By now, we’ve all heard about the negative physical and mental health impacts of chronic stress and the importance of having a healthy work-life balance. But sometimes, burnout can creep up on us so gradually – through increasingly demanding workloads, long working hours, and not enough rest – that we don’t notice until it’s too late.
And if you’re carrying all the responsibility that comes with a leadership position, achieving a healthy balance between your work and your personal life can be even more difficult.
But the truth is, you need rest to really lead with strength. Read on to learn more about what burnout is, how to recognize the symptoms, and how you can improve your overall well-being to be a happier, healthier you.
What is burnout?
Burnout has become an all-too-familiar occupational phenomenon in recent years. A study conducted showed that 52% of workers feel burned out with 67% believing burnout and emotional exhaustion have worsened since the pandemic.
Burnout is defined as “physical, emotional or mental exhaustion, accompanied by decreased motivation, lowered performance and negative attitudes towards oneself and others.” When you experience a high level of stress for a prolonged period, you may not even realize the pressure your mind and body are under until the negative consequences are impossible to ignore.
Warning signs of burnout
When we experience burnout, we can feel overwhelmed by our daily responsibilities and struggle to keep our heads above water.
Some physical and mental health symptoms of burnout include:
- Fatigue: You may feel exhausted all the time, no matter how much sleep you get. It might take you longer than usual to complete everyday tasks.
- Losing interest in your work: Everyone has those days when we’d rather camp out in bed all day than go to work. It becomes a problem when these feelings persist, and your interest in your work takes a severe nosedive.
- Unexplained physical pain: Regular headaches, stomach problems, or bowel troubles can all point toward burnout.
If these signs sound familiar, don’t worry. Next, we’ll explore what you can do to reduce stress, turn around a poor work-life balance, and how to prevent burnout in the future.
5 steps you can take to prevent burnout
Burnout may seem like an inevitable part of modern life – but it doesn’t have to be. There are plenty of steps you can take to protect your mental and physical health, and bring your best self to your role as a leader and a person.
1. Set boundaries
In a leadership role, it can feel impossible to prioritize yourself when so many people depend on you. But think of it this way: you should make yourself a priority because so many people depend on you. You can’t pour from an empty cup, after all. Your work is important. But you’ll be better able to serve those in your organization if you take time to rest, recharge, and nurture your relationships with friends and family, too.
And it’s up to you to draw the line between your work and your personal life. Be intentional about your time both at work and at home. During your work hours, be present and focused so that when you clock off, you can do the same in your personal time.
This may be difficult at first, and you may not find the perfect work-life balance overnight, but take it day by day. Taking steps – like not taking work-related calls when you’re at home or saying no to heavy workloads that intrude on your downtime – can make a huge difference.
2. Time management
Managing your time effectively can greatly reduce the stress that can lead to leadership burnout. Are there tasks or responsibilities that seem to take up more of your time than they should? See if you can streamline (or offload) them to give yourself more breathing room. Focus on high-priority tasks and delegate less important ones where possible.
Build frequent, small breaks into your work schedule. These should be non-negotiable – just as important as your other work commitments. If you don’t already, use a calendar or other time management app to help you track your time spent on personal tasks, work tasks, and breaks to ensure you’re not overworking yourself.
Remember: As a leader, your team looks to you as a model for their own behavior. Prioritizing your tasks, delegating when necessary, and taking adequate breaks are a great way to lead by example, leading to less burnout – not just for yourself but for your whole organization.
3. Look after yourself
Many of us forget to practice self-care – especially in high-pressure leadership positions. In fact, we often forget all about it until we’re completely, overwhelmed, struggling to stay afloat in the deep end of burnout.
Don’t wait until you’re pushed to your limit to practice self-care. Instead, make it an essential part of your normal routine to keep burnout at bay.
There’s no one-size-fits-all formula here. Self-care looks a little different for everyone. So, ask yourself: What makes me feel my best? Whether it’s traveling, spending time in nature, practicing mindfulness techniques, or spending time on your hobbies – pinpoint what self-care looks like for you, and make it a personal priority.
At the very least, you try to get enough sleep, make time for regular exercise that you enjoy, and do your best to eat a balanced diet. When you feel your best, you bring your best self to your work and your personal life.
4. Speak up
You may think that as a leader, you have to be strong for your organization – that you can’t show any sign of struggle, fatigue, or overwhelm. But, one of the best ways to look after your mental and physical well-being is to be honest with the people you lead.
Being open with the people within and beyond your organization reminds them that you’re as human as anyone else. Not only will this deepen their trust in you, but speaking up when you’re struggling will show them it’s safe to do the same.
5. Get help when you need it
This is all about taking a proactive approach to your mental health. If you’re concerned you might be headed for burnout and need additional support, a mental health professional might be just what you need. They can help you pinpoint what’s led you to burnout in the past and give you the tools you need to prevent it down the road.
Cognitive behavioral therapy (CBT, or “talk therapy”) involves learning how to calm your mind and body and change behavioral patterns to better cope with stress. This can be useful for those experiencing burnout, or looking to embrace healthier habits to prevent it from happening again.
Want to find your balance and be the best leader you can be?
Finding the right balance between your leadership role and your personal life can be tricky. Even after putting these tips into practice, it can take time to find your way into this new routine. Take small steps, be patient, and adjust as you go until you find what works for you.
And remember, don’t be hard on yourself if you don’t get it right all the time. There’ll be days when your work-life balance tips a little more to one side than the other. That’s okay. Remind yourself that you’re doing the best you can.
Need some support? Our Leaders Circle is a 12-month group designed specifically for leaders who want to grow in their professional and personal lives without burning out in the process.
As a leader, your role is more than just completing and delegating tasks. This group will guide you to a deeper understanding of yourself and the role you play within the systems you lead.
Alongside other leaders, you’ll learn valuable skills like conflict resolution, problem-solving, and navigating relationships with authority.
If you’re ready to transform your leadership skills, join our Leaders Circle today.
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