Burnout is a state of physical, mental, and emotional exhaustion caused by chronic stress at work. It can affect your performance, motivation, and well-being, and make it harder to make sound decisions as a leader. How can you cope with burnout and regain your clarity and confidence as a leader? Here are some tips to help you.
The first step to dealing with burnout is to recognize the signs that you are experiencing it. Some common signs of burnout are feeling drained, irritable, cynical, detached, or ineffective at work. You may also have trouble concentrating, remembering, or solving problems. You may lose interest in your work, your goals, or your team. You may also experience physical symptoms such as headaches, insomnia, fatigue, or illness.
I have been fortunate to work for, and be surrounded by, great leaders throughout my career. But I still remember one piece of advice that was a game changer mid-career. As you climb the ladder, managing time is a losing game. "Manage Your Energy!"...sleep well, work-out, eat well, and don't compromise on this principle, these are all under your control. This is the winning game. I know it changed my mindset, and life in more ways than one.
Burnout is more than feeling tired or not taking care of your short term health needs. Recognising the signs is the first crucial step. Here are some common indicators: Feeling Drained: If you find yourself constantly exhausted, even after a full night's sleep, it could be a sign of burnout. This persistent fatigue can hinder your ability to focus and make clear decisions. Detachment: Feeling emotionally detached or disengaged from your work or goals is a red flag. Cognitive Challenges: If you're struggling to stay focused, remember important details, or find creative solutions to problems, it could be burnout. Physical Symptoms: Pay attention to physical signs, as they may be indicative of underlying burnout-related stress.
In my experience, it's essential to prioritize self-care and take proactive steps to address burnout. Here are some strategies to consider: 1. Prioritize self-care activities that promote physical, mental, and emotional well-being. This could include getting adequate sleep, eating a balanced diet, exercising regularly, practicing mindfulness or meditation, and engaging in activities that bring you joy and relaxation. 2. Reach out to colleagues, mentors, friends, or a professional counselor for support and guidance. Talking to someone who understands your situation can provide perspective and helpful advice. 3. Take time to reflect on your values, goals, and priorities to ensure that your decisions align with what matters most to you.
Angela you are so right, someone once shared with me, that "Success is no longer about managing time or pushing till you drop... but rather about managing energy, and Energy is a renewable resource that can feed you and sales for many years" so whatever feeds you energy, is what is vital to your personal and professional success
As a leader, it's important to show your team that you prioritize self-care and work-life balance. Create an environment where your employees feel safe to open up about their concerns and challenges. This way, you can tackle potential burnout issues early on. Not only does this approach help keep your team from burning out, but it also sets a great example for them to follow. In the end, you'll have a workforce that's more resilient, engaged, and ready to take on anything!
You don't have to deal with burnout alone. Seek support from your peers, mentors, coaches, or counselors who can offer you advice, feedback, or empathy. You can also reach out to your team and delegate some of your tasks, responsibilities, or decisions to them. This can help you reduce your workload, share your challenges, and empower your team members. You can also seek support from your family, friends, or hobbies that can provide you with a sense of balance, joy, and meaning.
Managing Partner, Founder, Coach & Advisor - Priming Leaders for Change and Complexity
When burnout clouds your judgment as a leader, seeking support becomes essential. Go ahead and wave the white flag - there's no badge of honor in running on empty, lean on your mentors, coaches, or trusted advisors to gain an outside perspective, having a safe space to vent, recalibrate priorities, and get caring yet honest feedback can be game-changing. You don't have to white-knuckle through this alone, invest in your own self-care by tapping into your support system and with a bit of guidance and nurturing, you'll find your way back to making clear-headed decisions that inspire your team.
We don't need to battle alone. While others look to us to lead them, a leader is still a member of a team. We can either reach out to our team to help ease our work burden or source external support to help us deal with the pressure we experience.
Don't hesitate to lean on your support network, whether it's friends, family, or colleagues. Open up about your struggles and seek guidance or simply a listening ear. Example: Reach out to a trusted mentor or coach who has experience navigating burnout in leadership roles. They can provide valuable insights and strategies to help you cope.
