Understanding and Managing Burnout: A Leader’s Perspective

Burnout is a term we often hear, particularly in the high-pressure world of business leadership. But like many things, it's easy to dismiss until you’re the one experiencing it firsthand. I never fully understood the weight of burnout until I found myself deep in its grip.

Waking up in the morning and immediately feeling the sting of tears, overwhelmed by the thought of facing the day, was a new and frightening experience for me. The urge to stay under the covers and hide from the world was overpowering. Simple decisions felt monumental, as if every choice was a matter of life or death. My heart felt unbearably heavy, and even the smallest inconveniences could send me spiralling.

As someone who has always approached life with a "glass all the way full" mentality, this change was terrifying. I didn’t recognise the person I had become, and that scared me. Thankfully, my experience with burnout lasted only a few days before I realised what was happening and took steps to pull myself out of the darkness. But not everyone is so fortunate.

Now, imagine you’re in this state of burnout, and you’re also responsible for leading a business. The weight of your responsibilities doesn’t lift when you’re struggling; if anything, it becomes more crushing. It’s hard enough to care for yourself and your family, let alone manage a business and lead a team when you’re barely holding on.

Here are some things that helped me and have also been beneficial to others in preventing and managing burnout:

1. Prioritise Self-Care
Sleep: Ensure you’re getting enough rest. Sleep is foundational to mental and physical health, and chronic sleep deprivation can exacerbate burnout. I started to use NuStrips which have made a huge difference, I also fall asleep listening to a sleep meditation.
Nutrition: Eat a balanced diet rich in whole foods. Avoid excessive caffeine and sugar, which can lead to energy crashes. I switched to chamomile tea which was a game changer
Exercise: Incorporate regular physical activity into your routine. Exercise releases endorphins, which can improve your mood and reduce stress. Those who know me, know yoga is my go to which plays a huge part in my wellbeing.

2. Set Boundaries
Work-Life Balance: Clearly define your work hours and stick to them. Avoid the temptation to check emails or work late into the night. My do not disturb goes on at 8.15pm, I learnt the hard way by receiving an anxiety fuelling email just before bed.
Learn to Say No: Don’t take on more than you can handle. It’s okay to decline additional responsibilities if you’re already feeling overwhelmed. I am definitely still working on this one.

3. Delegate and Trust Your Team
Empower Others: Trust your team to handle tasks that don’t require your direct involvement. Delegation not only lightens your load but also empowers your team members.
Build a Support Network: Surround yourself with people who can offer advice, take on responsibilities, or simply listen when you need to talk.

4. Mindfulness and Chill Time
Meditation: Practise mindfulness or meditation to centre yourself and reduce stress. Even a few minutes a day can make a significant difference.
Chill Out: Step away from your work regularly to clear your mind. Short breaks can help you recharge and return to your tasks with renewed focus. The three W’s are a good way to do this, take 5 minutes to get up and grab some Water, Walk to a Window and take a breath.

5. Seek Professional Support
Therapy or Counselling: If you’re struggling to manage your emotions or stress, consider seeking help from a therapist or counsellor. Professional guidance can provide valuable coping strategies. If you have access to an EAP program USE it. Its so valuable. If you are a Xero customer, take advantage of their free EAP program 
Coaching: Work with a leadership coach who can help you navigate challenges and stay aligned with your goals and values.

6. Reflect and Reassess
Evaluate Your Priorities: Regularly assess your goals and responsibilities. Are you spending time on what truly matters? Are there areas where you can reduce your workload?
Celebrate Small Wins: Recognise and celebrate progress, no matter how small. Acknowledging achievements can help you stay motivated and positive.

7. Foster a Positive Work Environment
Encourage Open Communication: Create a culture where team members feel comfortable discussing their workload and stress levels. This can help prevent burnout within your team as well.
Promote Wellbeing: Integrate wellness initiatives into your business, such as offering flexible work hours, promoting healthy habits, and encouraging time off when needed.

Burnout is a serious issue, especially for business leaders who bear the weight of guiding others. By taking proactive steps to prioritise your wellbeing, you can protect yourself from burnout and continue to lead with strength and clarity. Remember, your health is your most valuable asset—take care of it.