Der ultimative Leitfaden zur Selbstfürsorge für Startup-Gründer

Ein Startup-Gründer zu sein, bringt eine Vielzahl von Herausforderungen und Kopfschmerzen mit sich.

Long work days, company growing pains, lack of time for a social life, meetings with investors and much more can lead to added startup stress in your day-to-day life. 😰

It doesn’t help that this era of “hustle porn,” as Reddit co-founder Alexis Ohanian describes it, gives off “the idea that unless you are suffering, grinding, working every hour of every day, you’re not working hard enough … this is one of the most toxic, dangerous things in tech right now.”

But you’re not alone. There has been a sharp increase in stress levels over the last few years, and it seems to continue to get worse and worse. 👎

selbstzerstörerische Gewohnheiten Selbstfürsorge

Ein erhöhtes Maß an Anfangsstress kann kurz- und langfristige Folgen für Ihre Gesundheit und Ihr allgemeines Wohlbefinden haben.

And yes, while some people “relax” by working, that doesn’t mean it’s safe or healthy to work 24/7 and it still results in raised stress levels over time.

Thankfully, this emergence of increased stress has led to a movement combating the stress in healthy, sustainable ways: self-care. 🧘‍♀️

Selbstfürsorge ist im Wesentlichen jede Aktivität, die wir bewusst durchführen, um uns um unsere geistige, emotionale und körperliche Gesundheit zu kümmern. Denken Sie an: Meditation, Yoga, Lesen und andere Aktivitäten.

And while self-care has become more and more popular with the Insta-influencer crowd over the years, self-care is for everyone – including startup founders. 😎

Selbstfürsorge Mein bestes Leben leben

Starting and building a company is stressful, yes, but it also needs to be sustainable. The last thing a company needs is a founder who gets so sick or burned out that she/he can’t work anymore.

Besides, there’s a difference between a bit of healthy stress and conflict that empowers you to charge forward with your company and the kind of stress and conflict that prevents you from being a functional human being.

So, let’s explore self-care and how startup founders can implement it into their daily lives! 👊

I have work to do, I don’t have time to take a long bath or meditate for three hours.

There’s a common misconception with self-care in that it only encompasses spa-like activities: face masks, yoga retreats, taking a long bath, etc.

Selbstfürsorge Affengesichtsmassage

But it’s much, much more than that (and in many instances, none of those things at all).

As I mentioned in the beginning, it’s the deliberate act of doing something that helps our mental, emotional and physical health. That means self-care can be as simple as drinking enough water during the day or taking your prescribed medications on time.

Self-care can include a long walk around your favorite park, re-reading your favorite book and, yes, if you’d like, some meditation in the morning. 📚

That’s the beauty of it: there’s no “right” or “wrong” way to perform self-care. Every self is different, meaning the care can vary.

Selbstfürsorge Gönnen Sie sich etwas

Also gut, warum sollte ich mich um die Selbstfürsorge kümmern?

Startup stress is a very real thing, and it can have dramatic consequences in the long-term. 🙅‍♀️

Zu den körperlichen Stresssymptomen gehören Kopfschmerzen, Muskelschmerzen, Schlafstörungen, Schmerzen in der Brust, Müdigkeit und können nach Angaben der Mayo Clinic zu vielen Gesundheitsproblemen wie Bluthochdruck, Herzkrankheiten, Fettleibigkeit und Diabetes beitragen.

Darüber hinaus kann Stress dazu führen, dass man sich ängstlich, überfordert und reizbar fühlt, und er kann Depressionen verschlimmern.


And while startup founders have a lot of added stress, this can trickle down to your team and change the dynamic among your colleagues – not good.

Ein gestresstes und ausgebranntes Team kann zu einer höheren Fluktuation der Mitarbeiter führen, die Spannungen im Büro erhöhen und Ihrem Unternehmen einen schlechten Ruf als Ort verschaffen, den Talente um jeden Preis meiden sollten.