We often feel like we're the only ones feeling this way. And even though it's not a remedy by just acknowledging that others have and are in the same place you are. It's important to know, that you're not alone and there are people out there who can empathise and help.
As a leader, it can be difficult to admit when you're struggling with burnout and need support. However, attempting to power through alone often exacerbates the problem. Open and honest dialogue with colleagues you trust can provide much-needed perspective. Enlist their temporary support in sharing responsibilities. Consider speaking to a mentor who can empathize and advise based on experience. Don't be afraid to seek professional counseling if burnout is severely impacting your well-being. Building a supportive network allows you to confront burnout without judgement.
Burnout can take a toll on your physical and mental health, so it is important to take care of yourself. Make sure you get enough sleep, exercise, and nutrition to restore your energy and resilience. You can also practice relaxation techniques such as meditation, breathing, or yoga to calm your mind and body. You can also set boundaries and limits on your work hours, emails, or meetings to avoid overcommitment and interruptions. You can also take breaks, vacations, or sabbaticals to recharge and refresh yourself.
Taking time for yourself isn't a luxury—it's a necessity. By prioritizing your well-being, you're not only investing in your health but also setting a positive example for your team. When they see you valuing your own balance, they're more likely to do the same, leading to a healthier, more productive work environment for everyone. For me, meditation takes the form of a motorcycle ride, where the open road is my retreat. The sauna is my haven of quietude, complemented by the rejuvenation that comes from quality sleep and wholesome meals. Regular visits to the gym are the final piece, ensuring a balanced lifestyle that keeps both mind and body in harmony.
Give yourself space and listen to your own needs. All the noise that our external needs make too frequently drowns out our inner voice. Don't ignore your inner voice.
Your health significantly shapes your decision-making. Adequate sleep is fundamental to maintaining cognitive functions (such as attention, memory, and the ability to process information). Without sufficient rest, our brains struggle to weigh options effectively, often leading to impulsive or poorly thought-out decisions. We need to actively take care of ourselves before considering pushing our performance.
Ultimately, you cannot effectively lead others if you neglect your own self-care. Prioritize taking proactive steps to rejuvenate before burnout renders you ineffectual. Schedule breaks during the workday to rest and recharge. Maintain routines around nutrition, exercise, and sufficient sleep. Most importantly, disconnect from work by pursuing hobbies, spending time with loved ones, or taking a vacation. Hitting the reset button allows you to return with renewed energy, focus, and the clarity of mind to guide your team with sound decision-making once again.
Prioritize self-care activities that rejuvenate your mind and body, such as exercise, meditation, hobbies, or spending time with loved ones. Set boundaries to protect your personal time and recharge. Example: Schedule regular breaks throughout your workday to step away from your desk, go for a walk, or practice mindfulness exercises to alleviate stress and regain focus.
Burnout can make you lose sight of your purpose, vision, or values as a leader. To regain your motivation and direction, you need to reevaluate your goals and align them with your passion and strengths. You can start by asking yourself why you chose to be a leader, what you want to achieve, and how you can make a positive impact. You can also ask for feedback from your team, customers, or stakeholders to understand their needs, expectations, and satisfaction. You can also seek new opportunities, challenges, or learning to grow and improve as a leader.
Use the Eisenhower Time Matrix to determine how much time you are spending on "urgent, NOT important". We find this focus frees up considerable time that can be used for rejuvenating activities and for "not urgent, important activities.
Some leaders get burnt out because they want to keep doing the job they are comfortable with, and not the one they now need to do. You may be the BEST PERSON IN THE WORLD at doing the hands-on work - the coding, the problem-solving, the report writing.... but, hey, that's not your job now! You need to supervise your team to do that job, and focus on being the leader. Even if they can't do it as well as you, then you should think about coaching them to up their standards rather than try to do it yourself. Trying to be a leader AND always be on the tools is a one way ticket to burn out... so think about what you actually want to be doing, what excites you. Is it the stuff? Or the leadership? You can't do both without long exhausting days.
Reflect on your current objectives and workload to identify any sources of excessive stress or overwhelm. Reassess your priorities and consider delegating tasks or renegotiating deadlines to alleviate pressure. Example: If you're feeling overwhelmed by a heavy workload, reassess your project timelines and delegate tasks to capable team members. Focus on essential priorities to streamline your workload.
