I Think I have Executive Burnout. Now How Do I Recover?

When a person experiences executive burnout, they are in a state of physical, emotional, and mental exhaustion. This is the result of an accumulation of work-related stress. Burnout can affect anyone, especially in the past few years with things being stressful worldwide. Executive burnout applies to those in leadership positions, whose roles are especially demanding. Clients I have worked with experiencing this, are often in C-suite roles. When executive burnout seeps in, a person is far from their optimal performance level.

Signs and symptoms of executive burnout

Executive burnout can manifest in the following ways:

· Difficulty with sleep. Sleeping a lot or not enough

· Fatigue. Feeling fatigue despite getting many hours of sleep

· Irritability. A noticeable uptick in irritability with members of one’s team or clients as well as with loved ones at home

· Scattered focus. Difficulty focusing and feeling slower cognitively

· Apathy. Lower motivation with work can lead to questioning one’s role

· Feelings of isolation. It can be lonely at the top, especially when there is no support system in place

· Hyper alertness. Feeling increased stressed when message alerts go off; often being on-call when at home or on vacation

What can be done when experiencing executive burnout?

Some would say, “Just take a week off and go on vacation.” When enough schedule flexibility and resources are in place, this can seem like an appealing solution. For some, yes, a week away is just the reset they need. For others, the very thought can spike anxiety. A person can function for months and sometimes years in a state of executive burnout, and for a professional, it is important to assess what is at the root so that healthy change can happen. A week off is just one step in the resetting process. Some who are in burnout mode find that their role makes it challenging to get away. When faced with complex projects and pressing deadlines or other powers that be won’t approve time off, other strategies are needed. For people who have been running on empty for a long time, it can be difficult to unwind even while on vacation. It can feel too still or quiet if one isn’t prepared. Negative thought spirals can take over.

So, what strategies or treatment can be applied if you are experiencing executive burnout?

Seek support

· From the company: Thankfully more companies and firms are supporting mental health. They might be able to offer specific types of support, including time off, a reduced workload or therapeutic support.

· Reconnect with people who have been supportive in the past, whether that is a significant other or friend. If neither is an option, consider a support group of others experiencing similar challenges.

Pause and assess

· Stop and find a quiet room, take a few slow breaths with your eyes closed and consider two questions: “What do I need?” and “What do I expect of myself?” The purpose is simply to check-in, not to look for solutions. If your expectations would be considered unreasonable for others, they are likely unreasonable for you. It can be surprising what comes up when we slow down and pause.

Re-evaluate Self-care

· Consider your current habits around, eating, sleeping, movement (exercise) and joy. How healthy are they?

· Consider how much of a role alcohol, drugs, sex or overspending play when coping with stress.

Aim for a better work–life balance

· If you have made yourself the go-to person (or the only person who can help), this is an opportunity to shift that perception and share responsibility with others.

· Remind yourself that shifting your focus away from work when not at work can increase your productivity.

· Set distinct “off-work” hours when at home.

Final Thoughts

It can be incredibly challenging to attempt to make these changes on your own. It might even feel impossible, and the very idea can add to the overwhelm. Working with a therapist or coach experienced in supporting individuals facing executive burnout can make it a significantly less daunting venture. That professional can help you determine what issue needs to be addressed first. Executive burnout is the culmination of events and experiences over time. Remember that, and give yourself permission to gradually reset and recover over time.

*While the suggestions mentioned above can be helpful, it is always best to seek support from a qualified professional mental health professional who can fully assess your current situation and establish an appropriate plan of action.