Uncovering the Hidden Drivers of Executive Stress
One of the most impressive traits of a top executive is how naturally they maintain charisma and composure even in trying times. But when you look beneath the surface, leaders are dealing with so much more than meets the eye.
In a recent survey of 253 executives, nearly half admitted to feeling overwhelmed, and a quarter reported anxiety or depression tied to their leadership roles. Their proposed solution? Stepping down, changing careers, or taking a sabbatical.
I specialize in executive therapy, and despite these apparent quick fixes, I’ve seen many high achievers relapse. That’s because executive stress isn’t just about your environment. Below, I discuss the deeper, less visible dynamics that could be keeping you stuck in a state of stress and offer guidance on how to find lasting relief.
What Is Executive Stress?
Executive stress occurs when leaders and high achievers feel mentally drained, emotionally stretched, or physically exhausted in their everyday lives while still trying to perform at a high level.
Here are some common signs of executive stress:
Feeling irritated by or disconnected from the things you once enjoyed, whether that’s work and/or your personal relationships.
Chronically worrying and overthinking, making it hard to switch off.
Feeling burdened by the expectations that come with your pay and position.
Experiencing unexplained health issues, like headaches, muscle tension, gut issues, sleep troubles, low libido, or elevated heart rates, alongside your mental and emotional strain.
Overrelying on crutches like caffeine, alcohol, food, medication, cannabis, benzodiazepines, and other substances to either get through the day or to sleep at night.
Silent Executive Stressors That You Haven’t Thought About
In my experience, CEOs, entrepreneurs, and other leaders are very good at pinpointing external pressures that lead to stress. They talk about heavy workloads and long hours, decision fatigue, pressure from boards, investors, and clients, and the emotional weight of leading teams.
While these factors can take a toll, I’ve found that there are also powerful, internal forces that keep the cycle of stress perpetually in motion.
Imposter Syndrome
Do you believe you got “lucky” with your success, or that you don’t truly deserve your position? Even the most successful executives carry the private weight of “imposter syndrome.” This self-questioning, combined with the fear of being exposed as inadequate, can drain your motivation, disrupt your sleep, and keep you constantly on edge.
Perfectionism
Many executives have risen to the top due to their high standards and meticulousness. But even traits that once empowered you can have diminishing returns when taken too far.
For example, obsessing over every tiny detail, feeling frazzled by small mistakes, and replaying setbacks in your mind over and over again leads to chronic stress and a shrinking capacity to experience joy in your work.
Isolation
Shouldering big responsibilities with little or no support can feel like a lonely journey. Executives tend to maintain boundaries with their direct reports, making it hard to confide in other team members when they need support.
At home, sharing your struggles with loved ones can also prove challenging when they don’t fully understand the pressures you face. The result is that you struggle to find relief from stress, loneliness, and feelings of overwhelm.
Early Life Experiences
Some leaders find that they were always the responsible one (both at work and at home) long before they stepped into an executive role. Executive stress can stem from early-life experiences, such as managing household conflict at a young age or taking charge in unfortunate circumstances like the passing of a parent.
These early patterns can put you in a default overfunctioning mode that’s hard to sustain in the long run.
Attachment Styles
In psychology, everyone has an attachment style, shaped by their early interactions with primary caregivers. These attachment styles often determine how you deal with life as an adult, including when you’re under the immense pressure of leadership.
For example, an anxious attachment style can cause a fear of failure or disapproval, resulting in behaviors such as overpreparing, people-pleasing, or constantly trying to prove yourself. Meanwhile, executives with an avoidant attachment style might be overly self-sufficient, struggle to trust others, or avoid delegating.
Major Life Transitions
Very often, I’ve seen that a leader’s personal life transitions, like divorce, the death of a loved one, a health scare, or even children leaving for college, hit much deeper than they realize.
Some executives cope by doubling down on productivity, telling themselves they’re “fine” because work is going on as usual. But burying your emotions doesn’t make them go away. Instead, they linger in the background, fueling irritability, fatigue, and loss of focus.
