In this high-pressure environment, the metaphorical "Black Dog" can appear, adding to the weight business owners carry.
First coined by Winston Churchill to describe his struggles with depression, the "Black Dog" represents an overwhelming sense of sadness, mental exhaustion, and emotional withdrawal.
For those dealing with depression, every business task feels monumental, and the joy of building something meaningful may seem out of reach.
What Does “Black Dog” Really Mean?
The term “Black Dog” has evolved to commonly refer to depression, particularly when it manifests as a cloud of fatigue, loss of interest, or mental fog.
While there are various depressive disorders recognised by the medical community, "major depressive disorder" (or clinical depression) is often the condition most associated with persistent, debilitating sadness.
Depression is a mood disorder that disrupts the brain and body’s ability to produce the essential “feel-good” chemicals that regulate sleep, appetite, and mood. Left unaddressed, this imbalance can create a cascade of emotional and physical symptoms:
Under or oversleeping: Difficulty getting restful sleep or staying awake too long.
Appetite changes: Either eating more or less than usual, depending on mood.
Muscle weakness: Struggling with what would normally be easy physical tasks.
Thoughts of suicide: Feelings of hopelessness and purposelessness.
Despair: A seemingly bottomless sadness that’s tough to escape.
Irritability: Short-tempered responses to minor issues.
Stomach pain: Lingering digestive discomfort without clear cause.
Headaches: Frequent, stress-related tension headaches.
Profound sadness: Persistent sadness that lingers day after day.
Loss of interest: No longer finding enjoyment in once-loved activities.
Feeling "numb" or apathetic: A complete lack of emotion or enthusiasm.
Difficulty performing self-care: Even basic routines feel too hard to maintain.
No motivation: Apathy toward once-important goals and tasks.
How Depression Affects Business Owners
The life of a business owner is filled with countless tasks, decisions, and goals. Depression, however, can drain the energy needed to handle these day-to-day demands.
It can make prioritising tasks difficult, managing customers stressful, and handling criticism painful. Plans that would normally be exciting, like launching a new product or strategising for growth, may feel daunting.
When the Black Dog takes hold, even the simplest task, like responding to an email - can feel like climbing a mountain.
Tips for Overcoming the "Black Dog"
While dealing with depression is a deeply personal journey, here are strategies that can help reduce its impact and gradually lift the fog:
Seek Professional Therapy
Working with a mental health professional is often invaluable. Organisations like the Black Dog Institute or Beyond Blue offer resources, therapy, and support to help manage depressive symptoms. A therapist can help you develop coping mechanisms and provide tools to reframe negative thinking.
Medication
Sometimes, depression may require medication to rebalance the brain’s chemistry. Speaking to a healthcare provider about antidepressants or other medications can make a significant difference, especially for those experiencing severe or persistent symptoms.
Take a Break
Stepping away, even if only briefly, from the daily grind can provide much-needed relief. A short holiday, a weekend away, or even just a few hours for yourself can recharge your mind and restore a sense of calm and clarity.
Reach Out to Your Network
Regularly connecting with others, whether they’re friends, family, or business associates, can help break the isolation that often accompanies depression. This network of support can provide encouragement and new perspectives to help you move forward.
Break the Routine with New Events
Introducing something fresh into your daily or weekly routine can help lift your spirits. Attending a networking or industry event, learning a new skill, or simply changing your workspace can bring a shift in perspective and reduce feelings of stagnation.
Set Small, Manageable Goals
Rather than focusing on large tasks, break them into smaller, manageable steps. Completing even minor tasks can boost morale, helping you build momentum and reduce the feeling of being overwhelmed.
Prioritise Self-Care
Basic activities like exercise, meditation, or just getting outside for fresh air can improve mood and energy. Make self-care a non-negotiable part of your day.
Reframe Negative Thoughts
Depression often fuels negative self-talk. Try reframing these thoughts by acknowledging your challenges but reminding yourself of your strengths. Focus on past successes or accomplishments to boost your confidence.
Speak to a Mentor
Reaching out to a trusted mentor like Robert Durrant who can help you navigate both business challenges and personal struggles. A mentor can assist in setting realistic goals and help break large projects into manageable steps. They offer an outside perspective, which can provide motivation and build resilience.
Remember: You Are Not Alone
If you’re struggling with the Black Dog, it’s essential to know that you are not alone. Many business owners, perhaps even people you admire, have faced similar battles.
Depression can be managed, and with the right support and resources, you can regain your sense of purpose and passion. Reaching out to others, seeking professional help, and breaking down tasks into achievable steps can all help you take back control.
Finding relief and regaining your motivation is possible. With patience and persistence, you can work through these feelings and reconnect with the drive that led you to start your business in the first place.
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Robert Durrant
High-Performance Mentor and Coach
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