Burnout is an experience many leaders are familiar with. After years of dedication, long hours, and high-stress environments, it’s no surprise that burnout can strike even the most resilient of individuals. For those of you in leadership roles, managing burnout isn’t just about survival—it’s about finding a sustainable way to lead and thrive.

After 18 years of service in federal leadership and public health roles, I’ve faced my own battle with burnout – twice. From juggling 12 to 14-hour days during the height of the COVID-19 response to making the decision to retire and start my own leadership coaching business, I’ve learned valuable lessons about managing burnout, both as an employee and an entrepreneur.

Here are five practical strategies that helped me recover from burnout and can help you, too.

1. Assess What You Can Control and Influence

One of the most overwhelming aspects of burnout is feeling like everything is out of control. For me, during those high-stress years, I often found myself owning problems that weren’t mine to fix, which only amplified my stress.

A key step in overcoming burnout is understanding what you can and cannot control or influence. Ask yourself:

• What do I have full control over? Maybe it’s your schedule, your workload, or how you prioritize your day.
• What can I influence? Perhaps you can’t control upper management’s decisions, but you can influence how projects are implemented.
• What is outside my control? Learn to let go of things like other people’s behavior or decisions that are beyond your control or pay grade.

By identifying and focusing only on the areas where you have control or influence, you’ll reduce unnecessary stress and reclaim a sense of empowerment.

2. Set and Stick to Boundaries

Boundaries are essential for protecting your well-being, but they can be hard to set—especially for leaders who want to appear committed and available. When I started setting boundaries, I worried that saying “no” would limit my career growth. However, I quickly learned that boundaries don’t have to be about refusing work; they’re about creating balance.

A few examples of healthy boundaries include:

• Limiting work after a certain hour. For example, I made a habit of turning off my phone during family dinners and checking it only for emergencies afterward.
• Defining “non-negotiable” personal time, such as spending weekends or lunch hours unplugged from work.
• Communicating clearly with your team or superiors about your availability.

Boundaries ensure that you’re not stretching yourself too thin and allow you to show up as your best self during work hours.

3. Consider a Career Pivot

If you’re in an environment where you’ve set boundaries and tried to control what you can, but you’re still feeling stuck or miserable, it might be time to consider a career shift or pivot.

Shifting your role doesn’t mean abandoning your career. It could mean taking on a new project that excites you, moving to a different department, or exploring a completely new path within your field. I made the leap from public service to entrepreneurship because I felt called to help leaders reduce their stress and return to a state of enhanced wellness.

If a full pivot feels too extreme, consider small changes. Maybe you can shift from managing a large team to working on a smaller project. The point is to find areas that feel more aligned with where you want to be—and less taxing on your mental and emotional health.

4. Go Inward: Reconnect with What Fills You

When you’re burnt out, it’s easy to lose sight of the things that used to bring you joy. Reconnecting with those activities can be a powerful antidote to burnout.

What fills you up? What helps you recharge? For me, mindfulness practices such as grounding exercises, meditation, and calming breath patterns became essential tools in my recovery. These practices helped me find stillness amidst the busyness and reconnect with myself.

The use of HeartBreath™ was and is, a heart-centered transformative experience that enabled me to somatically connect with my body using my breath and connecting to my heart. This practice was a game-changer in my recovery process and enabled me to release old traumas and connect with my inner knowing about what steps to take next.

Whatever it is that makes you feel alive again, make time for it. Ideally, try to schedule something rejuvenating every day, even if it’s just for 30 minutes. If daily isn’t feasible, carve out time weekly. Filling your cup back up will prevent further depletion.

5. Offer Yourself Compassion and Grace

Finally, offer yourself some grace. This is one of the hardest things for high achievers to do, myself included. We’re so focused on achieving, excelling, and pushing through challenges that we forget to be kind to ourselves.

Here’s the reality: You are not just a leader or an employee. You are a whole person with a life outside of work, and you deserve rest, peace, and balance. Remember, no matter how indispensable you feel at work, your health and well-being are irreplaceable.

It’s important to acknowledge that you’re doing your best, and sometimes that means taking a step back. Reassess, adjust, and give yourself the space to recover. The workplace will continue to function even if you’re not burning the candle at both ends.

Burnout Recovery is a Journey

Burnout recovery doesn’t happen overnight. It’s a process of recognizing where you need change, setting boundaries, pivoting if necessary, and allowing yourself the time and space to heal. I’m still on this journey myself, and I’ve learned that small changes can make a huge difference.

If you’re a leader feeling the weight of burnout, take it one step at a time. Implement these strategies gradually, and don’t hesitate to seek professional help if you need it. Your health is your most valuable asset—don’t wait until you’re completely depleted to prioritize it.

Feeling overwhelmed by your leadership challenges? Set up a no-pressure call to explore how we can help you achieve leadership wellness.

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