Executive Stress. Executive Solution.
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Being at the top can be… lonely.
From the outside, executive roles look impressive: influence, decision-making power, leadership. From my experience as a coach, the internal reality of our top leaders is often different.
Our executives often feel they have to put a mask on. They feel trapped between being empathetic for their team, and also being efficient while reporting to their managers.
They can never be fully themselves.
The pressure of hitting their own KPIs is paired with the performance of their own team, They are also humans with, often, a family to support, friends, and a social life and hobbies they'd truly like to engage with.
I coach many executives drifting towards burnout because of pressure (real and perceived, external and internal) and we quickly bring their focus, energy and wellbeing back after a few simple shifts.
New executives are especially navigating enormous expectations - both from themselves and from others. They might find it challenging to step into this new role because their identity isn't catching up.
They feel like they need to hold it together at all times; pretending they already know the role inside-out and that they can instantly perform.
They worry about making mistakes and being found incompetent.
They think about how people perceive them and treat, especially if colleagues once knew them in a more junior role.
And when you step into leadership and want to change things using your expertise… people don’t always react well.
On top of that, our executives' own managers are supportive but understandably focused on business outcomes.
The human side of leadership - the mindset wobbles, the pressure, the isolation - often goes unspoken. So we push through, we work more, we attend all the meetings and get c.c.'d into all the emails.
That stress is heavy, and unsustainable.
Yes, you can go and get a bottle of “stress relief” vitamins at the chemist, but nothing works like changing your mindset, your lifestyle and how you look after your nervous system.
Here are 5 practical strategies that help executives manage stress and perform at their best:
Master prioritisation
Executives juggle constant demands. Learning to separate what’s urgent from what’s truly important — and finishing what you start — reduces overwhelm dramatically. Use the Eisenhower matrix as a starting point, and make sure you have a reliable, helpful way to plan your days. Then make sure you communicate your priorities to your team and EAs if relevant.
Create clear boundaries
Open-door policies are great… until your day disappears in "quick" interruptions. Protecting focused time for strategic work is essential. Aim for a "half-open" door policy, with systems to make time to see you. Quick talks are ok as long as they stick to "quick" - anything else should be organised professionally. Put boundaries in place with yourself: email interruption, reply timeframes, working hours, transition periods from and to home are all great starting points.
Manage the mindset wobbles
Many leaders wonder if they’re good enough for the role - imposter syndrome is extensively researched, look it up if this is you. Remember: you were recruited for a reason. Your strengths, talents and leadership style are exactly why you’re there. You do not need to compare yourself to your predecessor - instead, create your own leadership style. A great way to do this is to remember or imagine the best leader you've ever had. Then start to implement the way they did things.
Look after your nervous system
How you prevent and manage stress matters more than ever in senior roles, because your state will impact your team, as well as your performance.
Think about stress and stressors as two different things.
You can prevent stress by reducing the stressors in your life (like shorter meetings, less social media and news, self-regulation, and a healthy lifestyle), and you can manage stress directly by learning to respond better when your nervous system gets activated.
These 3 simple practices make a huge difference:
1. Take proper breaks (even 5 minutes away from the computer)
2. Create transition rituals between meetings and between work and home
3. Prioritise healthy habits and rituals around exercise, nutrition and sleep. Small tweaks go a long way: go for a short walk on your break, pack your lunch, cut down on caffein, implement a consistent sleep hygiene routine.
5. Work with a coach
Executive coaching provides something many leaders don’t have: a neutral, professional sounding board. A space where you can think through big decisions, explore challenges openly, and find clarity without needing to involve your staff or employer.
You already have the answers, but stress can make the brain overcomplicate things.
If you do those five things you'll be amazed at how much better things feel.
If you support leaders in your organisation, invest in their wellbeing. It isn’t just good for them; it’s good for the entire business.
If you are a leader experiencing "executive stress", let's talk about ways to perform without the overwhelm.
Executive stress is real. Executive solutions exist. I can help.
I can help
If you’re an individual navigating this yourself, I offer coaching support.
I also deliver keynotes and workshops on staying well and on burnout prevention for organisations.
And if you’re an employer and one of your people is showing any signs of burnout, you can sponsor a coaching package to support them.
Catch the signs early, take practical action, and together we can absolutely prevent burnout.
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About the Author
Hi! I’m Sophie, and I’m so glad you’re here.
I help people build resilience to prevent burnout. I help them rebuild sustainable energy, habits, and mindset - one small, practical shift at a time.
We all have the power to improve our life and to be happier and healthier in both work and life.
I’m here to help you do exactly that.
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📍 Cairns, Australia
I respectfully acknowledge the Traditional Owners of the land on which I coach, collaborate and grow, the Gimuy Walubara Yidinji and Yirrganydji Peoples. I acknowledge and pay respect to Aboriginal and Torres Strait Islander Peoples as the world’s oldest living culture and embrace their continued connection to land, waters and community. I pay my deepest respect to all Aboriginal and Torres Strait Islander Elders past and present.
I also recognise, value and celebrate diversity and act in the spirit of inclusion.