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Business leaders today face mounting pressures: rapid change, constant decision-making, and the expectation to always be “on.” Overwhelm is not just common, but widespread—recent surveys show more than a third of senior leaders feel they are nearing their breaking point.

In fact, according to Gallup’s State of the Global Workplace 2025 report 27% of Canadian managers admit being actively disengaged – a risk factor that correlates strongly with stress and turnover.

But this is not surprising since Canadian business leaders are currently navigating an unusually volatile global economy, marked by persistent inflation, fluctuating interest rates, and ongoing geopolitical tensions.  In fact, a Bank of Canada of Business Outlook Survey highlights that uncertainty around financial, economic, and political conditions is now the top concern for firms, with a sharp rise in businesses planning for the possibility of a recession in the coming year. 

Trade conflicts, particularly with the United States, and the continued economic fallout from tariffs are clouding the outlook for growth and adding to operational costs. This climate of unpredictability requires leaders to constantly adapt strategies, adding to their cognitive and emotional load.

Sense of hopelessness

In effort to help ease this load, Julie Dupont, principal strategist of Cambridge-based Reimagine Leadership, says business leaders and managers need to recognize the warning signs that their stress levels have surpassed an expected level. This can often lead to a sense of feeling powerless when faced with stress and rising anxiety.

“There can be these feelings that ‘I can’t do anything to change the situation’ and that can lead to a sense of hopelessness,” she says. “When we start feeling that hopelessness, we start doubting ourselves, and might feel a lack of motivation. It becomes harder and harder to get out of bed in the morning.”

As a result, leaders can not only lose their sense of focus but start experiencing physical side-effects including sleepiness, stomach problems and unexplained headaches or may even turn to substance abuse.

“If you were always having the glass of wine with dinner, maybe now you’ve noticed you’re finishing half the bottle,” says Julie. “It’s about noticing what has changed because stress does horrible things to the body.”

Being cognizant of both emotional and physical changes is imperative for leaders, many of whom may assume these discomforts go with the territory of being the person in charge.

“Things like indecision and uncertainty, plus a heavy workload or working long hours are present all the time,” she says. “But it really comes down to a question of degree and length of time.”

Julie says sustainability becomes an issue for leaders, especially if heavy workloads begin to affect their personal lives.

“If you’re working long hours one day because you need to catch up that’s fine, but if you’re not seeing your family for days or even weeks on end because of work, that starts to really take its toll. Resilience is an exhaustible resource.”

Prioritizing self-care

Leaders must prioritize self-care — regular exercise, healthy eating, adequate sleep, and downtime are essential for resilience. Mindfulness techniques, such as deep breathing or meditation, can help leaders manage acute anxiety and stay grounded during stressful moments. Even brief creative activities or breaks can significantly reduce stress and improve brain function.

“Having awareness is really the first step to reducing the effects of overwhelm. Once you’re aware, then you can trace your triggers and start to really understand what’s causing you to feel this way,” says Julie, adding looking internally is the best place to start.

“It’s easy to blame how you’re feeling on that demanding boss, or difficult co-worker, or your crazy schedule. But that’s not the issue because that stuff is always there. It’s being able to ask yourself those internal questions to really understand what’s the impact all of this is having and where is it coming from.”

In effort to answer those internal questions, she recommends leaders speak to whomever they feel can be of assistance, such as a professional business coach or therapist, someone in HR or even family members.

Julie also recommends leaders take the time to ‘unplug’, especially if watching their daily newsfeeds on social media is causing them even more stress and anxiety.

“The keys are awareness and intention. If business leaders aren’t taking time to notice how they’re doing, they can be costing themselves a lot of their health, their relationships and their success, and no job is worth losing any of those things,” she says. “Taking care of yourself isn’t selfish, it’s kindness.”

Suggestions to feeling less overwhelmed

Prioritize ruthlessly: focus on the essential

One of the most effective ways to combat overwhelm is to identify and focus on the single most important task or goal at any given time. This approach, advocated by productivity experts and executive coaches, helps leaders avoid spreading themselves too thin and brings clarity to their daily work. By asking, “What’s the single most important thing I need to focus on now to achieve my goals?” leaders can filter out distractions and let go of less critical tasks, reducing cognitive overload.

Delegate and outsource

As businesses grow, leaders often try to shoulder too much themselves. Delegating tasks to team members and outsourcing non-core responsibilities not only lightens the load but also empowers others and fosters team development. Effective delegation allows leaders to focus on strategic priorities and prevents burnout from micromanaging every detail.

Set boundaries and learn to say no

It’s tempting for leaders to say yes to every request, but this quickly leads to overload. Learning to set boundaries and respectfully decline non-essential tasks is crucial. This not only protects the leader’s well-being but also sets a healthy example for the team. Leaders should regularly review their commitments and eliminate or defer anything that doesn’t align with their core objectives.

Communicate and seek support

Open communication with team members about workload and stress can foster a supportive culture and prevent feelings of isolation. Leaders should not hesitate to seek help from colleagues, mentors, or professional coaches. External support, whether from friends, family, or mental health professionals, can provide perspective and practical solutions.

Embrace flexibility and autonomy

Offering flexible work arrangements—such as remote work or adjusted hours—can reduce stress for both leaders and their teams. Flexibility empowers individuals to manage their time more effectively and increases job satisfaction, which in turn boosts productivity and morale.

Break problems down and take small steps

When faced with a daunting challenge, breaking it down into manageable parts can make it less intimidating. Writing down the problem and dissecting it into smaller components helps leaders regain a sense of control and clarity. Taking small, meaningful actions—such as organizing files or tackling a single urgent task—can interrupt spirals of anxiety and restore momentum.