How can leaders manage stress and avoid burnout?

I worked for 15-16 hours every day for 8 years straight. I was exhausted through out. But, couldn't take it beyond 8 years. The signs intensified! - Lack of sleep. - Constant stress. - Not able to concentrate even at work. - And not to mention, physical burnout. Every sign intensified. However, I stretched. Which was the BIGGEST mistake I made. You might believe that you can reverse everything. But, we can't. Once you loose control of your health, nothing can bring it back. Don't ignore the signs. Coming from personal experience!

Last year I stepped away from a 20-year career in the not-for-profit sector. Driven by purpose, I had given my all. Constrained by lack of funds and resources, I had worked harder than I ever had. For 16 of those years, I had a role that was intellectually stimulating but emotionally draining. As much as I loved the role, in the end I was running on empty - burnt out and wrung out. I am back to feeling my old self again - no longer Mrs Tired, Stressed and Cranky. If I had my time again, I would have done the following: * listened to my body, all the warning signs were there * priortised my well-being, rest and sleep are necessities not luxuries * been realistic about what was possible to deliver, and been firmer about setting expectations

Make clear guidelines for yourself to ensure you take breaks from work - it sounds small, but in my experience it has been big. Personally I dont work in weekends (unless there is an emergency), I put my phone away for minimum two hours every evening and I dont look at my phone before I have finished my breakfast. Those small things have made my own balance much better and I can feel it makes me more efficient to give myself breaks!

Leaders are typically great in their professional/work environment in setting goals, milestones, charting the meetings needed, etc… Self care and overall well being is paramount for all colleagues, regardless of seniority. Leaders have a responsibility to themselves and their teams - in terms of taking care of themselves so that they would be in the best form to lead their teams. A simple, but powerful, approach for leaders would be to schedule their personal down-time as diligently as they would schedule work meetings. I try to practice this increasingly, and am finding it useful.

Don't try to do everything yourself. Build a strong team and trust them to get the job done. This will free up your time so that you can focus on the most important tasks.

Make sure you don’t take your work home with you. It is important to give yourself time to disconnect, spend time with loved ones and seperate yourself mentally from whatever is going on at work. Work is not your life!

Practice mindfulness. Start or end your day with intention - whether it's meditation, listening to music, calling a loved one. Anything that grounds you in the present moment. Research has shown that these mindful activities can reduce stress, bring mental clarity, and promote physical health. Remember: Our bodies are analog devices, not digital. They don't just turn on and off. It's our responsibility to take care of ourselves.

Absolutely! I couldn't agree more. Taking care of oneself is crucial for effective leadership. It's impossible to support and help your team if you're not taking care of your own well-being. Self-care is not selfish at all; it's about recognizing the importance of strengthening yourself so that you can guide the entire team through challenging times and work together to achieve goals. By prioritizing self-care, leaders can provide better support to their team members and create a healthier work environment for everyone involved.

Some way to handle this is...to Spend time on yourself, spend time with your family/friends/take a break and be selfish - De focussing from your work will definitely help! One thing that has worked for me and still works... Engaging in some physical activity i.e. sports etc . sports keep your mind occupied and helps you to fight stress and is good for your overall well-being! I feel energetic and recharged the next day! So I will suggest getting a hobby!

Few things that I continue to practice that I thought of sharing Keep Hydrated: Drink enough water throughout the day. Dehydration can contribute to stress and fatigue. Quick Walks: a short walk outside, greet / say hi/ hello on the way , a smile, can do wonders to clear your mind and reduce stress. Digital break: Schedule regular breaks from screens and devices to reduce eye strain and mental fatigue. Gratitude time : Spend a few minutes each day reminiscing on things you're grateful for Cheers

When challenges arise, reframe the situation into an opportunity to learn and improve. View setbacks as helpful feedback. Celebrate small wins, not just big accomplishments. Recognize progress to motivate yourself. Spend time with positive people who energize and inspire you. Limit time with chronic complainers. Identify negative self-talk and challenge it. Don't believe every critical thought. Visualize success. Imagine yourself accomplishing your goals. Mental rehearsal builds confidence. Take good care of yourself. Eat well, exercise, get enough rest. Self-care boosts resilience. Start each day by setting a positive intention. Focus your mind on what you want to accomplish and contribute.

