going for a short walk, stretching, dancing, singing. Changing your physical and mental state for that whole body and brain change is important.


This is an interesting one, but one you’ll probably have heard of. It’s interesting that Esther thinks this is important as a stress busting technique.

Knowing that you have a lot to be grateful for can really help you to focus on what’s fantastic about your work and business, and know that the current frustations (stresses), are only there to make your business better in the future.

Some people write down their #threethings each day in a journal or diary, or even share them on social media (making you accountable for what’s good in your life). Others will have times during the day when they’ll think about what they’re grateful for.


I know from personal experience that business owners are often bad at asking for help! We think we have to know it all and do it all. Hmmm. That’s not going help our stress levels is it?

So, what can you ask someone else to do? Is it the family to do more around the house if you need to work in the business more? Can a friend help you out at an event, instead of you trying to do it all yourself & not being pleased that you couldn’t speak to everyone? Would an assistant be helpful to do the things you don’t enjoy/aren’t finding time to do?


It’s interesting that Esther chose this one to end our conversation, as when she started talking about it, it felt to me that it was the most important stress busting technique that’s available! [Note – Esther has told me since that she could have talked for days about breathing, so she left it until last to ensure she told us the other top tips first!]

Breathing well, helps keep us grounded. Simply breathing in and out, takes the focus away from our busy mind, and focuses on the breath. There’s different breathing techniques you can learn. For starters, simply breathe in and out deeply three times.

I use this when I start to feel a little anxious and is the perfect way to get yourself back in control when you feel yourself getting a bit ‘off balance’.

More stress busting technique support

I learnt loads from Esther, from Balance and Breathe, in our short time together. Her stress busting techniques are all simple to put into practice and are all free! We just need to do them.

Esther shared an excellent 13 minute relaxation exercise. You can contact Esther directly for more information, or support

If you’d like some support, as a business owner, to reduce your stress, whilst continuing to work in your business, the Business Cheerleading Club has other business owners who know what you’re feeling, and going through, and will support you to put your stress busting techniques in place. It’s a place to ask for help.

What else would you add to these stress busting techniques for business owners?

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