Here's how you can bounce back from burnout as a leader.

Burnout is more than just being tired — it’s a diagnosable state of emotional, physical and mental exhaustion brought on by long-term stress. In their book “Burnout: The Secret to Unlocking the Stress Cycle,” Emily and Amelia Nagoski identify three main components of burnout: emotional exhaustion, lack of accomplishment and depletion of empathy. The latter two are particularly responsible for the recent rise in resignations. No matter how hard people work, they feel like they’re spinning their wheels. And as their negative feelings grow, some inevitably project them onto their job.

Here are 7 signs of burnout. As leaders, we should closely monitor these signs in ourselves and our teams: 1. More Bad Days Than Good: If negativity is your daily companion, it’s a warning sign. 2. Constant Exhaustion: Feeling perpetually drained is a red flag. 3. Lack of Excitement or Challenge: If work feels mundane and uninspiring, it’s time to reflect. 4. Questioning Worth: When you start wondering if it’s all worth it, burnout might be creeping in. 5. Emotional Numbness: Feeling emotionally blunted is an indicator of burnout. 6. Lack of Motivation: When your goals lose their sparkle, it’s a sign of trouble. 7. Feeling Unrecognized: Not feeling appreciated for your contributions can lead to burnout.

The old advice is often the best. Take it all with a pinch of salt. Go out of your way to meander. Remember to look for that those you have overlooked to return to your gaze.And smile in gratitude. Burnout is your helpful friend that says only what a friend can. Its time for practicing deep breathing. Its time to sit quietly before you make an important decision. Its time to unfold compassion for self. And to make time for others. They are as least as important as you. Its time for the rest of your life...

Networking is crucial for career growth. - Attend industry events and join professional organizations to meet key players. - Leverage LinkedIn to build a strong online presence. - Seek informational interviews to gain insights and expand your network. - Offer help and add value to build goodwill. So, stay in touch with contacts to maintain relationships. Use alumni networks for additional support. Engage in volunteer work to connect with like-minded professionals. Attend local meetups for more relaxed networking opportunities. Develop a personal brand to establish yourself as a thought leader.

As a leader, prioritize your physical health by eating well, getting enough sleep, and managing stress through mindfulness or relaxation techniques. For example, start a daily routine with a balanced breakfast, a 20-minute meditation session, and a consistent bedtime to ensure adequate rest.

I think somehow detaching yourself is also important. Having alone time, getting favorite meals, watching movies can be therapeutic. Don’t forget regular exercise. Legally Blonde’s Elle Woods once said “exercise gives you endorphins. Endorphins make you happy.”…. And I truly believe that.

As a leader, it's easy to neglect your own well-being in the pursuit of organizational goals and the needs of others. However, self-care should be a non-negotiable priority. Engage in activities that nourish your mind, body, and soul. This could include exercises like meditation, yoga, or any physical activity you enjoy. Prioritize healthy eating habits, adequate sleep, and regular breaks to recharge. Building resilience through self-care practices will help you better manage stress and prevent future burnout episodes.

Effective self-care is essential for leaders recovering from burnout. Prioritize foundational health practices: ensure sufficient sleep, consume a balanced diet, and maintain a regular exercise routine. These basic steps are crucial for physical well-being and mental clarity. Additionally, dedicate time to activities that rejuvenate your spirit, such as meditation, reading, or quality time with loved ones. This holistic approach to self-care not only revitalizes your personal energy but also empowers you to lead with renewed vigor and resilience. A leader who models self-care demonstrates its value, fostering a healthier, more productive team environment.

Muitas vezes, um líder pode passar por experiências de estresse e pressões extremas, acabando por deixar sua saúde física e mental de lado. No entanto, nem tudo precisa ser a ferro e fogo; um líder deve, acima de tudo, priorizar seu bem-estar.

Empower Your Team: Trust your team with responsibilities that match their skills, fostering their growth and reducing your workload. Identify each team member's strengths and delegate tasks accordingly. Provide clear instructions and the necessary resources to succeed. Set Clear Boundaries: Clearly define what tasks need your attention and which can be handled by others. Use project management tools to organize and monitor tasks, ensuring that you focus on strategic decisions while delegating operational tasks to your team.

Realizing I couldn't do everything myself, I began delegating tasks to my team members. By entrusting them with more responsibilities, not only did I reduce my own workload, but I also empowered my team to develop their skills and take on more ownership. For instance, I assigned project lead roles to team members who showed potential, providing them with growth opportunities while giving me more time to focus on strategic planning.

Part of self care is allowing others to share the load. As leaders, sometimes we think that we have to be "the one" to handle all the tasks. The best leaders know how to appropriately delegate to team members (and trust them to get the work done). Not only does this prevent burnout in the leader, it also empowers the team and lets them feel like valuable contributions. Additionally, it develops as leaders, forcing them to step up and bring the best of themselves for the good of the whole.

Burnout can lead to a breakthrough. But you first have to step away to get clear about what's causing you to fizzle so you can restructure your work and life. See if you can re-work your current situation and reconnect with your purpose and mission. When you're doing something you truly love, burnout is infrequent. One way people find their purpose is by helping others. I believe that's why so many people want to be a coach -- it feels meaningful to help another person. You don't have to quit your job to help others. You just have to shift your way of thinking.

This process of reassessing and realigning your goals involves a ton of self-reflection and growth. Which in turn enhances your capabilities and success as a leader. Not only are you getting to know your strengths and weaknesses but when you’re looking at it from a burnout standpoint during your deep dive you’ll have a chance to catch which goal may have contributed to your burnout in the first place.

I took time to reassess my goals and priorities, both personally and professionally. This involved setting more realistic expectations for myself and my team, which helped reduce unnecessary pressure and focus on what truly mattered. I reviewed our project timelines and adjusted them to be more achievable, ensuring that the team had ample time to deliver quality work without feeling overwhelmed.

