6 Effective Ways To Grow As A Leader Without Getting Burned Out

LaRae Quy
9 min readAug 1, 2024

Raise your hand if you’ve experienced burnout at some point. I spent the last four years of my career as the spokesperson for the FBI in Northern California. The news cycle doesn’t recognize weekends, vacations, or time at the beach. I was on-call 24/7 for the entire four years. By the end, I was irritable, impatient, and without a support network because, guess what? I had no time for interpersonal relationships.

Burnout may be a bit like true love — hard to define, but when it smacks you in the face, you know you’ve been hit. The World Health Organization (WHO) defines burnout as a phenomenon driven by chronic unmanaged stress. These are some of the more prominent signs of burnout:

  • Energy depletion or exhaustion
  • Mental distance from one’s job
  • Negativity
  • Reduced professional efficacy
  • Cynicism

Too often, self-care is touted as the cure for burnout. While well-being is a good start, it takes more than yoga, meditation apps, and gym memberships to address the burnout experienced by employees. Think of burned-out people as canaries in the coal mine. When the canary keels over, we acknowledge that the environment is hazardous — we don’t bury our heads and pretend all is well.

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LaRae Quy

Former counterintelligence FBI agent | Mental Toughness Center | Consultant | Speaker | Author: Secrets of A Strong Mind, & Mental Toughness for Women Leaders