A Burnout-Busting Guide for Execs

Since COVID-19 first struck, much has been discussed about workers reaching the end of their ropes, reprioritizing their work-life balance, “quiet quitting,” and outright quitting—sometimes without having other employment. It’s become a real concern in the corporate world.

However, lower-level employees aren’t the only ones experiencing the strain. As the head of your company, how often have you felt the need to always be available, if not simply “on”? If it’s virtually 24/7, you’re not alone. Beginning in 2021, study after study has been pouring in about leaders hitting a wall. A 2022 Deloitte survey, for instance, revealed that almost 70 percent of C-suite executives wanted to quit their jobs, and even the FBI acknowledged the mental struggle within its ranks.

So burnout is an issue that cannot be ignored, whether you’re merely feeling flickers of it or experiencing full-blown exhaustion. Here are some tell-tale signs that such trouble may be brewing as well as advice for combating it.

Symptoms of burnout

There are three generally agreed-upon primary types of burnout: neglected/worn out, underworked/underchallenged, and overworked/frenetic. (Some experts also add others to the discussion, such as misaligned and habitual.)

The category that entrepreneurs are most affected by, unsurprisingly, is overworked burnout. It can lead to mental, physical, and social symptoms of disarray that affect not only your work but also your home life. If any of the following sound familiar—especially if several do—they could be a result of excessive weariness.

Mental

• Frequently irritable at work or home
• Being overwhelmed
• Feeling trapped
• Lacking motivation or enthusiasm
• Diminished work quality
• Brain fog
• Immense feelings of hopelessness, pessimism, or negativity—in short, depression
• Second-guessing whether you’re cut out for business

Physical

• Headaches or body aches
• Trouble sleeping
• Feeling lethargic or exhausted
• Long-term health issues

Social

• Feeling alone at the top—heavy is the head that wears the crown
• Increased sense of isolation
• Strained relationships

Why you should take the signs seriously

Like many other leaders, you may have adopted an “it’s just a flesh wound” mindset when it comes to any maladies, including mental ones. But as that classic Monty Python sketch demonstrates, simply ignoring potential signs won’t help you win the battle; in fact, it only makes losing it more of a foregone conclusion.

Ultimately, your company won’t reach its potential if you’re mentally and physically operating at far less than 100 percent—such detriments can negatively impact your decision-making, mood, and more, reducing your effectiveness as a leader. So you owe it to everyone on your team to do what you can to stave off burnout. In the process, you’ll also be a role model for them on how to prioritize their health to better ensure their peak performance, commitment, and growth. Similarly in your home life, you can’t be the best spouse or parent if you’re constantly preoccupied with your business and your work is wearing you down, which is even more reason to take the steps necessary to resolve the problem.

What to do

Reflect
The first move may be the most difficult: recognizing, and then admitting, that your symptoms may point to burnout, either in the present or on the horizon. Once you do, pause to remember why you were so drawn to being an entrepreneur in the first place, something that can get lost in the day-to-day crunch. This simple reset can help you rekindle your passion and objectives.

Seek balance
Next, determine realistic changes you can make to have a more balanced life, both in the short term and the long term. For example, taking small breaks on a daily basis, even if that means just walking around your building without your phone, can prevent every day from feeling like a long block of work.

In addition, dedicate a moment to making a list of all that you do; if it’s surprisingly extensive, set some reasonable boundaries for your time and responsibilities. Wanting control over virtually everything is usually part and parcel of being a leader, but it’s also a big reason why so many burn out. It’s crucial to distinguish between the duties you want to focus your attention on and the ones you can task your executive team with handling (with their input, of course).

Prioritize yourself
Part of seeking balance means looking out for number one to a greater extent. Granted, this may seem counterintuitive to an entrepreneur, but it really is a must if you want to prevent or tackle burnout. Start with the basics: get more sleep and eat better, both of which can go a long way toward reinvigorating you. Learning to turn off your phone at the end of the day is also essential—and, yes, there should be an end to the day. Instead of always being on alert for whatever the next business fire is to put out, seek relaxing spare-time activities, maybe revisiting a creative passion like painting or playing music or doing something fun with your kids like going to museums or watching an entire ballgame. Whatever you choose, make sure it’s a pursuit you’ll get some contentment, if not happiness, out of.

Let it out
Another healthy way to deal with your stress is giving it an outlet. For instance, try incorporating exercise into your busy day, whether it’s a moderate activity that clears your head, such as jogging, or a full-fledged weight-lifting session to release your tension. Of course, you can talk it out as well. Consider attending a corporate event to learn coping techniques, a masterclass to discuss your concerns with peers, or an executive retreat or program to refocus your priorities. And, of course, consulting a mental-health expert is always a viable option for burnout-quelling advice.

You don’t have to be an unyielding rock to be an effective leader. If you recognize that you are creeping toward or have reached the point of being burned out, be sure to take the time and make the changes necessary for recharging. You and your business can only benefit from it.

TAKE ACTION:
Take a step back to assess your overall well-being. If you recognize burnout symptoms, put a plan in place to tackle them.