Reflect on Priorities: Regularly evaluate your goals to ensure they align with your values and the organization's mission. Conduct quarterly reviews to assess progress and make necessary adjustments. Involve your team in goal-setting to ensure alignment and shared commitment. Adjust Expectations: Be flexible and realistic about what can be achieved within a given timeframe, avoiding overcommitment. Break down larger projects into manageable tasks and set achievable milestones. Communicate openly with your team about timelines and potential challenges.

Sometimes having goals that no longer align with your values can be an additional stressor that leads to burnout. It is wise to frequently reassess your goals and values so that the goals that are no longer valid, a priority, or that are no longer serving you can be updated or eliminated altogether. I recommend reassessing goals on a monthly basis at a minimum.

In my experience being open with your team will have the biggest impact. They are probably the first people to recognise something is wrong and in a way are the people that are impacted. I was completely open with my team and they were amazing. They provided support in lots of ways from direct help with the mental health issue that resulted from burnout to helping with the workload that was the cause and this meant I got through the issue much quicker than I would have alone.

Just because you CAN do it, SHOULD you take on everything that comes your way? Could you be standing in the way of others stepping up and rising to the occasion? Ask for help well before your empty light turns on, and you might just be surprised how many people are willing to help.

I reached out to my network for support, including colleagues and mentors who could provide guidance and encouragement. Sharing my experiences and challenges with them helped me gain new perspectives and feel less isolated. I also sought professional help from a coach who specialized in leadership burnout, which provided me with tailored strategies to manage stress and maintain my well-being. And she is my saviour.

One of my favorite quotes is "No problem can be solved by the same consciousness that created it" ~Albert Einstein. It is important to understand that sometimes there are things outside of our view and understanding that if we had support (i.e. coaching, mentorship, and even counseling) that could greatly help us to shift our perspectives and behavior. There is no heroism in being a martyr, there is only suffering ... and it doesn't do anyone any good. In fact, it causes more harm. There is immense strength in seeking support. Your future self (and those around you) will be grateful for it later.

I worked on restoring a healthy work-life balance by setting clear boundaries between work and personal time. For instance, I committed to unplugging from work emails after 6 PM, which allowed me to recharge and be more present for my family and friends. I also scheduled regular downtime during weekends to engage in hobbies and spend quality time with loved ones, ensuring I returned to work rejuvenated and with a fresh perspective.

Identify the reason for the burnout before attempting to re-enter your regular duties. Common causes of burnout are work-life balance, high expectations of self and others, overwhelming workloads, and a lack of support. Once you identify the cause of the burnout, you are more equipped to limit the chances of reoccurrence. Develop your daily routine and stick to it (i.e. when you arrive/leave work and your breaks). Have downtime between work and home. Keep expectations of self and others related to the job performance outline and not with a moral compass. Identify a friend who lets you laugh, one who enables you to talk, and one who has excellent boundaries. Validate your efforts by being honest about what can be accomplished in a workday.

Without clear goals it’s hard to prioritise and know what’s truly important to us. For everything we say yes to, we’re saying no to something else. Having clear goals both for work and life helps us to maintain balance and boundaries.

This sounds great in theory but is so much harder in practice. We are in a very work-oriented society and are rarely ever encouraged to take breaks to focus on our wellbeing. We often go right back to work after a setback, challenging life event etc. The key here is to recognize that there's another side to "doing" and that side is the "being." This being side of us needs break, balance, and spaciousness to reconnect to self. Don't force yourself to be a workhorse 24/7. Take time to restore balance in whatever way that looks for you. Give yourself grace and remember, without you being in a beautiful mental, emotional, and physical state, there will be no work to get done.

During times of burnout, it's easy to lose sight of your purpose and the values that initially inspired you. Take time to reconnect with your "why" – the deeper motivation that drives your leadership and work. Reflect on your core values and how they align with your current role and responsibilities. Rediscovering your sense of purpose and aligning your actions with your values can reignite your passion and commitment.

Unwinding definitely is effective when you get back to your roots. Considering to get back to your hobbies, connecting with your soul and passion is a sure shot way to de-stress. It might be different for different people like for me writing blogs or posts or poem or short stories works like a charm.

Necessary action should have been taken by you to prevent a burnout. However, if after all your efforts this has happened, there is a need to take immediate corrective action. This cannot be allowed to linger. Acknowledge the situation. Introspect. Reflect. What went wrong? Be honest with yourself. Obtain feedback. Reach out to your support group, mentor or coach. Seek their help and guidance. Restore work life balance. Give slightly more emphasis to self care. Have a good sleep. Make changes to your goals.

If you have truly experienced burnout, please hear me when I write that 'bounce back' may not happen. You are not a rubber ball. Sometimes burnout can leave irreparable personal damage, and it can create untold business problems - the thing to do is prevent it in the 1st place and you can when you know how and you stand up for yourself NO ONE needs to experience this it is not a badge of honour You may tell I am no shrinking violet is this field I have seen too much damage to individuals in my career who do not recognise the signs and even if they do ignore them and too many companies leading and managing badly and not caring for the most important asset heir company has the staff team I have written a book on it & training programmes

Leadership can be isolating, leading to burnout. Acknowledge burnout signs like fatigue and detachment, and seek support. Find a mentor for guidance and share challenges with trusted peers. Delegate tasks to empower your team and avoid overload. Collaborate with other departments for fresh insights. Reconnect with your core values to stay motivated. Prioritize rest and relaxation to maintain well-being. Embrace support networks and remember that leadership means guiding, not doing everything alone. This approach sustains effective and fulfilling leadership.