How can you look after your own mental health when supporting others?
In the corporate world, where deadlines loom and inboxes overflow, the idea of prioritising self-care can sometimes feel like a luxury reserved for weekends and holidays - if only those weren’t also jam-packed!
For leaders, who are frequently managing the pressures of a demanding workplace while also supporting a team, this challenge becomes even more daunting, especially for those with caregiving responsibilities outside of work. Under such intense stress, making personal wellbeing a priority can seem almost impossible, which is why self-care often ends up at the bottom of the to-do list.
WifiTalents (2024) reported, a staggering 96% of senior leaders are experiencing moderate to extreme levels of burnout and 35% of senior leaders report high levels of exhaustion. WifiTalents (2024) also stated that 25-50% of CEOs will leave their jobs within three years due to burnout.
In my experience, leaders often struggle to find time to eat lunch - never mind prioritising their own wellbeing. They can also be notoriously bad at sharing their struggles with colleagues and superiors! However, as we've talked about in previous blogs, maintaining your wellbeing isn’t just about feeling good - it’s a key part of effective leadership.
Professionals in fields like psychotherapy have long recognised the importance of self-care, weaving it into their ethical practice. They know that to care for others effectively, they must first take care of themselves. The same principle applies to leadership, but it doesn’t have to be all or nothing.
In this blog, we’ll explore how even the busiest leaders can sneak a bit of self-care into their hectic schedules, ensuring they stay resilient, energised, and ready to tackle whatever comes next. After all, you can’t pour from an empty cup!
How can you look after your mental health?
Step 1: Noticing the signs
The first step to prioritising your wellbeing as a leader is simply noticing when you’re struggling. It might sound obvious, but in the whirlwind of daily tasks and responsibilities, it’s easy to overlook your own needs.
Here are some signs that you might be running on empty:
Feeling burnt out - When work feels overwhelming and exhausting, leaving you drained rather than fulfilled
Low motivation - Struggling to find the drive or enthusiasm to tackle tasks that used to excite you
Less energy - Feeling physically and mentally depleted, no matter how much sleep you get
Not finding time for hobbies - When the things you once enjoyed, like hobbies or social activities, start to feel like distant memories
Irritability and mood swings - Finding yourself more easily frustrated, snapping at others, or swinging between emotions
These are just a few of the signs that your wellbeing might need some attention. The key is to catch these signals early before they snowball into something bigger and more difficult to manage.
Step 2: Reflecting on what’s going on
Once you’ve noticed the signs, the next step is to reflect on what’s really going on beneath the surface. This isn’t about self-criticism; it’s about understanding the balance - or imbalance - between what’s draining you and what’s fueling you.
This could look like:
Reflecting on your energy levels - What’s depleting your energy? What activities or people leave you feeling drained, and what brings you joy and replenishment? The MHFA stress container exercise is a great tool for this kind of reflection.
Talking it out - Sometimes, speaking with a coach or using your organisation’s Employee Assistance Program (EAP) can provide new perspectives and help you untangle what’s really going on.
Considering the cost of burnout - Reflect on what complete burnout could mean - not just for you, but for those you lead and care for. Realising that reaching a breaking point could prevent you from helping anyone else can be a powerful motivator for change.
Identifying stress drivers - What’s causing stress within your team or organisation? Which processes aren’t working, and which ones are? These are topics we've explored in previous blogs (catch them here!), so think about how these factors impact your overall wellbeing.
Evaluating what’s working well - Acknowledging the positives can help you build on what’s already functioning smoothly, creating a stronger foundation for wellbeing.
Step 3: Taking action
After noticing and reflecting, it’s time to take action. This step is about making practical, sustainable changes that can improve your wellbeing without overwhelming you.
Making small changes - Incorporate small, manageable habits into your daily routine. For example, if commuting feels like lost time, try cycling or walking to work to combine exercise with travel. You could also consider taking short breaks to move around during the day or setting aside just 10 minutes for a hobby
Setting boundaries - Learn to say no when you need to. Protect your personal time by setting clear boundaries between work and home life
Making bigger changes - Sometimes, a more significant shift is needed. This could mean delegating more at work, adjusting your workload, or making space in your life for activities that bring you joy
Influencing change - If certain policies or practices are contributing to stress, consider how you might influence change within your organisation. This might involve advocating for new policies, suggesting changes to procedures, or simply raising awareness about the importance of wellbeing
Embrace collective wellbeing - The Harvard Business Review (2022) suggests that while self-care is crucial, individual wellbeing practices alone may not be enough, especially in leadership roles. Research shows that human wellbeing is deeply rooted in our connections with others. Leaders, in particular, can benefit from fostering strong connections within their teams. By addressing workplace stress as a group rather than individually, you can create a supportive environment where everyone can thrive. Self-care, therefore, isn't just about personal wellness activities - it's also about building and nurturing relationships within your organisation
Seek support when needed - Remember, making these changes isn't always easy. If you ever feel overwhelmed or unsure about how to proceed, don't hesitate to reach out for further support. I'm here to provide guidance and resources to help you promote mental health and wellbeing within your organisation
By paying attention to the little signs that you might be running on empty, taking a moment to reflect, and making some simple adjustments, you can keep your cup full and your stress levels in check. By looking after yourself, you’re also looking after others and becoming the best leader you can be.
I’m Miriam and I run Reasonful - we offer support to small and medium-sized businesses that are typically facing challenges of rapid growth, talent retention, fast-paced work and constant pressure to deliver results, all whilst wanting to support long-term employee mental health and wellbeing.
We offer mental health workshops, mindfulness classes, wellbeing strategy support and bespoke programmes.
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