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Your productivity might drop and your decisions start leading to The Three Rs framework offers a good overview of the kinds of
poorer outcomes. activities and daily practices that can help prevent and manage
Outside work, you might start to notice changes in your appetite burnout in entrepreneurs, says Ekperigin. But due to the wide
or how much sleep you’re getting. To escape these feelings range of activities the framework suggests, entrepreneurs might
temporarily, some entrepreneurs turn to substance use. find it hard to know where to start—or try to take on every activity
all at once.
“Over time, the excitement you felt when you started your
business begins to deplete,” says Ekperigin. “You can lose sight of Instead, Ekperigin suggests starting small with just the activities
why you wanted to launch a business because you don’t see the that are easy to incorporate into your day. For example, you might
potential you did before.” begin with deep breathing exercises and a short, five-minute
walk each day, or playing relaxing music while you work. She also
Effects like these can also impact your employees’ performance recommends keeping a daily routine.
and job satisfaction, as many teams draw energy and enthusiasm
from the business leader. Along with these daily habits, Ekperigin recommends seeking
professional help if your symptoms prove difficult to manage. A
How to prevent and manage burnout mentor can also help by acting as a sounding board and source of
There are many models out there that can help you prevent support. An ideal mentor is someone who can speak frankly and
burnout or manage it once you notice it. One that has gained won’t hesitate to tell you to step away from work if you seem to
traction in recent years is the “Three Rs” framework: be struggling.
Respite: Take regular breaks from work, even if it’s only for five Get more support for your mental health
minutes. Listen to relaxing music, practice mindfulness, and You can always speak to your family doctor if you’re seeing signs
reflect daily on what went right at work. of burnout or reach out to a professional therapist directly for
Reappraisal: Seek cognitive-behavioural therapy (CBT) to additional support. While busy schedules and competing priorities
reformulate habitual thinking and behaviours around work and make it hard to find the time for therapy sessions, flexible and
reduce long-term stress and depressive symptoms. Learn stress virtual services are available.
regulation techniques to change your relationship with stress,
seeking to optimize it rather than reduce it.
Regimen: Change your bedtime behaviours to ensure you’re getting
enough sleep. Start and maintain a regular exercise routine, which
can improve sleep quality, performance, and mental health.

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