Leadership and Burnout: How to Avoid Burnout as a Leader

Leadership is often associated with power, responsibility, and authority. As a leader, you’re expected to handle any challenge that arises and keep your team motivated—even during times of uncertainty. However, the pressure, isolation, and weight of being at the top can become overwhelming, making everyday tasks difficult to manage. This state is known as burnout. It’s a growing issue in many workplaces and can have damaging effects on individuals, teams, and entire organizations.

The good news is that there are strategies to help prevent burnout and foster a healthy, productive workplace culture. In this article, we’ll explore the connection between leadership and burnout, examine the common causes, and share practical tips for avoiding burnout as a leader.

How to Identify Burnout in Leaders

Burnout in leadership can be defined as the physical and emotional exhaustion experienced by senior leaders and managers when they are overworked or neglect their well-being. It is a psychological condition triggered by chronic stress, often resulting from prolonged work-related pressures.

The World Health Organization (WHO) classifies burnout as an occupational phenomenon in the International Classification of Diseases, under the chapter on “factors influencing health status.” According to the WHO, burnout stems from chronic workplace stress and is defined by three key dimensions:

Energy depletion/exhaustion.

Increasingly negative feelings toward the job.

Reduced professional efficacy.

A McKinsey report reveals that more than half of women in management roles report feeling constantly burned out—and that women are more likely to experience burnout than men, at rates of 32% and 28%, respectively.

Symptoms of Burnout

Even though the symptoms of burnout can vary from person to person, the most common signs are:

• Insomnia

• Emotional exhaustion

• Physical symptoms, such as headaches or stomach aches

• Lack of energy

• Increased negativity or irritability towards coworkers and customers, inability to control moods

• Low enthusiasm and motivation, lower efficiency

• Loss of perspective and mental block

• Feelings of hopelessness or cynicism about work

It is important to understand that burnout is not a personal weakness or lack of resilience, but the result of chronic professional stress. Leaders must recognize its existence and take steps to address it.

Causes of Burnout in Leaders

It’s important to recognize the symptoms and identify the root causes of burnout before it becomes a long-term issue. But what exactly leads to burnout in leadership roles?

• Isolation and loneliness are common feelings among leaders: the CEO of Apple, Tim Cook, famously said it was lonely at the top, not by the number or frequency of contacts, but by the lack of meaningful relationships with other people.

• Lack of support: A consequence of isolation is that leaders often feel that they have no support in their roles. They may not have access to coaches, mentors or other sources of support that can help them with their day-to-day challenges.

• Work overload: It may seem obvious, but it is still worth mentioning: leaders are often overworked.

• Multitasking and constant partial attention: a 2023 study shows that multitasking and frequent interruptions raise stress hormone levels and reduce heart rate variability (HRV), factors related to burnout and difficulty making decisions. When managers are unable to focus on their tasks due to distractions such as emails, phone calls or questions from their co-workers, their mental health is directly affected.

• Work-life imbalance: It is quite normalized that leaders work longer than other employees. Moreover, research has shown that 55% of U.S. leaders do not use all of their vacation time.

• Unrealistic expectations and pressure: Leaders may face unrealistic expectations from their superiors, co-workers or other interlocutors. These expectations can generate pressure, stress and a sense of tension that arises from being in a position of power and having to make difficult decisions that affect the lives of others.

10 Strategies to Prevent Leader Burnout

Identifying what causes people to burn out is still not enough: the challenge now is to be proactive in preventing this burnout. In order to do achieve this, it is worth knowing some tips for maintaining good mental health,  as well as strategies for leaders to prevent their own (and their employees’) burnout. Let’s break them into two sections.

Group 1: Daily Habits for Managing Stress and Boosting Focus

These strategies focus on day-to-day actions leaders can take to improve mental clarity, structure, and well-being.

1. Create a routine: Establishing a daily routine helps reduce decision fatigue and brings structure to the day. Include time for work, rest, exercise, and personal activities to stay focused and motivated.
2. Prioritize tasks: Focus on the most important tasks first. Break them into smaller steps to reduce overwhelm and increase satisfaction as you progress.
3. Take breaks: Regular breaks reduce fatigue and boost productivity. Step away from your desk, stretch, and recharge.
4. Practice mindfulness: A few minutes of focused breathing or awareness can lower stress and help you stay centered in the midst of pressure.
5. Prioritize self-care: Take time for rest, sleep, and activities you enjoy. Modeling healthy habits sets a strong example for your team.

Group 2: Long-Term Boundaries and Support Systems

These strategies emphasize sustainable leadership by building boundaries, support, and purpose.

1. Set limits: Define clear boundaries between work and personal life. Limit after-hours communication and carve out time to disconnect.
2. Get good quality sleep: Aim for 7–8 hours per night. Consistent sleep is essential for mental and physical resilience.
3. Seek help: Don’t hesitate to reach out to peers, mentors, coaches, friends, or family. A strong support network reduces stress and isolation.
4. Set realistic goals: Clear, achievable goals for yourself and your team promote motivation and a sense of accomplishment.
5. Rewind, reflect, and remember: Stay connected to your personal mission. Use inspiration boards, revisit your aspirations, and reward yourself for progress.

You Can Do It!

Leadership burnout has become a serious and widespread issue across all sectors and organizations. It is known to lead to reduced productivity, poor performance, and higher staff turnover. It also impacts leaders’ mental and physical health, making decision-making more difficult, reducing employee engagement, and negatively affecting overall workplace culture.

Recognizing the signs of burnout in managers—and taking proactive steps to prevent it—is essential to maintaining their well-being, performance, and long-term success. By implementing preventive measures, you can not only protect yourself from burnout but also foster innovation, boost organizational success, and build a healthier, more sustainable workplace culture that benefits everyone.