Practice Mindfulness: Mindfulness techniques, such as meditation and deep breathing exercises, can help you stay present and focused during stressful situations. Set Realistic Goals: Break down your goals into manageable steps. Self-Compassion: Be kind to yourself and recognize that everyone faces setbacks and challenges in business. Gratitude Practice: Focus on the positives in your business and personal life. Regularly express gratitude for what you have achieved and the opportunities ahead. Visualization: Imagine successful outcomes and visualize yourself overcoming challenges. Limit Negative Inputs: Minimize exposure to negative news or people who bring you down. Surround yourself with positivity and inspiration.

I might sound not popular here, but I find that "cult of positivity" toxic. There are gazillion of people who hide their depression and anxiety under the positive mask and thigs are getting worse by doing so. Being self-aware, mindfull and self reflective is the positivity we all need.

From my experience, the biggest cause of stress is hopelessness – that feeling that whatever is hitting hard at you now is going to screw you over. What if you knew you will come out fine? Stress leaves. As a leader, knowing that the current challenges will always be defeated is the ultimate stress reliever. Most of the mental anguish we have stem from overprocessing how things could go wrong. Having this positive mindset can be hard but the best time to learn it is now.

A positive mindset is a powerful tool in my stress management arsenal. I focus on maintaining a growth-oriented perspective. This means that I view challenges as opportunities for growth, learn from setbacks, and maintain optimism even in the face of adversity. Incorporating mindfulness and meditation practices into my daily routine has helped me build resilience and enhance my ability to cope with stress.

Support system is the key to avoid burnout, asking for help is sign of self-care. Rely on your support system both at work and outside. Just sharing sometimes is enough, in some occasions different perspective from others who have been in your shoes is super helpful.

People in leadership positions are particularly susceptible to burnout, yet they are also among the most likely groups to ignore and suppress it. Viewing burnout and stress as signs of weakness is one of the most damaging misconceptions prevailing today. Being open and honest with both your team and, importantly, yourself can help regulate emotions and even increase your capacity. Embracing vulnerability is a rather profound form of courage, demonstrating the bravery involved in presenting oneself authentically, irrespective of the uncertainty of the outcome. Fostering trust and balancing expectations are crucial; by setting and adhering to realistic goals and acknowledging limitations, leaders can mitigate undue pressure.

Many believe that burnout results from overwork. However, research will show that in most cases, limiting work won’t make work better. It’s the quality of the work experience that matters and has nearly 3x the impact over the number of days or hours worked. Therefore the work experience is everything. That ties back to leadership. Research from the American Psychological Association demonstrates a strong link between social support at work and lower rates of burnout, greater work satisfaction, and higher productivity. What do leaders do? 1. Have frequent 1:1 well being check ins. 2. Care about the whole person not just the work 3. Follow up and make sure they know you are personally vested in their well-being. #ShowingUp

In my 30s, apart from colleagues, I realised that I had hardly any friends outside of work. I've learnt to set aside time to maintain friendships and have a group of trustworthy friends I can turn to in times of stress. People who I can turn to, knowing there is no judgement, confident that whatever I share would be kept confidential. Just having these friends to lend a listening ear has been beneficial when it comes to stress management.

If you don’t share a problem with others, then it’s only YOUR problem. If you share it with your team, it’s a SHARED problem and it will be easier to find solutions. Make safe spaces and listen to each others! 💚

This right here is the single biggest thing we can do - finding and embracing our purpose. I can go a hundred times farther and harder doing something that means something to me than I can doing something that feels pointless. The trick for most of us is in simply identifying that purpose. For me, moving towards things that break my heart helped me find purpose. Our natural inclination as humans is to look away from those things, to run from them, to refuse to acknowledge they exist, and to avoid them. Do the opposite - run towards that pain and find a way to make a difference. Addiction, trafficking, violence, kids suffering - those are the things that break my heart, and I avoid burnout by pouring myself into changing them.

Leadership is blessing; • Be mentally strong • Stress is fear of outcome; never stress about results, important is to build good team. • Do meditate and exercise • Should have your mentor • Be learner • Open for ideas from team. • Support your team and take feedback from team and mentors. • Have passionate and relax in between These are few good qualities avoid feeling of burnout

I've found that purpose is the core engine that drives every decision you make as a leader. Think of it as your internal compass, aligning your daily actions with your larger vision. A purpose-guided leader doesn't just set and forget goals - they revisit them to ensure alignment with their mission. Reflecting on your impact then isn't a vanity exercise, but a way to infuse your work with joy and deepen your commitment. e.g. take a weekly inventory of how you're affecting change in your organization and community. Openness amplifies impact. Share your story! It doesn't just inspire others; it crystallizes your own understanding of your mission. Your narrative becomes a shared vision that galvanizes your team and attracts allies.

