Building resilience: 4 science-backed strategies for entrepreneurs to overcome setbacks and stay motivated

Resilience is key to overcoming setbacks, uncertainty, and the daily challenges of running a business. In this blog, communication expert Emma Ewing and well-being coach Tammy Barter break down what resilience means, why it’s crucial for success, and how to build it – so you can make better decisions, stay motivated, and tackle tough situations with confidence.

As an entrepreneur, you’re no stranger to hard work, taking risks, and tackling challenges every day. You likely know the qualities that drive success. But one trait stands above the rest for long-term achievement: resilience.

What is resilience?

Resilience is the psychological strength that helps you cope with stress, setbacks, and hardship. It’s the mental reserve you draw on when things don’t go as planned. Think of it as your capacity for change, i.e., your ability to adapt without permanently bending out of shape. In business, where things can change quickly and unexpectedly, this skill is essential.

When your resilience is low, it’s harder to make decisions, be creative, and stay productive. You might feel overwhelmed and stuck. But when you have strong resilience, you can think quickly, adapt to new situations, and stay calm under pressure. In other words, resilience is about maintaining the energy and mindset to keep moving forward.

Why does resilience matter for entrepreneurs?

Entrepreneurship is a rollercoaster ride. One day you’re celebrating a big win, and the next, you’re dealing with a major setback. Here’s why resilience is so important:

• performance & decision-making: when under stress, your ability to think strategically can be compromised. The fight, flight, or freeze response might be helpful in a survival situation, but not when you’re handling a difficult client or a high-stakes business deal.
• mistakes & learning: every entrepreneur faces failure. Resilience shifts your perspective, turning mistakes into learning opportunities rather than personal setbacks. It helps you bounce back, absorb the lessons, and keep moving forward stronger than before.
• mood & motivation: running a business can sometimes feel like slow progress, and it can be tough to stay motivated. Resilience keeps you engaged and focused, even when things aren't going as fast as you'd like. It helps you push through the uncertainty and stay connected to your long-term vision.
• managing crisis: Crises are part of business, and they require you to stay calm and think clearly. Just like teams rotate in high-stress situations to prevent burnout, entrepreneurs need to manage their energy to avoid rash decisions. Resilience helps you pause, think things through, and make smarter choices under pressure. As human performance researcher Peter Hancock puts it, "If an engineer wants to know how strong a material is, they put it under stress. It’s the same with people." Your ability to handle pressure will shape your long-term success.

4 science-backed strategies to strengthen your resilience

To build resilience, you need strategies to manage stress, recover quickly, and stay motivated. 

Here are 4 ways to get started: 

1. Set yourself up for resilience

Running a business is a marathon, not a sprint. Psychologist Ann Masten explains "surge capacity" as the emergency energy we tap into during short-term crises. But when stress becomes constant, like juggling cash flow uncertainty, supply chain issues, or handling demanding clients, this capacity runs dry. That’s when burnout hits.

To stay resilient, you need to replenish your energy. Here’s how:

• win small, win often: Focus on small, quick wins like responding to a few important emails or organising your workspace. Small tasks build momentum and make bigger ones feel less overwhelming.
• prioritise smarter: Not everything needs your immediate attention. Use the Eisenhower Matrix to decide if something is urgent or important. Delegate or drop the rest.
• identify energy drains: Recognise what’s draining your energy, like endless meetings or social media distractions. Limit non-essential Zoom calls, mute notifications, or shorten discovery calls. Protecting your energy helps long-term resilience.

2. Complete the stress cycle

Stress isn’t a one-time event, but a cycle. Neuroscientists Emily and Amelia Nagoski explain that while we often deal with the stressors (like work challenges), we often forget to address the physical stress response in our bodies. To break that cycle and release built-up stress, try these simple tips: 

• move your body: a quick walk, some light streching, or a short bout of exercise can work wonders to release tension and reset your body.
• deep breathing: slow, deep breaths calm your nervous system and counteract the fight-or-flight response. Box breathing is our favourite: inhale for 4 seconds, hold for 4, exhale for 4, and hold again. It helps lower cortisol levels and brings a sense of control.
• laughter: watch a funny video, share a joke with a friend, or just find something that makes you chuckle. Laughter releases endorphins, reduces stress hormones, and makes challenges feel more manageable.
• talk it through: saying things out loud helps you process them, gain perspective, and realize you’re not in this alone.

3. Separate problem-solving from stress recovery

Many entrepreneurs dive headfirst into tackling business challenges but forget to deal with their own stress. Sorting out client issues or financial concerns may bring temporary relief, but it doesn’t address the underlying biological stress response that’s building up inside you.

Resilience expert Michael Maddaus uses a helpful analogy: resilience is like a bank account. You make deposits by investing in self-care, rest, and recovery. Withdrawals happen when you deal with stress and problem-solving. If you don’t regularly refill your account, you’ll soon run on empty and you’ll have a harder time handling future setbacks. 

To keep your “resilience bank” full:

• block out time in your calendar for breaks, especially after high-stress projects or during intense periods in your business. Whether it’s a 10-minute walk or a quiet coffee break, your brain needs time to recharge.
• step away from constant input and distractions. Avoid work-related tasks and digital interruptions during your downtime, giving yourself space to recharge and reset.
• do something you enjoy. A hobby, a walk in nature, or just 5 minutes of deep breathing can give your brain a break and help it reset.

4. Build a resilient business culture

Resilience is shaped by the people around you and the environment you create together. Here’s how to build a supportive culture: 

• encourage regular team check-ins: Whether it’s a quick daily stand-up or a weekly meeting, allow everyone to share updates, raise concerns, and brainstorm solutions. Set aside time for team members to ask questions or offer suggestions. This keeps things moving smoothly and brings fresh ideas when problems pop up.
• create a culture of collaboration: Challenges are part of the game, but they’re much easier to handle when your team feels like they’re all in it together. Hold brainstorming sessions where everyone can pitch ideas. Cross-train your team so they understand each other's roles and can step in when needed. Celebrate wins, big and small, to keep the energy up. When everyone’s on the same page, setbacks feel less overwhelming.
• stay flexible: Things won’t always go as planned, so set up workflows that allow for quick adjustments. Break larger projects into smaller tasks to stay on track, and keep communication open so everyone feels comfortable sharing challenges and ideas. Set clear, flexible goals and adjust timelines when needed to keep moving forward.

Remember, resilience is about playing the long game. By understanding how it shifts, replenishing it regularly, and building support in your business, you’ll be set up for long-term success. 

Running a business comes with uncertainty, but with the right support, you can stay ready for anything. That’s where the Enterprise Europe Network steps in. We help small businesses navigate issues like supply chain disruptions, going digital, and making operations more sustainable.

We’ll assess your business’s resilience and give you practical strategies to strengthen it, whether it’s diversifying suppliers, improving cybersecurity, or planning for a greener future.

Ready to future-proof your business? Learn more about how we can help you build resilience for the road ahead.