How to Recognize and Recover from Burnout as a Leader

Burnout often creeps in when you least expect it, causing serious damage to both your personal well-being and professional performance.

As leaders, we’re taught to push through the toughest challenges. In the tech industry it’s all too prevalent. Studies show that nearly 60% of tech workers report experiencing burnout, with 45% of women in tech citing high levels of stress and exhaustion, while 70% of IT professionals say they often feel overwhelmed by their workload (according to recent surveys from Tech Republic and Forbes).

When burnout hits, it can severely affect our decision-making, energy, and leadership ability. Recognizing the signs early and knowing how to recover is vital to sustaining long-term leadership success.

Burnout in the tech industry is something I’ve witnessed far too often. It’s unfortunately very common among women who tend to try to juggle it all. After 20+ years in tech, I’ve seen how the relentless pace, constant deadlines, and expectations of always being “on” can drain your energy, focus, and passion. Burnout isn’t just about long hours or overwork; there is also an emotional drain, the constant fear of failure, and the silent expectation that you can always do more with less.

The weight of responsibility, often compounded by the pressure to be perfect (remember Perfection is Boring!), can leave you physically and mentally exhausted. Yet somehow we just keep pushing through. What I’ve learned the hard way is that true leadership doesn’t mean sacrificing your well-being. It means recognizing when you’re running on empty and taking the necessary steps to refill your cup before you crash. When you see burnout creeping in, I urge you to not just see it as a personal struggle, but remember it’s a leadership issue that needs to be addressed on a systemic level.

Signs and Symptoms of Burnout: Know What to Look For

Burnout doesn’t happen overnight. It’s a slow process that builds up over time. Often you don’t know you’re in it until it’s almost too late. Here are the key signs and symptoms that can point to burnout:

1. Emotional Exhaustion
   Feeling physically and emotionally drained after a full day’s work is a common sign. When you’re exhausted to the point where even the thought of work feels unbearable, it’s a red flag. Are you unable to “turn off” after your workday ends?
2. Decreased Performance
   This might seem obvious, but when you’re experiencing burnout, productivity drops. It’s hard to keep up with deadlines, and the work you once breezed through starts to feel like a burden.
3. Cynicism and Detachment
   Once highly engaged people may start to display a lack of interest in their work. You might see sarcasm, negativity, or a sense that “nothing matters.”
4. Chronic Stress and Anxiety
   Feeling constantly on edge or overwhelmed is a major symptom. Stress can come from juggling tight deadlines or being overwhelmed by constant updates. This can lead to feelings of anxiety and in the worst cases, physical symptoms like headaches, digestive issues, or sleep disturbances.
5. Physical Symptoms
   Over time, burnout doesn’t just affect mental health—it takes a toll on the body. Chronic fatigue, headaches, muscle tension, and even illnesses can be a sign of burnout. In the tech world, sitting all day can make these symptoms even worse.
6. Lack of Motivation and Enthusiasm
   If you or your team notice that things that once brought joy, energy, or excitement have lost their appeal, burnout might be the cause. For those in leadership positions, this may look like a lack of initiative in meetings or a reluctance to take on new projects.

A great leader knows when to step back, recharge, and invest in their own mental and emotional health. They also recognize the signs of burnout in their teams. Know when to seek or offer help or take a break!

Did any of this resonate with you? If you are showing signs of burnout start by planning one action you can take to begin recovering—whether it’s a break, a conversation, or seeking support.

Even better, check out the “Addressing Burnout In Tech” 30-minute course from the LeadWell Collective. We share practical tips and go into more detail on how to identify burnout and how to address it! https://weleadwell.thinkific.com/products/courses/burnout