Self-Care for Leaders: How You Can Avoid Burnout

We all know that leadership is demanding and often intense. The constant pressure to deliver results, inspire our teams, and juggle priorities can take a heavy toll - often at the expense of our well-being. Yet, self-care must not be seen as a luxury; it’s a necessity. Without it, burnout is inevitable, impacting not only our health but also our effectiveness and the culture we set for our teams.

“Self-care is not a luxury. Indeed not. It allows us to show up in this tumultuous world as the best versions of ourselves.”

Why Work-Life Balance Matters

Work-life balance is the foundation of sustainable leadership. When we neglect our work-life balance, the consequences are profound and often include reduced creativity, poor decision-making, strained relationships, and ultimately, burnout. Conversely, those who prioritise balance enjoy improved mental and physical health, higher job satisfaction, and stronger relationships, both at work and at home.

Importantly, as leaders, we set the tone for our teams. By modelling healthy boundaries and self-care, we can empower others to do the same, fostering a culture of resilience and well-being. The alternative is a sense of pressure on our teams to adopt the same approach, leading to increased stress, illness, turnover, and poor engagement.

“You cannot serve from an empty vessel.”

Eleanor Brownn

Recognising the Early Signs of Burnout

Burnout rarely arrives overnight. It builds gradually, without us realising it is creeping up on us, as it’s often disguised as dedication or resilience. Knowing the warning signs is essential:

• Persistent exhaustion, even after rest – a holiday or long weekend doesn’t recharge you… even if you’ve switched off from work.

• Increased irritability or impatience with colleagues for no reason – you display disproportionate responses to the issue at hand, and react differently to your usual approach.

• Loss of motivation or passion for work – things you used to enjoy simply seem hard to engage with.

• Difficulty concentrating or making decisions, which can cause a sense of loss of control, and give rise to fear and anxiety.

• Physical symptoms such as headaches or sleep disturbances – the body’s way of warning you to look after yourself.

If you notice these symptoms, it’s time to pause, honestly reassess your situation, and take clear action to rebalance. As Patrick Pichette wisely said:

“It is important that you don't lie to yourself. If you lie to yourself, you end up with burnout.”

Self-Care Tips for Leaders to Avoid Burnout

1. Schedule Regular Breaks

Taking short, restorative breaks throughout the day helps maintain our focus and energy. Even a five-minute walk, a stretch, or a moment of mindful breathing can reset our minds and prevent mental fatigue.

“Almost everything will work again if you unplug it for a few minutes, including you.”

– Anne Lamott

2. Set Boundaries

Whilst as leaders we may believe we need to be constantly available, this is unsustainable. Define clear working hours, turn off notifications outside of work, and learn to say “no” to non-essential commitments. Establishing and abiding by these boundaries not only protects our energy levels, they also set a healthy example for our teams.

“When you say ‘yes’ to others, make sure you are not saying ‘no’ to yourself.”

– Paulo Coelho

3. Prioritise Hobbies and Dedicated Self-Care Time

We need to ensure that we are regularly engaging in activities that bring us joy and relaxation – for example, reading, gardening, creative pursuits, or simply spending time in nature. These moments are not indulgences; they are vital for recharging and maintaining perspective.

4. Exercise Regularly

Physical activity is a proven stress-buster, boosting mood, energy, and cognitive function. Even 20-30 minutes of movement a day—whether it’s a brisk walk, yoga, or a gym session—can make a significant difference.

5. Nourish Your Body

A balanced diet, that is rich in lean proteins, whole grains, fruits, and vegetables, fuels both body and mind. Avoiding excessive caffeine and processed foods is critical – a challenge that needs recognising as these tend to be go-to, quick-fix fuels for those of us who are chronically stressed, busy, or burnt out. Finally, it is essential to stay hydrated, as our water intake impacts both our physical and mental function and recovery. Proper nutrition supports sustained energy and sharper focus.

6. Prioritise Sleep

Quality sleep is essential for cognitive functioning, emotional regulation, and resilience. Aim for 7-9 hours per night, establish a calming bedtime routine, and limit screen time before bed.

7. Practice Mindfulness

Mindfulness, meditation, and journaling can all help to manage stress and increase our emotional intelligence. Regularly checking in with our feelings and seeking support when needed is also essential, whether this support takes the form of a coach, mentor, or trusted confidant.

8. Delegate and Empower Your Team

Avoid the trap of taking on too much. Delegating tasks, trusting our teams, and empowering others to take responsibility are essential steps to avoiding burnout. They not only lighten our load; they also encourage growth and engagement within our teams.

The Role of Coaching and Self-Study in Burnout Recovery

Sometimes, self-care alone isn’t enough. Individual coaching provides a confidential, supportive space to explore your unique challenges, uncover the root causes of burnout, and develop personalised strategies for recovery and resilience. A coach can help you:

• Identify and break unhelpful patterns

• Rebuild energy and confidence

• Set sustainable boundaries

• Reconnect with your sense of purpose

If you prefer a more flexible, self-paced approach, a self-study course on burnout can equip you with the knowledge and tools to understand, prevent, and recover from burnout—at your own pace. These programmes are designed to help leaders like you regain balance, boost wellbeing, and create lasting change.

Final Thoughts

Burnout is a signal that something needs to change. By prioritising self-care, setting boundaries, and seeking support, as leaders we not only protect our own wellbeing but also become more effective, compassionate leaders.

“Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow.”

– Eleanor Brownn

If you’re ready to break the burnout cycle and lead with renewed energy and purpose, consider exploring individual coaching or a self-study course tailored for leaders. We must invest in ourselves - because our well-being is the foundation of our leadership.

Interested in tailored support?

My burnout coaching programmes offer personalised 1:1 sessions to help you reclaim your energy, set boundaries, and build a sustainable, fulfilling leadership journey. Click here for more details on the packages I offer.

Prefer to learn at your own pace? Explore my self-study course “The Burnout Cure” - designed for busy individuals who want practical, evidence-based strategies and activities for lasting change. Click here for more details and add to your shopping cart for a special discount.

Take the first step towards balance and resilience today.