While many trends seem to change on a dime, (Skinny jeans or flares? Remote work or RTO? Cardio or strength training? Help!) one thing seems here to stay: leader burnout. Feeling burned out has become all too common, with surveys estimating that anywhere from 50-60% of people leaders are overworked and stressed out. While these statistics are alarming, they’re not entirely surprising. Leaders have faced a set of unique pressures over the past few years, including a global pandemic, social and political unrest, a nationwide mental health crisis, and a broader economic roller coaster.
To combat burnout, it’s essential to understand the warning signs of exhaustion and stress. It’s something I’ve personally struggled with, and something many of my coaching and HR leader clients are also working on. So, here I’m sharing the practical strategies and insights that I’ve seen work to help people leaders reclaim their well-being and restore their passion for leadership.
Understanding Burnout
Burnout isn’t just a buzzword; it’s a state of emotional, mental, and physical exhaustion that many leaders face, manifesting in various ways. You might be experiencing burnout if you notice any of the following symptoms:
Physical symptoms: Exhaustion, headaches or stomach aches, frequent illnesses, trouble sleeping or waking up tired, weight gain, or muscle pain.
Emotional Symptoms: Feeling overwhelmed or unmotivated, emotional fatigue, cynicism or negativity, or feelings of helplessness or detachment.
Behavioral Symptoms: Difficulty concentrating or completing tasks, procrastination, withdrawing from responsibilities, taking frustrations out on others, coping in unhealthy ways, skipping work or arriving late/leaving early.
For leaders, as responsibilities pile up and demands escalate it can feel like you’re juggling too many balls, leaving little room for self-care.
Guiding teams through uncertainty and change–of which there seems to be no shortage these days–requires great resilience and empathy, often at the expense of your well-being.
Understanding these factors is the first step toward combating burnout and renewing your energy.
Strategies to Combat Leadership Burnout
Prioritize Self-Care: While it’s easy to let self-care slip down the priority list when you’re juggling multiple demands for your time, leadership is a “put your own oxygen mask on before assisting others” situation. Establishing a solid self-care routine is crucial, whether it involves hitting the gym, picking up meditation, or carving out time for people or pastimes that make you feel alive. Take a mental health day if you can (or, honestly, even if you can’t.) Time for yourself is essential for recharging your batteries. You wouldn’t drive your car on empty, so why would you try to lead without fueling up your own well-being?
You also don’t let your phone battery die so why are you treating your replaceable technology better than your one body?
Set Boundaries: One of the most powerful tools in your burnout-fighting arsenal is the ability to set clear boundaries between work and personal life. This means knowing when to log off and actually sticking to it—rarely is there an email that can’t wait until tomorrow! Saying “no” to non-essential tasks might feel uncomfortable at first, but it’s a crucial skill that will help you maintain your sanity. Take it from me, mastering the art of “no” can be liberating, allowing you to focus on what truly matters without spreading yourself too thin.
Delegate Effectively: You can’t do it all, and trying to is a recipe for burnout. Trust and delegation are essential within any team. Start by identifying tasks that can be passed on to others, and don’t just hand them over—empower your team members to take ownership of these responsibilities. This not only lightens your load but also boosts your team’s confidence, engagement, and skillset. And the best leaders develop talent! Make it a habit to check on their progress and provide support as needed, because good delegation is all about collaboration, not abdication.
Foster Open Communication with Your Manager: Embracing honesty in conversations with your manager can go a long way to creating practical solutions to help you deal with burnout. Your success is their success, so being transparent about your challenges not only helps your manager see what you’re facing but also allows them to offer the support you need. Remember, being vulnerable is a strength, not a weakness—it shows you’re invested in your role and committed to finding solutions. To kick off these important conversations, consider using a simple script like this:
“I’d like to take a few minutes to talk about how I’ve been feeling at work lately. I’ve noticed that I’m starting to feel burned out, and I’d love to work with you on some solutions to better manage my workload. I value our relationship and this work, and I want to ensure I’m performing at my best. Can we set aside some time to chat about some ideas I have?”
This approach sets a collaborative tone and opens the door for meaningful conversation. And just as you would expect your best team members to come to you with solutions and not just problems, come prepared to the meeting with a few ideas to get the conversation going with your leader.
Seek Support: There’s no shame in asking for help from various sources, whether it’s mentors, coaches, or mental health professionals. What's the difference?
A mentor has navigated similar challenges, oftentimes in your organization or work field, and can offer invaluable guidance and encouragement.
A coach is often a third party who works with you to find strategies within your work context and hold you accountable to new behaviors and commitments to meet goals.
A mental health professional can provide tools and talk therapy to manage all of life’s stressors, process past traumas, and enhance your emotional well-being.
Connecting with others who understand your experiences can be both comforting and enlightening, allowing you to share strategies and solutions. Remember, seeking help isn’t a sign of weakness; it’s a proactive step toward reclaiming your well-being and resilience.
Practice a 3-Minute Stress Management Technique: Science shows that some of the best stress-relievers are adequate sleep, regular exercise, and daily meditation. But let’s face it, we don’t always have time for these things. Fortunately, science also shows that breathing deeply in and out of your nose for as little as three minutes can help calm the stress hormones in your body and keep burnout at bay. One of my favorite exercises we do at home? Box breathing. This simple exercise, which you can do anywhere, immediately reduces stress, feelings of overwhelm, and your heart rate while improving focus and balance.
Revisit Your Leadership Purpose: Finally, take the time to reflect on your core values and leadership purpose. Why did you choose this path? Reconnecting with your “why” can reignite your passion for leadership and help you stay focused on what truly matters. Write it down in a place you will see it like the inside of your planner or a sticky note on your monitor. It’s easy to get bogged down in the daily grind, but by reminding yourself of your purpose, you’ll find the energy and motivation to lead with intention and clarity, making it easier to navigate the challenges that come your way.
Many of us stepped into leadership roles because we’re passionate about developing people and helping them succeed, but somewhere along the way we lost the joy associated with that. It’s time to bring it back! You have the power to reclaim your well-being at work by prioritizing self-care, setting boundaries, and seeking support.
Over time, prioritizing your well-being as a leader becomes a powerful gift to your team. By caring for yourself, you model a healthy work-life balance, indirectly giving your team permission to do the same. These actions can pave the way for a healthier you and a more fulfilling leadership experience.
Be well!
Interested in learning more about coaching and building human workplaces? Send me a note at Katherine@worksproutpartners.com. I look forward to hearing from you!
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