This article was originally published by Melbourne Chamber member Indeed and reflects the author’s views

Today, leaders are worried about achieving targets and cutting costs owing to the impending recession, potential job losses and lower profits. In real terms, this translates into managers being tasked to do more and achieve more with fewer resources in even shorter timeframes. This kind of unrelenting pressure is a perfect recipe for burnout.

You are not superhuman. You should acknowledge if you are anxious or struggling to cope mentally. Managers often feel pressured to keep up a strong, confident front, but it’s okay to ask for help. The stigma around mental health is fading fast, and as a leader, you must lead by example and normalise enlisting help when you need it the most.

Everyone who’s ever been on a plane is familiar with the directive to ‘put your mask on before helping others’ in the event of an emergency. This is no different. As a manager, you will be called upon to provide clear, calm direction and support when a crisis hits. To do that, you need to take your mental well-being as seriously as your physical health.

We know it is not easy for managers to prioritise their own needs first, so here are some steps to help you manage your workplace stress and mental health.

1. Set boundaries

Replying to emails after working hours or on the weekend is a rising trend. And a very toxic one at that. If after-hour responses have become the norm, you, more than your team, can help curb the practice.

Establish boundaries. Set an example by respecting your team’s lives outside work and don’t send or encourage work emails or communications late in the evenings or on weekends. However, setting boundaries will only work if you, too, refrain from replying to emails from your higher-ups at odd hours. Many managers can find this challenging, so make use of your email or messaging app’s ‘delay send’ function to schedule the message for later.

2. Dare to delegate

A lot of managers, especially those recently promoted to new roles, struggle with delegating tasks. They feel they need to be hands-on with everything and burn themselves out in the process. You built your team for a reason, so trust them to do the work. Delegate work and empower your team, giving them an opportunity to step up and grow as professionals. Make sure they have the information, resources and directions they need to complete the task, and then trust them to deliver. This will help you keep your head above the water and build a collaborative team culture.

3. Confide in someone you can trust

It can be lonely up there, whether you are managing a small team, a business owner or a CEO at a big multinational corporation. There is not much room to be open and not be viewed as vulnerable. It is essential to have a supportive circle that exists outside your business and workplace. Make time to decompress and confide in someone you can trust; it could be a mentor, a family member, a friend or a therapist.

4. Take it one day at a time

Planning for the future can be overwhelming. The uncertainties, expectations and planning that factor into thinking about the future contribute to stress, wearing you down. Accept that no one has all the answers, including you. Just focus on making the best decisions you can with the information you have at the time. Practice mindfulness. There are many ways you can do this at work and at home. You can start by trying some breathing techniques and meditation. This will help you build resilience and clear your mind.

5. Focus on physical fitness

It may seem trivial, but the simple fact is that regular exercise is one of the best treatments for stress. Exercise releases happy hormones like endorphins and serotonin in your body, improves your mood and helps you sleep better. Make sure regular exercise is a non-negotiable part of your routine. It doesn’t have to be an intense workout from the get-go. Start with an activity you like, whether walking, running, cycling, swimming or anything that interests you. Get together with your partner or friend and set daily goals for exercise to motivate you to keep at it.

6. Eat wise

Your food choices have a significant role in your mental health. Ensure you make healthy food choices and give your body the nutrition it needs. If you are experiencing anxiety or stress, cut down the caffeine, fast food, processed meats and alcohol in your regular diet. It’s okay to indulge from time to time but reserve them for your cheat days. Include lots of fresh produce, fruits, home-cooked meals and natural juices in your daily diet.

7. Don’t undervalue a good night’s sleep

It can feel like there’s never enough time in a day to finish all the work and take some time off to relax. Sleep can seem like the least of your priorities but getting enough sleep can help you become more productive and save you from depression. Do not take work to bed, set a sleep time, cut out late-night caffeine and take this time to prepare yourself to face the challenges of the next day by sleeping it off.

8. Allow yourself a break occasionally

Be kind to yourself. Break for lunch, talk to your partner or child, or go for a short stroll to get some fresh air. You should also take a mental break and disconnect from work during this time.

Every few months, you also need to recharge your batteries. Schedule in time for a short trip, a hobby, time with your family, or learn a new skill. Even if it is short, a break away from the daily grind will help you ‘reset.’ You will return to work feeling fresh and energised and be a more effective leader.

Your share of responsibilities can be very demanding, so make these steps a part of your professional life, celebrate your achievements and enlist help when and where you need it. As a leader, you are in a position to influence the culture within your organisation. Encourage mental health training and support for employees and leaders alike. Reflect, learn, switch off and get support to prioritise your own mental well-being, so you can also help your team cope with their issues.

Being an ideal, strong, stoic, infallible leader at all times is simply not possible in the real world. The image of an ‘ideal’ leader is evolving to be more empathetic, transparent, and collaborative. While it can feel uncomfortable to put your needs first, it’s a crucial step to becoming a more effective leader and becoming a better role model for your team.