A burgeoning body of research suggests that workplace burnout is “ubiquitous,” and data suggests that stress is at an all-time high. Of course, the COVID-19 crisis has only exacerbated the issue—and employees and executives alike are feeling it. 

What’s worse is that research (and there’s plenty of it) purports that many people don’t feel comfortable speaking up about the need for a break. Harvard researchers call this a product of problematic workplace cultures, and ever more studies show that some of us are actually hardwired to stay silent.

While almost half of the employees feel anxious and guilty about asking for time off of work, and 62 percent of Americans fear judgment for requesting mental health days, executives face unique concerns of their own.

In fact, leaders are burning out at record rates. Nearly 60 percent of them feel spent by the end of the workday. If you’re one of them, here’s how to deal with executive burnout.

5 Science-Backed Ways to Beat Burnout

1. Take a vacation.

It’s no secret that time off is critical for both employee satisfaction and productivity, which is ultimately better for business. That’s because an amalgamation of factors (like “you time,” sunshine, exercise, quality sleep, and new friends) during vacation have a positive impact on your mental health.

While you may feel restless thinking about delegating responsibilities or returning to a mountain of work, find solace in knowing that the work to which you’ll return is better off done with a recharged mind.

If you’re worried about looking like “slacking,” remember that “work ethic” and “work martyrdom” are far from synonymous. Those who don’t take time off are no more likely to move up in their careers; rather, they’re less likely to receive raises or bonuses. And that’s because their performance suffers when they suffer from burnout.

2. Move your body.

Exercise is not only good for your physical health; it also works wonders on your mind. In fact, if you’re feeling the effects of burnout, data shows that just a single session of aerobic exercise can help you, boosting your mood and cognitive flexibility. Exercise can also help to improve your memory, organization, and reasoning.

After all, aerobic exercise improves blood flow to your brain. And exercise, in general, reduces stress hormones and releases endorphins (feel-good neurotransmitters) that naturally enhance your day-to-day. It can also enhance your sleep quality and other factors that are contributing to your burnout.

3. Find your community.

Isolation is one major cause of burnout. If you’re feeling lonely in the workplace, chances are that it’s a contributing factor to the bigger burnout picture. But there are a whole lot of ways to find your community. 

Joining (or starting) employee resource groups, attending (or throwing) after-hours events with your team, and networking within the office can all help you connect with colleagues. As an executive in your company, setting an example by leading by example is also important. The more you engage and foster compassion and community, the more your team will do the same—and that ultimately helps to create a company culture that’s inviting, accepting, and encouraging. All qualities that will help you (and everyone else) beat burnout.

4. Set and respect your own boundaries.

Studies show that when work bleeds into your personal life, it can add a layer (or a few) of stress and take a toll on things at home. And that only makes way for a vicious cycle of work affecting life and life affecting work—and a pretty poor work-life balance that only devolves as the cycle progresses. 

That’s only one reason why studies say setting boundaries and keeping control of them is critical. This might look like leaving the office (including a virtual office) around the same time every day or switching off your work phone after a specific hour. Perhaps it’s promising yourself to stop snooping around on Slack or checking emails after you’re “done” for the day. Or maybe it’s saying no to others when you don’t have time. Whatever boundaries you set for yourself, you have to respect them, or no one else will.

5. Ask for help.

There are several myths that make us afraid of asking for help at work. You might fear “sounding stupid,” be concerned about imposing on others, or worry about being rejected, for example. But asking for help is sometimes necessary. It can help you better manage your workload and stay on top of stress, too.

It’s important to understand that asking for help never looks bad; it’s all about the way you do it. Making a list of everything you’ve already tried or done with potential solutions is a good place to start. That way, you can be more specific in what exactly you need help with—and you can more carefully choose who you ask for that help based on what’s involved in your request. 

Showing appreciation for the help and being available to help others when it’s their turn to ask can help create a collaborative culture that runs smoothly.

 If you’re curious about how to deal with executive burnout, you’re not the only one. But if you follow the five tips above, you’ll have a better chance of preventing and beating burnout before it gets worse.