Spotify’s knack for hitting the refresh button on goals, while keeping its core vibe, teaches a vital lesson. Aligning goals with passions and strengths is key, especially in beating burnout. First up: Tap back into your why. It’s grounding and reignites that initial fire. Next, ensure your goals still sync with what you love and do best. If not, it’s time to adjust the setlist. Pivoting is part of the game. If something feels off, I change it up. It’s about finding harmony. Setting reachable milestones keeps momentum up and the path clear. Sharing these updated goals with the team boosts accountability and unites our efforts.
Analyze your objectives, prioritize them, order them, postpone them. Where you can add much more value, and delegate the rest. Where your actions will have the most impact. Talk to your team and your colleagues to identify the activities where you are most required and focus only on them, the rest must and can wait, or, as we have said, delegate them.
If your burnout is severe, persistent, or interfering with your daily functioning, you may need to seek professional help. Burnout can sometimes lead to depression, anxiety, or other mental health issues that require treatment. You can consult your doctor, therapist, or employee assistance program (EAP) to get the help you need. There is no shame in asking for help when you need it. It is a sign of strength and courage to admit that you are struggling and to take action to overcome it.
N?o tenha vergonha de saber quando é hora de procurar ajuda profissional, quem sabe dos seus limites é você! Burnout é uma doen?a e deve ser tratada como tal!
If burnout symptoms persist or worsen, consider seeking guidance from a mental health professional or therapist. They can provide personalized strategies and support to address underlying issues contributing to burnout. Example: Consult with a therapist who specializes in stress management or executive coaching to develop coping mechanisms and resilience-building techniques tailored to your specific needs.
Burnout can have serious health consequences. Occupational health specialists can provide leaders with a comprehensive approach to burnout recovery. This may include stress management techniques, ergonomic assessments, and referrals to mental health professionals. Early intervention and a holistic approach are key to ensuring the leader's well-being and continued success.
Managing Partner, Founder, Coach & Advisor - Priming Leaders for Change and Complexity
Burnout can have severe consequences on your mental health and performance, so it's not something to ignore or try to push through alone, reach out to a therapist or counselor who specializes in burnout and workplace stress. They can provide valuable guidance, coping strategies, and support to help you manage burnout effectively and regain your leadership clarity and effectiveness.
While I agree with all the above, I would also suggest finding a community of individuals outside of their current company that have gone through or are currently going through the same thing. This can make a significantly positive impact on one's ability to work through this stage of their career. Unfortunately, not everyone is employed in a company that offers a 'safe space' to discuss these types of topics without ramifications. While ultimately the ownness is on the individual to navigate their way through burn out, having a great support network to talk to and learn from can lead to more successful outcomes.
Ja, ja... sin ser frívola este me encanta. ?Qué haces? DESCANSAR. Sé que es contraintuitivo, y a la vez lo cierto es que la vida es como un tirachinas, ir para detrás para salir con más fuerza. No por hacer más vas a impactar más. PARA, PARA y PARA
Acknowledge burnout as the first step. Prioritize self-care through delegation and breaks. Seek support from mentors for clarity. Reflect on core values for sound decisions. Schedule focused time in the calendar for productivity. Prevent burnout by balancing work and rest effectively.
No one is a superhero. A true leader finds it extraordinarily difficult to turn off the switch. We consistently think about our team, thinking of ways to make their lives better, and providing support at any time or day of the week. You can not be the best leader you can be if you are not the best version of yourself. Carve out time in your calendar to take care of yourself. Your team will forever be grateful.
Do you need a coach or a doctor? I wrote this chapter in my published book: ExecutiveHealth.com's Leading Under Pressure: Strategies to Avoid Burnout, Increase Energy, and Improve your Wellbeing, Career Press, 2010. In my experience both as a leadership coach as well as an integrative psychiatrist, I found many professionals had become sick with stress-related illnesses and worsening of their underlying diseases and were saying they were burnt out instead. In medicine, it is of essence to make a diagnosis first, to then apply the right approach or intervention. It will be hard for you to lead others if you are not at your best. If you are stressed out and can manage, you can set up a plan. Otherwise, you may benefit from professional help.