How do you combat burnout?
Burnout is a growing challenge for business professionals, affecting everyone at every level. Twelve experts—ranging from CEOs and entrepreneurs to therapists and psychologists—share their personal strategies and professional insights for overcoming burnout. Whether you’re seeking practical advice or inspiring stories, this guide offers valuable perspectives to help you navigate and combat the pressures of modern work life.
Set healthy boundaries
Setting healthy boundaries and recognizing when I may be pushing my own boundaries has been a key tactic for me to avoid stress turning into burnout. As an introverted business owner and speaker who has a very high-paced, people-facing job, I’ve recognized over the years that packing on social interactions or extensive travel is something that sounds good in the moment, but my future self hates it.
Here are some specifics around how I avoid this burnout “pack-on” effect:
- Give myself a full day before and a day after traveling to decompress.
- Avoid events or gatherings that don’t fill my cup or are attended due to a sense of obligation.
- Spend more time with people I don’t have to be “on” around.
Founder and CEO, Call for Culture
Recognize toxic environments
Burnout hit me hardest when I realized I wasn’t just exhausted from the work I was doing; I was exhausted from the work environment I was in.
Before pursuing entrepreneurship full-time and starting my own marketing agency, I found myself working in a toxic industry. Every email, every conversation, and every small action had to be overthought for fear of retaliation. It wasn’t just the tasks that drained me—it was the constant mental gymnastics to stay in line and avoid conflict. Over time, this led to burnout, where I dreaded each day and felt completely depleted.
My best advice? Recognize when the environment, not just the work, is draining you. Setting boundaries and protecting your energy are key. Once I decided to show up authentically and eventually leave that environment, I regained my strength and my passion.
Founder and CEO, Illume Marketing
Establish work-life boundaries
Burnout is something I’ve definitely experienced, and it’s tough because it sneaks up on you. One thing that‘s really helped me is setting clearer boundaries between work and personal time. It sounds simple, but when I started making sure I wasn’t constantly checking emails after hours or saying “yes” to everything, I noticed a huge difference in my mental energy.
For example, there was a time when I was juggling way too many projects and felt completely drained. I had to step back and ask myself, “What can I realistically handle right now?” I made a point to prioritize tasks, delegate when I could, and—this is key—actually take breaks. It’s amazing how much better you perform when you give yourself permission to rest.
So, my tip? Don’t be afraid to set those boundaries and give yourself some space to recharge. It’s not selfish—it’s necessary. You can’t pour from an empty cup.
Senior Vice President and Chief Human Resources Officer, The New Jewish Home
Focus on your controllables
During the peak of the pandemic, as the CEO of a national company, I often felt like I was on a never-ending roller coaster—without the fun part. The world was spinning with changes, and I started feeling overwhelmed and burnt out.
To tackle this, I went back to basics with a good, old-fashioned chart. I listed out everything on my plate, separated what I could control from what I couldn’t, and focused squarely on the things within my power. This approach not only helped me regain a sense of command over my day-to-day but also rejuvenated my energy and sharpened my focus.
If you’re feeling like you’re juggling flaming bowling pins while riding a unicycle, try this: Map it out, focus on what you can change, and let go of what you can’t. Sometimes, seeing it all on paper can turn a mountain back into a molehill—or at least a smaller mountain!
Business Coach, Roll With the Punches
Prioritize self-care activities
By the time people are stepping into my office, they’re generally near their wit’s end of burnout and are looking for a quick solution. To prioritize relief, we work on triaging external “asks”—and only addressing what genuinely needs immediate attention—to make time for self-care that will provide the most bang for your buck.
Contrary to popular belief, this often requires a bit more energy in the moment by doing things that actively spark joy, pleasantness, hope, and purpose (spending time with an old friend, trying a new restaurant, seeing a play you’ve been interested in, helping a stranger). Essentially, this is a “manual” way to induce emotions that are opposite to those felt when burnt out—exhaustion, malaise, and cynicism. Once through the acute period, I help clients recognize signs of impending burnout and create systems that center rest, personal values, and fulfillment over productivity and output to prevent future episodes.
Clinical Therapist
Learn to delegate tasks
Burnout is something I’ve faced head-on as a business owner. At one point, I found myself working late nights, taking on every task, and constantly feeling overwhelmed. It took a toll on my health and productivity; I realized I needed to make a change.
One tip that helped me overcome burnout was learning to delegate. I identified tasks that weren’t my core strengths or were too time-consuming and entrusted them to capable team members. This allowed me to focus on strategic decisions that aligned with my strengths and passions.
Additionally, setting clear boundaries around work hours and prioritizing self-care made a huge difference. I began taking regular breaks, exercising, and spending time with loved ones, which re-energized me and brought back my focus. Remember, it’s crucial to say no when necessary and protect your well-being. Burnout can be managed by making intentional choices that save your energy and passion.
Founder and CEO, Level Up PR
Listen to your favorite music
For myself, when it comes to combating burnout working in the drug-and-alcohol profession as a case manager, and previously a therapist, being constantly under pressure with individuals’ lives and recovery. Music is definitely the doctor. Found to reduce cortisol levels, the primary stress hormone, music is readily available and inexpensive, unlike medication. It can also help with sleep, reduce depression, and manage pain, as researchers at Stanford University noted. I encourage anyone reading this to set aside time each day to listen to music of your choice or even experiment with what style of music works best for your needs by creating a playlist.
As for me, my go-to music during work and on the drive home is ’70s and ’80s hard rock. Personally, faster music makes me feel more alert and able to concentrate better.