How CEO Stress Affects You and Your Workplace
When left unchecked, executive stress can escalate into more serious mental health problems. A recent Forbes article reported that 60% of millennial CEOs have experienced issues such as executive burnout, anxiety, clinical depression, or obsessive-compulsive disorder (OCD).
Furthermore, work-related pressures can have significant effects on physical health. For example, one study shows that CEOs’ lifespans decrease by 1.5 years when they face the stress of an economic downturn.
In addition, executive stress can have a domino effect on the entire team. For example, it can:
Create a negative work environment: Leaders set the tone for their teams, so when you’re under strain, there’s a good chance your team members also feel anxious, cautious, and low in morale.
Increase turnover: When executives show instability, it reduces employees’ confidence in the company and often encourages even top performers to disengage or leave. By one estimate, when management is “hot-headed,” teams are 62% more likely to leave their jobs.
Lower productivity: A stressed leader can be less engaged and more likely to delay or avoid decisions. This can create a ripple effect, slowing things down for the entire team.
How to Manage Stress as a Top Executive
Managing executive stress is entirely achievable with the right steps. Here’s what I recommend:
Recognize and Acknowledge the Early Signs
I’ve always found that the strongest leaders are those who quickly notice when something is off and take action to address problems before they streamroll.
This kind of perceptiveness has positive implications for the team as a whole. For example, organizational consulting firm Korn Ferry found that companies with self-aware leaders performed better than those led by executives with more personal blind spots.
Make Lifestyle Changes That Support Your Nervous System
Research shows the best CEO stress management programs take a holistic approach. Setting clearer boundaries at work, delegating more, paying attention to your nutrition, sleep, and health, and reconnecting with things you enjoy can make a real difference in promoting rest, relaxation, and long-term recovery from stress.
Build a Healthier Work Culture for Yourself and Your Team
You can also reduce stress by making adjustments in your work environment. This means being realistic about workloads, setting sustainable expectations for the team, and building a culture of self-care by offering paid time off, mental health benefits, and other support mechanisms.
Importantly, these initiatives will only succeed when leaders use them. This not only restores your own mental state but also eliminates the mental health stigma for other team members.
Seek Professional Support
A recent Forbes article suggested that CEOs should start “putting their own oxygen mask on first,” and I couldn’t agree more.
Executives need to identify and resolve their own problems before they can support their teams. While lifestyle and environmental changes are crucial in managing executive stress, they’re not enough to solve the puzzle.
Working with an executive therapist can help you uncover the root causes of your stress. And exploring strategies like burnout therapy, positive reframing, and more can bring executive stress relief to you (and consequently, to your team, as well).
Executive Therapy: Understanding and Treating Your Stressors
In my work, I use a psychodynamic approach to executive stress management. This means I create an open space for us to delve deep into how your feelings, past experiences, and internal dynamics shape your life as an executive.
Because I’ve worked in management consulting and investment banking, you don’t need to spend hours breaking down the pressures of leadership for me.
Instead, we use our weekly sessions to slow down, reflect on the patterns holding you back, and find an effective and sustainable way to address your personal drivers of executive stress.
If you’re ready to give executive therapy a go, let’s talk.
FAQs
How do I check my stress level?
You can check your stress level by observing changes in your sleep, energy, focus levels, and physical health. For clearer insight, use validated tools like the Perceived Stress Scale, a smartwatch or ring, or speak to a clinical psychologist.
What is executive stress syndrome?
Executive stress syndrome is not a formal diagnosis. It’s an informal term to describe burnout, chronic stress, and exhaustion experienced by leaders and executives in high-stakes roles.
What are executive functioning and toxic stress?
Executive functioning is your brain’s ability to focus, plan, and make decisions. Toxic stress is a prolonged activation of the body’s stress response, as a result of neglect or abuse from caregivers. In extreme cases, it can damage one’s executive functioning.