No one wants that. 😐

Self-care is not only something that startup founders need to embrace personally, but it’s also something they need to encourage among their teams.

Was muss ich tun? Wie kann ich anfangen?

Fortunately, self-care in itself is quite simple. The trick is to make sure you’re realistic and disciplined enough about your goals (and to avoid any judgement or shame if you forget to do something).

If you’re someone who works too much and never has time to exercise or see friends, for example, start small and work your way toward a more balanced life. ⚖️

Verpflichten Sie sich, pünktlich von der Arbeit zu kommen und sich einmal pro Woche mit einem Freund zu treffen. Stehen Sie morgens 30 Minuten früher auf und gehen Sie joggen (noch besser, wenn Sie mit Freunden oder Ihrem Partner laufen). Kleine Schritte können große Veränderungen bewirken und Ihren Stresspegel astronomisch senken.

Selbstfürsorge üben

Selbstfürsorge gibt es in vielen Formen, also finden Sie heraus, was Sie glücklich macht und Ihnen Energie gibt, und konzentrieren Sie sich auf diese Dinge.

Und das gilt auch für Ihre Mitarbeiter. Wenn Sie ein langfristiges Engagement für Ihr Unternehmen wünschen, müssen Sie es zu einem Arbeitsplatz machen, der Spaß macht, produktiv ist und dennoch ein Gleichgewicht bietet.

Does your company have a culture of expecting everyone to always stay late? That needs to change. 😳

It’s about working smarter, not harder. Yes, the occasional deadline or launch will call for a late night in the office, but this should be the exception, not the rule.

If Slack can pull it off, I’m pretty sure your company can, too. 😉

Nachlässigkeit beim Spätdienst Selbstfürsorge

Einige zusätzliche Ressourcen

There are some awesome resources out there focused on self-care – many of which have sprung from the tech community. 📱

In terms of apps, there are plenty of fitness apps out there, so if exercise and meal planning is something you’re wanting to work on, just pick a favorite app and go from there (I’m neutral on this one because the apps you use also greatly depend on which wearable tech you’re using/not using, so this is entirely a personal preference thing)!

Für Meditation und Achtsamkeit ist Headspace eine der besten Apps, die es gibt. Es gibt auch Apps wie Calm, 7Mind und Meditation Studio sowie zahlreiche Online-Yoga- und Tiefatmungsübungen, die Sie finden können.

headspace selbstfürsorge

Für die allgemeine Selbstpflege können iPhone-Nutzer Aloe Bud verwenden, eine App, die der Selbstpflege gewidmet ist und Sie bei Ihren Routinen auf dem Laufenden hält.

For more in-depth care processes, You feel like shit is an online flowchart that helps you get through routines and ensures that you’re taking care of yourself.

But just downloading an app doesn’t necessarily mean you’re taking care of yourself.

It’s a commitment, it’s a frame of mind. And while that sounds a bit cult-y, just remember that this can be the difference between a long, fulfilling, healthy life and a life of stress, irritability, anxiety and resentment.

Personally, I’d take the former over the latter any day. 🤷‍♀️

With that said, self-care comes in many forms, so find what makes sense for your life. If it’s as simple as eating less junk food and moisturizing every day to make you feel less stressed and healthier overall – go for it!

Just make sure that the life and the company you are building are sustainable – mentally, physically and emotionally, just as much as they are financially.

We need to end the “hustle porn” epidemic – it’s toxic and unproductive in the long-term, both personally and professionally.

Instead, we need to pave the way for self-care to drive how we lead our lives and our businesses, however that may look for you. 🚀

This would lead to healthier, happier startup founders as well as healthier, happier startup employees. It’s a win-win for everyone.

High Five Selbstfürsorge

Wir hoffen, dass Ihnen dieser Beitrag gefallen hat. Wenn ja, empfehlen Sie ihn weiter!

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Ali Colwell