Case Manager
Practice mindful presence
Unfortunately, I didn’t learn this tip until after I suffered burnout. Now that I’m on the other side, it can be easy to slip into old habits of pushing myself too hard and ignoring the signals my body gives me. But this is the biggest lesson I learned in my journey, to strive to always be aware when I have slipped out of my calm, neutral state of being and return to that state as quickly as possible by becoming present to the experience of now.
Neuroscientists say the most effective way to mitigate the impact of stress in your life is to practice presence. When you are living in a mindful state, your awareness of what is happening within you and around you becomes glaringly obvious. When this happens, you notice the signals your body is giving you that your stress response has been activated, and it allows you the opportunity to do something to release the stress response. So instead of reaching for Advil or Pepto-Bismol, listen to your body, and give it what it needs instead—to simply stop what you are currently doing, give yourself a break, and attend to your body’s needs immediately.
Founder, Elite Transformation Coach, Becoming Aware
Create a support toolbox
As an executive HR leader and coach, I’ve witnessed firsthand how the demands of our roles can lead to emotional detachment and burnout. When you’ve reached that point, it’s incredibly difficult to pull yourself back into balance, particularly when you’re already in the thick of it. Over the years, I’ve learned that one of the most effective strategies for combating burnout is being proactive by having a set of tools in place to support yourself before you hit that tipping point.
Reflect for a moment on a recent high-pressure situation and think about what eventually helped you return to a more grounded state. Maybe not a full return to joy but at least a sense of equilibrium. What worked for you in that moment? Was it taking a walk to clear your head, talking things out with a trusted colleague or friend, or simply taking a few deep breaths to recalibrate? It’s worth noting that stress-management techniques can take many forms, whether it’s listening to calming music, doing a few physical exercises, or even venting frustration in a safe, controlled environment—like screaming in your car or rage journaling.
The key is to have these strategies at the ready, before you need them. When you’re feeling calm or neutral, take some time to identify three to five methods that help you recenter. Write them down—whether it’s in your phone, on a sticky note by your desk, or in your wallet—and keep them accessible. These aren’t just tools for managing stress; they are your safety net for those inevitable tough moments.
Having a go-to plan in place ensures that when things go sideways, you’re prepared to respond in a way that supports your well-being. Remember, there is no right or wrong way to manage stress—what works for you is what matters most. And if you manage to use one of these techniques the next time you feel a spiral coming on, give yourself credit. It’s a small but significant victory.
Revisit this list as needed. It serves as a reminder from your more centered self, helping you stop the spiral and regain control, so you can make clearer, more confident decisions when the pressure is on.
HR Leader and Coach, Sides Consulting
Set boundaries and rest
Burnout snuck up quickly when I started my copywriting business. I was working long hours and weekends to keep up with client work. I never truly rested. Eventually, I had to have a tough talk with myself: Was this why I started my business? To work endlessly? The answer was definitely no.
I decided to make a list of all the things that were contributing to my burnout: a lack of free time, answering emails, lack of boundaries, etc. And I worked on tackling them one by one. It meant putting myself in uncomfortable positions—like setting boundaries I previously didn’t have (people aren’t a fan of that).
But ultimately, it was the best decision for me and my clients that I brought more white space into my life to breathe, rest, and recoup. It’s made me better at my job. I remember that every time I feel the burnout creep back in.
Copywriter, The Relevant Collective
Prioritize your well-being
Burnout can take on many forms, but for me, it looks like low energy, anxiety, trouble sleeping, frequent sickness, and feeling overwhelmed. Over time, I’ve learned to recognize when I’m burnt out and have been able to shift my habits to prioritize my well-being. One of my go-to strategies is adding an extra hour to my mornings to simply enjoy my coffee and relax. I also make space for what I call “mental-health walks” a few times a week and squeeze in friend dates or movie nights.
Oftentimes, burnout happens because we aren’t giving ourselves enough time to reset and recharge. My advice for anyone noticing the signs of burnout is to take a step back, re-evaluate your schedule, and find time for yourself. Everyone’s “me-time” looks different, so find something that answers at least one of these questions positively: Does it spark joy? Will it bring peace? Is it fun? And most importantly, is it just for you?
Cofounder, Visibility on Purpose
Establish clear boundaries
As a working mom with three young kids who is building a business, I’ve struggled with burnout for years. For a lot of us, burnout comes from a combination of pressures: practical things like pressure from our colleagues and bosses to get work done, the demands of caring for our personal lives and our work lives, and our own expectations for ourselves.
After a lot of reflecting and having the benefit of coaching many smart people through burnout, I’ve realized that most of the pressure actually comes from ourselves. The unrealistic expectations and the lack of breaks built into life is often an inside job.
My best burnout tip can be summarized in one word: boundaries. Have boundaries for yourself and your coworkers about when you’re available and when you’re not. Stick to those boundaries unless it’s truly an emergency. Someone asking you to have a meeting is, the vast majority of the time, not an emergency and not a valid reason to skip over your workout/lunch/work block or break time. So think through what boundaries you need to have in place to be well-rested and focused.
For me, it includes waking up early to exercise before my kids get up, not checking work apps between five and eight p.m. when I’m focused on my kids, and not checking work email in the 30 minutes before I go to bed. Nobody is perfect, and there will be exceptions, but if you can figure out what gives you energy and mental space and stick to those rules most of the time, you’ll have a much better chance of feeling balanced rather than burnt out.
Founding Partner and Executive Coach, CoachSelect
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