The Mental Load of Running a Business Nobody Talks About
One might think it gets easier as you move up the ladder, but the reality is far from being that simple. The higher you climb, the heavier the invisible weight becomes. Every promotion brings new responsibilities, sure, but it also multiplies the mental load you carry home with you.
You're no longer just managing tasks. You're holding space for entire teams, anticipating market shifts before they happen, making calls that ripple through people's lives and livelihoods.
Recent findings from the Vistage CEO Confidence Index reveal that roughly one in four CEOs experience burnout on a daily or frequent basis, while another 44% feel overwhelmed from time to time.
For women in senior roles, the numbers climb even higher. Six out of ten report frequent burnout compared to five out of ten men at similar levels and four out of ten employees broadly.
In the following sections, we'll unpack this hidden burden and explore tangible strategies to protect your wellbeing while staying effective.
The Weight of Being "On" All the Time
Running a business means your brain never really clocks out. You're processing problems in the shower, running through scenarios during dinner, waking up at 2 AM with your mind already racing through tomorrow's challenges.
This constant state of hypervigilance takes a toll that spreadsheets and profit margins never capture. You're not just managing operations. You're managing expectations, emotions, team morale, client relationships, and the ever-present fear that one wrong move could unravel everything you've built.
The mental gymnastics of holding all these pieces together while projecting confidence and clarity create an exhausting double life. But as tough as it is for most, it's even harder for women in leadership roles.
According to recent findings, women leaders face 30 types of bias in the workplace, compounding the mental load they carry. From being judged on appearance to constantly proving their worth, the hurdles women face are both subtle and pervasive.
The cognitive load of countering these biases while leading effectively is immense and rarely acknowledged.
The Solution: Start by naming what you're carrying. Write it down if that helps, or talk it through with someone who gets it. Set real boundaries around your mental space, even if it's just 20 minutes a day where work thoughts are off limits.
If you are a woman leader facing workplace bias, look for peer support through networks or mentorship programs that can provide validation and strategies from others who've walked this path. Remember that protecting your mental energy is paramount to sustaining the leadership your team needs.
The Danger of Indulging in Harmful Coping Mechanisms
When the mental load becomes unbearable, people look for release wherever they can find it. Some lose themselves in excessive gaming, seeking distraction from the relentless pressure.
Others turn to online wagering, chasing the temporary thrill of a bet when their own ventures feel uncertain. The numbers are staggering. Around 20 million adults in the United States currently report problem gambling behavior.
These addictive tendencies often spiral, as some people become trapped in a cycle of online gambling, further escalating the stress and anxiety. Those who have experienced the devastating effects of such behavior have filed an online gambling addiction lawsuit to seek justice and financial restitution.
According to TruLaw, several online sportsbooks are currently facing legal action and regulatory scrutiny, including DraftKings, FanDuel, and BetMGM.
The Solution: If you notice yourself reaching for these outlets more frequently, pause and ask what you're really trying to escape. Talk to someone you trust. That someone could be a friend, therapist, or fellow founder who has been in your shoes.
There's no shame in admitting the weight feels too heavy right now. Getting support early can help you redirect that energy toward healthier ways to decompress and process what you're carrying.
The Impossible Standard of Having All the Answers
As a leader, there’s an unspoken expectation that you must always have the answers, no matter the situation. The pressure to be constantly decisive, knowledgeable, and confident can feel like a heavy weight. It’s easy to fall into the trap of thinking that every decision must come from a place of complete certainty.
However, the truth is, no one has all the answers, and the idea that you should is not only unrealistic but also unsustainable. This constant drive to be the ultimate problem-solver can take a toll, especially when faced with complex challenges or unpredictable circumstances.
The Solution: Find at least one person outside your company where you can drop the performance and be honest about not having all the answers. This might be a peer in a different industry, an executive coach, or a trusted mentor.
Creating space to voice your doubts without judgment helps you process them instead of letting them build up. Admitting uncertainty to the right people isn't a sign of weakness. It's how you stay grounded.
When Your Body Keeps the Score
The mental load doesn't stay in your head. It migrates into your body, often in ways you don't immediately recognize as stress-related. Your jaw clenches during routine calls. Sleep becomes elusive even when exhaustion hits hard. Some leaders notice their heart racing over mundane tasks or tension headaches that arrive predictably.
Your nervous system stays on high alert, stuck in low-grade fight or flight mode. This chronic activation wears you down, affecting everything from decision-making to immune function. The pressure keeps your body braced for threats that never fully materialize, and over time, that takes a serious toll.
The Solution: Your breath is the fastest reset button you have. Try box breathing when tension builds: inhale for four counts, hold for four, exhale for four, hold for four. Repeat for two minutes.
This rhythmic breathing helps activate the parasympathetic nervous system, promoting calm and reducing stress. The physiological sigh works even faster - double inhale through your nose, long exhale through your mouth.
Before bed, progressive muscle relaxation can help you sleep better. All you have to do is tense each muscle group for five seconds, then release, moving from toes to head.
Building a Sustainable Way Forward From Here
The invisible weight of leadership doesn't disappear, but how you carry it can change dramatically. Start with one small practice from this article and build from there. Talk to someone who understands the pressure, protect your nervous system, and set real boundaries around your mental space. Your resilience isn't infinite, and treating it like it is only leads to breakdown, not breakthrough.