Burnout in leadership: How to spot it and what to do

At first, it feels like nothing. A small stone in your pocket. Hardly noticeable. But, as time goes on, that stone gets heavier.

If you are in a leadership role, especially in busy, high-pressure environments like corporate sales, every meeting, deadline and decision adds to the weight. Before long, you are not just carrying your own stress. You are carrying your team’s expectations, too. Soon, the weight that once felt manageable starts to drag you down.

What is burnout?

Burnout is more than just feeling tired. It is now officially recognised by the World Health Organization (WHO) as a work-related condition. According to the WHO, burnout happens when work stress has not been managed properly for a long time.

It shows up in three main ways:

• Feeling constantly exhausted.
• Becoming mentally distant or negative about your job.
• Struggling to perform as well as you used to.

A 2024 report from Mental Health UK revealed that nearly one in four UK adults feel unable to manage stress in their daily lives. And burnout is on the rise. Leaders are especially vulnerable, often believing they must keep going no matter what.

That is when the small stone starts to feel like a rock.

My experience

A mentor once told me that stress is like a stone in your pocket. At first, it is easy to ignore. But over time, it begins to weigh you down.

That really hit home for me.

As a leader in sales, I was always switched on. I wanted to succeed, support my team and hit targets. But little by little, it became too much. I felt tired all the time. I stopped sleeping well. I started to lose interest in things I used to enjoy.

I was not failing. I was burnt out.

Burnout does not mean you are weak. It means you have been strong for too long without enough rest or support.

Why it matters

Burnout does not just affect you. It affects your team, your work, and your health.

According to the Health and Safety Executive (HSE), over 17 million working days were lost in the UK in 2022-23 due to work-related stress, depression or anxiety. Stress was the most common cause of workplace illness that year.

The Chartered Institute of Personnel and Development (CIPD) also found that 76% of organisations reported stress-related absence in their workforce, with heavy workloads and management style being key contributors.

If you are running on empty, your team can sense it. They might start feeling the same way. That is why it is so important to take burnout seriously.

What can you do?

The good news is you can do something about it. Burnout is not a life sentence. There are simple, effective steps you can take to feel better and lead well.

1. Spot the signs early

Burnout often creeps up on us. It might look like:

• Dreading work at the start of the week.
• Losing focus or motivation.
• Becoming snappy or withdrawn.
• Feeling tired even after a full night’s sleep.

The sooner you spot the signs, the easier it is to stop burnout from getting worse. Try keeping a simple journal. Write down what drains your energy and what helps you feel better.

2. Do not ignore stress - learn from it

Some stress is normal. It can even help us grow. But long-term stress without rest leads to burnout.

Instead of pushing through, ask yourself:

• What is this stress telling me?
• Do I need help?
• Is something out of balance?

Stress is a signal, not a failure. Listen to it.

3. Build small breaks into your day

You do not need a holiday to recover. You just need to give your body and mind time to rest throughout the day.

Try this:

• Take five minutes to breathe deeply between meetings.
• Go for a short walk at lunchtime.
• Switch off notifications for a while to focus properly.

Short breaks add up. They give your brain the reset it needs to keep going without burning out.

4. Set boundaries that protect you

One of the biggest causes of burnout is feeling like you have lost control. Setting clear boundaries helps.

Say no when you need to. Block time in your diary for focused work. Log off at a reasonable hour. Rest is not a luxury. It is a part of doing your job well.

5. Stay connected

Burnout often makes us feel alone. But the truth is, many others feel the same way. You just might not see it.

Talk to someone you trust. A friend, a mentor or a coach. Just saying how you feel can help more than you think.

And do not forget to check in with yourself, too. What brings you joy? What gives you a sense of purpose? Those things matter.

Leading with energy, not exhaustion

Burnout does not just make you tired. It affects how you lead, how you think and how you treat others. When you are burnt out, you start reacting instead of responding. You become more distant, less creative and less connected.

But when you look after yourself, everything changes. You make clearer decisions. You connect better with your team. You lead with purpose, not pressure.

Final thought

That small stone in your pocket - you do not have to carry it forever. You can stop. You can ask for support. You can make changes that help you feel better and lead strongly.

Burnout is real, but it is not permanent. With the right steps, you can lift the weight and get back to doing your best work without losing yourself in the process.