Put your oxygen mask on first: 10 self-care strategies to help you breathe more easily and prevent burnout

When you are running a business, leading a team and juggling family responsibilities, something usually gives. Too often, it is you.

Every frequent flyer knows the message: put your own oxygen mask on first. In leadership, the logic holds. You cannot support anyone else if you are already running on empty.

For many healthcare leaders, the instinct is to care for everyone else before themselves. Yet modern leadership demands the opposite. Sustaining your wellbeing is not a luxury. It is part of your responsibility to your team and to your business.

Why your wellbeing matters more than you realise

A depleted leader creates uncertainty. A rested, clear minded leader creates safety and direction. Your energy is one of the most valuable assets in your organisation, and treating it with care is simply good business.

For Michele Blanshard, Managing Director at Magentus, wellbeing is non negotiable regardless of workload.

“No matter how busy I get I know I need to carve out time for connection with my family and the people in my life. Appreciating those small moments that keep me grateful and grounded.”

Her reflection captures the essence of sustainable leadership: protect the routines and rituals that refill you. They make everything else possible.

Ten practical self care strategies for when your tank is low

1. Set boundaries and stick to them: Long hours and constant availability might feel like dedication, but they’re also fast tracks to exhaustion. Define work hours, limit after-hours emails, and protect at least one evening a week for non-work activities and family time. Treat it as a non-negotiable.

2. Prioritise sleep like a business goal: Research from the Sleep Health Foundation shows inadequate sleep costs Australia $66.3 billion annually in lost productivity and healthcare costs. Seven to nine hours per night isn’t a luxury; it’s a high-return investment in focus, mood, and decision-making.If you’re struggling to sleep, try to improve your sleep hygiene and consider if you need support for stress or anxiety. If you’re battling daytime fatigue, consider an investigation for sleep apnoea.

3. Move daily – even if it’s not a full workout: You don’t need to be training for a marathon. A brisk walk around the block between meetings or a stretch break every hour keeps your energy levels from flatlining. More movement during the day may also help you sleep better at night.So, walk the dog, schedule some walking meetings or stroll to the nearest cafe for your team catch-up.

4. Schedule micro-breaks: Waiting until the weekend to rest is like charging your phone once a week – it won’t last. Regular micro-breaks can recalibrate your stress levels throughout the day.Take five minutes to step outside into the sunshine or make a cuppa in the kitchen. Check your breathing and your posture while you’re doing it – this is an ideal moment to breathe more slowly, deliberately lower your shoulders and loosen your neck.

5. Eat for energy, not just convenience: Caffeine and quick carbs might get you through a deadline, but they also set you up for crashes and weight gain.To sustain your energy levels throughout the day, opt for protein-rich breakfasts, bring a healthy lunch and some colourful veggie snacks so you’re less tempted by the vending machine.

6. Delegate without distress: Many leaders struggle to hand over tasks, fearing a loss of control. But building a capable team involves effective delegation. This gives others a chance to contribute and develop their skills and frees you to focus on the work only you can do. It also helps your brain break the “always on” cycle.

7. Protect your mental health with regular check-ins: RUOK? Day reminds us to check in with others, but when was the last time you asked yourself that question?A weekly self-audit can help you make timely adjustments before burnout sets in. Ask yourself, How am I really doing? What’s draining my energy? Where could I make changes?Don’t let yourself off the hook with a quick, “I’m fine.” Probe a bit deeper to get to the underlying issues.

8. Invest in restorative downtime: Restorative downtime comes from activities that replenish you: reading, cooking, gardening, music, or spending time with people who lift you. Passive scrolling rarely achieves the same effect.

Sharon Armstrong, Director of Green Heart Consultancy, describes her own rhythm of self care in simple human terms:

“I have a massage every two weeks. A really good naturopath who keeps my vitamins and minerals up. Plus I have a team of really lovely girlfriends who take me out regularly.”

Her routine shows that wellbeing habits do not need to be elaborate. They simply need to be intentional.

9. Learn to say no: Every “yes” to something is a “no” to something else – often your own rest. Protect your calendar from overcommitment. “No” is a complete sentence, and saying it is a crucial business skill.

10. Seek professional support early: You don’t need to wait until you’re in crisis to reach out for help. Counsellors, psychologists, coaches, and mentors can provide perspective, tools, and accountability to help you stay balanced.If it helps, think of this as an investment in your business performance as well as your personal wellbeing. An easy first step is to access free and confidential mental health coaching for small business owners provided by the government and Beyond Blue.

The bottom line

The oxygen mask analogy isn’t just about survival in an emergency; it’s about everyday sustainability in business and life. Your business, your team, your family and your future self will thank you.

If you or someone you know is struggling, contact:

• Lifeline – 13 11 14
• Beyond Blue – 1300 22 4636
• In an emergency, call 000