It's not work that kills our spirit, it's meaningless work. I have a very straightforward view on purpose at work, simply put, it answers the question: How does my work make a difference to some real live human beings? People think that noble purpose is reserved for teachers and fire-fighters, but if you work for a firm whose product or service improves the lives of their customers, even in a small way, your work makes a difference. The challenge as humans, is to lift our eyes from the day to day barrage of emails and reports, and identify for ourselves, the very real and specific ways your work matters. Said another way, if you do accounting, and your work helps people sleep at night and make better decisions, you have a Noble Purpose.

Understanding my purpose has been fundamental in my leadership journey. When I have a clear sense of purpose, it motivates me to persevere through challenges. I regularly reflect on my mission and how it aligns with my values and the goals of the organization I lead.

Set boundaries and learn to say no. Don't overcommit to projects and tasks. Prioritize ruthlessly and delegate effectively. Take regular breaks during work. Even a short walk or listening to music can re-energize you. Unplug outside work hours. Disconnect from email and avoid work-related phone calls. Plan regular vacations, even if brief. A change of scene can provide perspective.

Delegate tasks and responsibilities. Don't try to do everything yourself. You have a team of talented people who can help you. Take breaks. Get up and move around every 20-30 minutes. Go for a walk, stretch, or do some deep breathing exercises. Say no. It's okay to say no to requests, especially if you're already feeling overwhelmed. Take care of yourself. Make sure you're getting enough sleep, eating healthy foods, and exercising regularly. These things will help you to have more energy and resilience.

In order to manage stress and avoid burnout, it is important to take regular breaks throughout the day, get plenty of restful sleep at night, engage in activities that you enjoy outside of work such as hobbies or exercise, practice relaxation techniques like deep breathing and meditation when feeling overwhelmed or anxious about a task. Additionally, it is beneficial to talk with friends or family members about any issues that may be causing stress so they can provide support and encouragement. Finally remember that taking care of your mental health should always be a priority; if necessary seek professional help from a counselor who can offer advice on how best to cope with stressful situations.

One of the most powerful tools for reducing stress is to understand what you can control and what you cannot control. I see a tremendous amount of anxiety and burnout caused by people who get stressed about things that are out of their control. At the heart of it, there are really only two things in your life you can control. What you think and how you behave. As Epictetus points out, "It is not what happens to you, but how you react to it that matters." Those who manage stress well focus on the things they can control, and as much as possible, completely let go of the things they cannot control. By the way, at the top of the list of things you cannot control is other people and how they think and behave!

Having a close communication with your leader/direct superior is important. Not only to build the chemistry, but also to manage the expectations. In the beginning, your leader is the one who give direction to you, your job, and your responsibility. So when things get unmanageable, you can get back to your leader and say the actual condition. Then ask your leader to set the prioritize: which one should you prioritize, which one should not. Which one is important, which one is less important. And so on. So you don't need to push yourself really hard; you can focus on what currently important by having an agreement with your leader first.

Something to consider during the hiring process is time. This includes the candidates' time and the hiring team's time. Everyone's time is worth something. For a candidate that is taking time off, whether paid or unpaid, it's their time being spent interviewing. On the business side, everyone in the interview process does have a price tag on their time, their salary. Adding everyone's time for each interview for each candidate adds up quickly! Condensing and improving the interview process can increase candidate satisfaction, save money, and reduce time to hire metrics.

Few good qualities avoid burnout leaders • Stress is fear of outcome; never stress about results, important is to build good team. • Do meditate and exercise • Should have your mentor • Be learner • Be mentally strong • Open for ideas from team. • Support your team and take feedback from team and mentors. • Have passionate and relax in between

In fact, managers can also do the basics by asking individuals how they are feeling today and how he/she can help. Actively listening to team members about their feelings is simple, cheap and powerful. Very often what the person needs is just to talk - this can bring some relief and space to breathe.

So many people don't recognize the symptoms of burnout until it's too late. One thing I'd add is that I believe the job of a manager is to watch for symptoms of burnout in their team. Research tells us that productivity increases when people are getting adequate rest and recovery time from work. The more leaders can make conversations about energy levels the norm, the easier it'll be to prevent burnout on a team.

Trust those around you: Once you recognize that you are close to burnout, trust your team to share the workload with you and remember to help them back when needed. Set your own boundaries: Often it's not the work or those at work pushing you, it's yourself. So set your boundaries and ensure that you take a break.