How Federal Leaders Can Recharge Their Mental Wellness Before Summer Burnout Hits
I spent over 17 years in federal service. I know what it’s like to lead under pressure, navigate shifting priorities, and absorb the stress of everyone around you. Since stepping away, I’ve watched former colleagues and friends face even greater demands—often with fewer resources and support than ever before.
The truth is, the cumulative stress of early retirements, political tensions, and ongoing mission demands has left many federal leaders at a breaking point. Summer used to be a season to breathe. Now, it feels like just another mountain to climb.
If that’s where you find yourself, I want to offer something simple but powerful: permission to pause—before burnout takes hold. Here are five ways to begin.
1. Name the Real Stress You’re Under
Let’s not sugarcoat this: you’re not just tired. You’re operating in a system that’s stretched thin, with constant change and limited acknowledgment of how that impacts your mental load.
Try this:
Take 5 minutes to do a quick mind-body scan. Ask:
- What’s weighing most heavily on me today?
- Where do I feel that stress in my body?
- What am I pretending is “fine” that actually isn’t?
Writing these out in a journal or even the Notes app on your phone can give your stress language—and give youinsight into what you’ve been pushing aside. Identifying stress is the first step to reducing it.
2. Run a Capacity Check (and Be Honest)
You were probably trained to push through and be the dependable one. But that mindset can lead to depletion—and ultimately resentment.
Try this:
Set aside 15 quiet minutes and ask yourself:
- What am I doing that someone else on my team could be trained to do?
- What feels like a “yes” that should be a “not now”?
- What projects or meetings can be postponed, reassigned, or approached differently?
Even small shifts—like removing one non-essential meeting per week or saying no to a last-minute request—can give you breathing room. Capacity isn’t just about time; it’s about mental and emotional bandwidth.
3. Redraw Boundaries, Even in a Rigid System
In federal service, you may not feel like you have the freedom to say no—but boundaries are still possible, even if they’re small.
Practical ideas:
- Block 30 minutes daily on your calendar for focused, non-interrupted work.
- Eat lunch away from your desk—without email.
- Set a workday “shutdown ritual” like logging off and taking a 5-minute walk to signal a mental break.
Protecting your energy isn’t about being difficult—it’s about being sustainable. And when you model boundaries, you give your team silent permission to do the same.
4. Schedule a Mid-Year Reset—Even If It’s Just Half a Day
You don’t need a weeklong retreat to reset your mental state. A few intentional hours can shift everything.
Create your own reset day:
- Block off half a day on your calendar with an out-of-office message.
- Start with a walk, a long stretch, or just silence and coffee.
- Reflect on 3 questions:
- What’s been draining me?
- What’s been giving me energy (even just a little)?
- What do I want the next season to feel like?
This practice isn’t just about recovery—it’s about reclaiming your clarity before summer chaos sets in.
5. Stop Leading Alone
This may be the hardest step. In federal culture, we often equate strength with silence. But the truth is: you were never meant to carry all of this alone.
What support might look like:
- Talking regularly with a peer who understands your environment
- Engaging a mentor or coach who’s outside your chain of command
- Joining a leadership-focused wellness program where you can reflect, reset, and receive guidance without judgment
You deserve a space where you don’t have to be the fixer—just a human who’s holding a lot and learning how to carry it better.
You’re Holding So Much. Let Someone Support You.
Inside my 6-month coaching program, I help high-responsibility professionals build mental resilience, recover from burnout, and return to clarity and purpose.
If you’re feeling the strain of a system that doesn’t stop, this is your space to breathe, recalibrate, and lead with strength that comes from within.
