Overcoming Burnout: Why Introverted Leaders Are More Prone and How to Prevent It

You don’t have to look far to find someone combating burnout these days. A 2023 survey by AFLAC of more than 2,000 employees from 1,200 different employers found that 59% of workers are experiencing moderate to high levels of burnout. The trend is alarmingly on the increase and reaching levels seen at the height of the COVID-19 pandemic in 2020.

What is burnout?

The World Health Organization (WHO) recognized burnout as a distinct occupational phenomenon in 2019, defining burnout as “chronic workplace stress that has not been successfully managed.” It can manifest in three ways: feeling exhausted most of the time; recurring negativity or cynicism towards one's job; and reduced effectiveness in one’s role.

The repercussions of stress and burnout are profound. An individual may experience negative health outcomes and reduced quality or quantity of life, and implications for the employer are reduced productivity, lower creativity, and retention issues.

What Causes burnout?

While burnout is not limited to introverted personalities, there are some unique factors that introverts find especially draining:

• Days full of meetings, high collaboration or networking

• Open-plan offices with constant noise and activity

• Cultural expectations to adopt extroverted behaviors

• The overstimulating social nature of leadership

Employers carry a significant responsibility to foster cultures that prevent burnout, but there are also steps that you can take to develop awareness around stress factors and proactively manage your own energy and stress tolerance. Dr. Dan Siegel introduced the concept of the Window of Tolerance in his book The Developing Mind, which describes different zones of “arousal” or brain/body functioning. We can either display excess energy (hyper-arousal) or insufficient energy (hypo-arousal), and the optimal state between is known as our Window of Tolerance for handling stressors of life from a position of calm, focused emotional regulation. When we’re either hyper or hypo stimulated, our pre-frontal cortex that houses the executive functioning in our brains is offline and we behave in ways that are counter-productive. Chronically dwelling in these disregulated states is a major contributor to burnout.

Tools for Preventing Burnout

Everyone’s window of tolerance, triggers and behavior patterns look different, but the good news is that there are things we can do to widen our window of tolerance an increase our ability to handle stress and frustrations of life. Stress doesn’t have to be harmful. In fact, it can be beneficial to growth when managed with intention. It’s like building muscles at the gym. The workout creates stress and tears in the muscles, but it’s in the rest afterward where the muscle rebuilds and gets bigger and stronger. It’s the same for how we manage other forms of stress. The space in between is where we build and expand our tolerance for stress. Here’s some ways to create that space for yourself:

1. Prioritize self-care
   Create time in your schedule for engaging in activities that replenish your energy. This could include sufficient sleep, exercise, meditation and mindfulness, reading, or hobbies. Organizational Psychologist Adam Grant claims that connecting to purpose in our work can be as re-energizing as taking a break. Reflect on the impact your work has on real lives, and help your team to see this in their roles too. It can be a great energy booster.

2. Develop proactive strategies for large social events
   Reframe your thinking around the event to focus on the opportunities available there. Prioritize making a few meaningful connections that will create the most value rather than feeling the need to talk to everyone present.

3. Set Boundaries
   Protect your time and energy by taking regular breaks, even if you only have a few minutes at a time, it can be very impactful especially if you do some of those energy replenishing activities in those breaks. Recognize that sometimes stepping away from work can provoke more anxiety rather than reducing it, particularly if job security is a concern. In those moments, it’s important to recognize that the breaks are the key to improving productivity.

4. Build support networks
   Find other like-minded individuals, mentors, or coaches who understand your unique challenges and can provide guidance and encouragement. Having a team in your corner will add value to your life in more ways than one!

5. Start with the inside
   Don’t assume that a new job will cure burnout. While it’s possible that you may be working in a toxic environment where balance won’t be achieved, it’s worth first evaluating how your own behaviors are contributing. Then even if you do change jobs, you can be mindful of beginning new behaviors that will set you up for success. After all, wherever you go, there you are.

While burnout may loom large in today's fast-paced and demanding workplaces, it's not an insurmountable challenge. Introverted leaders face some unique stressors, but by implementing practical strategies for self-care and support, individuals can not only mitigate burnout but also foster a fulfilling and sustainable career path. As we navigate the evolving landscape of work, prioritizing well-being and resilience remains essential for all leaders, introverted or otherwise.