The best leaders don’t avoid stress — they know how to use it. Here’s how to stay sharp without burning out.

Written by Margie Ireland: Leadership Psychologist, Author and Speaker.

We often talk about stress like it’s the enemy — something to be avoided or eliminated. But not all stress is bad. In fact, without some stress, we’d never perform at our best. The real challenge is knowing when “good stress” turns into overwhelm, and when overwhelm slides quietly into burnout.

The Science of Stress

Psychologists call positive stress “eustress.” It’s the kind that energises and motivates us to grow, focus, and perform. Eustress gives short bursts of adrenaline and cortisol — sharpening attention and helping us rise to challenges.

Research shows that moderate, short-term stress can:

  • Boost focus and memory (Du et al., 2025; Hermans et al., 2022; Schwabe & Wolf, 2022)
  • Build resilience when followed by recovery (Degering et al., 2023; Maunder et al, 2023; Russo & Nestler, 2023,
  • Enhance meaning and engagement (Chen & Nakagawa, 2023; Zhang, Sun, & Li, 2023; Yildirim & Solmaz, 2024)

The key is that stress needs to be short-term and followed by recovery. Without recovery, the chemistry that once sharpened us begins to wear us down.

The Three Stress Zones

Think of stress like a traffic light — green keeps you moving forward, amber warns you to slow down, and red means stop before something breaks.

Green Light — Healthy Stress (Eustress)
You’re in the sweet spot. You feel energised, alert, and motivated. Challenges feel stretching but manageable.

Signs you’re in the green:

  • You feel focused and productive
  • You can switch off and recover after work
  • Sleep and concentration are steady
  • You still feel connected to your purpose

This is where performance thrives. Stress hormones spike briefly, then settle. You’re using energy efficiently — not leaking it.

Tip: Stay here by balancing intensity with recovery. Plan short pauses between high-stakes moments. Try Mindful eating twice a week (eating lunch without a screen). Mindful eating slows down digestion, reduces emotional/reactive eating, and often leads to better food choices- all reducing ‘arvo coma’.

Amber Light — Overwhelm (Distress)
This is the warning zone. You’re still functioning, but the edges are fraying. Cortisol stays elevated, and your “thinking brain” starts to fatigue.

Signs you’ve hit amber:

  • You’re more irritable or impatient
  • Focus is harder to maintain
  • Sleep becomes patchy — “tired but wired”
  • You rely on caffeine, alcohol, or screens to cope
  • Recovery takes longer than it used to

You can still perform here, but not for long. Without recovery, the body stays in fight-or-flight mode.

Tip: Pause before it becomes the new normal. Implement good sleep hygiene- no devices, sugar or alcohol one hour before bed time. Get back to do daily physical activity, walk between meetings. And create 10–15 minutes of “no input” time daily (try a Mindfulness app).

Red Light — Burnout risk
Now you’re running on empty. Your body and mind are trying to protect you by shutting down motivation and energy.

Signs you’re in the red:

  • Persistent exhaustion, even after rest
  • Feeling detached, cynical, or ineffective
  • Physical issues — headaches, gut problems, poor sleep
  • Loss of meaning or motivation

The World Health Organisation defines burnout as: “Chronic workplace stress that has not been successfully managed.”

This is when the brain’s prefrontal cortex — responsible for focus, empathy, and regulation — goes offline, while the emotional brain stays on high alert.

Tip: Don’t push through. Focus on what you have control of first- your body and mind (put the rest on hold). Prioritise recovery, connection, and support. Even small steps — breathing, walking, or talking it out — help the system reset. Explore internal (EAP) or external supports (counselling, coaching, support groups). Swap one bad habit with a good one- wine o’clock now becomes walk o’clock (this helped me to stop drinking for good!).

Download my Traffic Light System HERE.

How to Get Back to Green

You can’t remove stress, but you can manage it intelligently.

1. Interrupt the loop. Your body doesn’t know the difference between danger and deadlines. Slow breathing (in for 4, out for 6), a walk, or changing posture tells your nervous system you’re safe.

    2.Rebuild meaning. Burnout thrives in disconnection. Reconnect with why you do what you do. Leaders who work with clear purpose report significantly lower burnout rates (McKinsey Health Institute, 2023).

    3.Seek support early. Talking to a professional isn’t weakness — it’s prevention. When leaders model this, their teams follow.

    The Goal Isn’t Less Stress — It’s Smarter Stress

    You can’t avoid the waves. But you can learn when to surf them — and when to come back to shore. Smart leaders don’t chase balance — they build it through awareness, recovery, and connection. Lead smarter. Live stronger. Impact more.

    Take the Burnout Test

    Curious where you sit — stressed, stretched, or burning out? Take my free Burnout Screener here → https://margieireland.com/free-test-am-i-burnout-at-work/

    Join the 2026 Happy Healthy Leader Program – Applications close December 15. Email info@margieireland.com

     

    About Margie Ireland
    Margie Ireland is a Leadership Psychologist, Author and Speaker, who launched The Happy Healthy Leader in 2016 after her extensive dissertation research where she identified a significant decline in well-being and performance for Executive Leaders between the age of 35-55, following the Global Financial Crisis.

    Margie assists CEOs & MDs, in identifying risks in themselves and others that may impact the organisation. She provides them with a comprehensive understanding of necessary changes and how to implement them, thereby helping to avoid liabilities and achieve better results.

    Margie can be contacted at www.margieireland.com.

     

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