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Adjusting to leadership: Mental health strategies for new leaders

By Dr Tara Tofiq, Consultant Psychiatrist at Schoen Clinic Chelsea.


business man leading a team meeting

The transition to a leadership role can be both an exciting and overwhelming experience. As you step into this new position, you might find yourself facing increased pressure and responsibility, which can take a toll on your mental health. It's crucial, especially in fast-paced environments like the City of London, to have strategies in place for coping under pressure.


In this article, we will explore strategies for coping under pressure, the impact of leadership stress on decision-making and team dynamics, and the role of mental health leadership training. Whether you are a current leader, an HR professional, or an individual aspiring to a leadership position, this article will equip you with the knowledge and tools to prioritise mental health in your leadership journey.


Feel free to contact our team at Schoen Clinic Chelsea for expert support.


Understanding the Mental Health Challenges of Leadership


Leadership comes with its own set of challenges that can impact mental health. Leaders are expected to make critical decisions, often under tight deadlines. This constant pressure can lead to anxiety and stress-related disorders. Leaders also face the challenge of maintaining a work-life balance.


It's important to acknowledge these challenges and understand that experiencing stress as a leader does not indicate weakness. Rather, it highlights the need for effective stress management techniques.


stressed man sat at his work desk

Recognising the Signs of Stress


One of the key strategies for new leaders is to prioritise their mental health. This involves recognising the signs of stress and burnout and taking proactive steps to manage them.


Stress can manifest in various ways, including physical symptoms like headaches or fatigue, emotional symptoms like irritability or mood swings, and cognitive symptoms like difficulty concentrating or making decisions.


New leaders can benefit from the following strategies:

  • Regular self-care activities such as exercise, meditation, and hobbies

  • Seeking support from mentors or coaches

  • Setting realistic expectations and boundaries

  • Regularly checking in with their mental health.


By implementing these strategies, new leaders can adjust to their roles without compromising their mental health. This not only benefits them personally, but also has a positive impact on their team and the organisation as a whole.


The Impact on Team Mental Health


A leader's mental health can have a significant influence on the team's overall atmosphere and productivity. If a leader is visibly stressed, it may create an environment of tension and anxiety among team members. Stress and burnout can lead to poor communication, conflict, and low morale within the team.


Conversely, when leaders manage their mental health effectively, it can promote a culture of support and resilience within the team. Adapting to a leadership role requires developing coping strategies that not only support your mental health but also the mental health of your team.


Building a Support Network


Having a strong support network is invaluable for new leaders. Connect with mentors, peers, or professional coaches who can offer guidance and support as you navigate the challenges of leadership. Don't hesitate to seek professional help if you're struggling to cope with the demands of your role.


Prioritising Self-Care


Self-care is not a luxury; it's a necessity for leaders. Ensure you are getting enough rest, eating well, and engaging in regular physical activity. Also, make time for activities that you enjoy and that help you relax and recharge.



Delegating and Empowering Your Team


Delegation is a key skill for leaders. Trust your team members to take on responsibilities and empower them to make decisions. This not only helps you manage your workload but also fosters a sense of ownership and confidence among your team.


Maintaining Work-Life Balance


Striking a balance between work and personal life is critical for mental health. Set boundaries to protect your time outside of work and encourage your team to do the same. A healthy work-life balance can prevent burnout and maintain enthusiasm for work.


Stress Management Techniques


Effective stress management is essential for maintaining mental health in leadership roles. Here are some techniques that can help:


  • Mindfulness and Meditation: Mindfulness and meditation practices can reduce stress and improve focus and clarity. Incorporate short mindfulness exercises into your daily routine to help you stay grounded and calm.

  • Deep Breathing Exercises: Deep breathing is a simple yet effective way to reduce stress. Take a few minutes each day to practice deep breathing exercises, which can help lower your heart rate and promote relaxation.

  • Cognitive Behavioural Techniques: Cognitive behavioural techniques can help you identify and challenge negative thought patterns that contribute to stress. Working with a therapist or counsellor can provide you with tools to reframe your thinking and develop healthier coping strategies.


happy colleagues in team meeting

Creating an Open Dialogue


Recognising signs of mental health struggles in oneself and in team members is a critical leadership skill. It requires a keen sense of observation and a willingness to engage in open, honest conversations.


Leaders should be aware of common signs of mental health issues. These may include changes in behaviour, mood, or productivity levels. It's important to approach these situations with empathy and understanding.


Here are some strategies for addressing mental health concerns:

  • Encourage open dialogue about mental health

  • Provide resources and support for those struggling

  • Foster a supportive and non-judgmental work environment

  • Implement mental health policies and training


By recognising and addressing mental health issues, leaders can create a healthier, more productive work environment.


Embracing Mental Health as a Leadership Priority


The journey to becoming an effective leader involves not only developing professional skills but also prioritising your mental health and that of your team. By implementing the strategies outlined in this article, you can create a healthy, supportive work environment that benefits everyone involved.


Remember, leadership mental health is not just about coping under pressure; it's about thriving as a leader and enabling your team to do the same. In a competitive and demanding career, taking care of your mental health is not just a personal responsibility but a strategic imperative for long-term success.


Dr Tara Tofiq headshot

About the author:


Dr Tara Tofiq is a leading Consultant Psychiatrist in London, specialising in anxiety, mood, and mental health disorders.


At Schoen Clinic Chelsea, she regularly supports individuals in high-pressure leadership positions. She focuses on work-related stress, relationship difficulties and burnout, offering a person-centred, holistic approach that integrates evidence-based treatments with mindfulness and CBT.


Get in touch with our caring team at Schoen Clinic Chelsea today.

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