This Cyber Runway Scale session focused on preventing burnout in startup teams, addressing the mental and physical toll of high-growth environments. Experts shared strategies for work-life balance, team resilience, and sustainable leadership to ensure long-term success in cybersecurity startups.

On 15th January 2025, Plexal hosted a session on burnout-proofing startup teams, led by the co-founders of The Zensory, Jasmine Eskenzi, CEO, and Jade Eskenzi, COO. The discussion focused on understanding stress, managing well-being, and implementing practical strategies to sustain a healthy and high-performing team.

This Cyber Runway: Scale session, provided by the Department for Science, Innovation & Technology (DSIT), focused on preventing burnout in startup teams, and addressing the mental and physical toll of high-growth environments. Experts shared strategies for work-life balance, team resilience, and sustainable leadership, ensuring long-term success in cybersecurity startups.

Startups are often fast-paced, high-pressure environments where founders and their teams push themselves to the limit. This session provided a scientific, practical, and accessible approach to well-being, particularly for busy professionals who struggle to integrate self-care into their daily routines. I attended on behalf of Cyber Tzar, the Enterprise Supply Chain Risk Management platform, gaining valuable insights into sustaining high-performing teams while maintaining mental and physical well-being in the cybersecurity industry.

Contents

Burnout Proofing Your Startup Team 15th January 2025

This video is publicly available on the Plexal YouTube playlist for the Cyber Runway programme.

Understanding Stress and Its Impact on Founders

The session began by acknowledging that stress isn’t inherently bad—in fact, it can be a powerful motivator. However, when stress becomes chronic, it starts to have serious consequences on decision-making, productivity, and overall well-being.

The Science of Stress: The Amygdala Hijack

When under stress, the brain experiences what is known as an “amygdala hijack”. This occurs when the brain’s primitive survival system (the amygdala) takes control, flooding the body with stress hormones like cortisol and adrenaline. This reaction was once useful for escaping predators, but today, emails, deadlines, and investor meetings can trigger the same fight-or-flight response.

During chronic stress:

• Blood flow is diverted away from the prefrontal cortex (the part of the brain responsible for critical thinking, memory, and emotional regulation).
• Decision-making becomes more reactive and less strategic.
• Creativity and problem-solving abilities decline.
• Emotional responses intensify, making it harder to manage stress constructively.

The Stress “Tank” Analogy

The impact of stress can be visualised as a water tank:

• The more stressors added (emails, deadlines, financial pressures), the more the water level rises.
• If too much accumulates, the tank overflows, leading to burnout.
• The key is to have a tap—a way to release stress through healthy coping mechanisms before it becomes unmanageable.

The session emphasised that self-care is not a luxury—it’s a necessity. Just as a laptop needs charging, so do our minds and bodies.

The Three Pillars of Well-Being

The Zensory’s research into longevity and well-being revealed that people who live the longest and healthiest lives share three key traits:

1. Healthy Lifestyle
2. Strong Community
3. Clear Sense of Purpose

By integrating these into daily life, founders and startup teams can build resilience and safeguard against burnout.

1. Healthy Lifestyle: Small Changes, Big Impact

Most founders understand the importance of health, yet many neglect it under the pressure of running a company. The session explored simple, effective strategies to maintain a healthy lifestyle without overhauling daily routines.

The Power of Breathwork

Breathing is one of the fastest ways to regulate stress. Deep, controlled breathing activates the parasympathetic nervous system, calming the body and improving focus.

• Box Breathing Technique: Inhale for 4 seconds → Hold for 4 seconds → Exhale for 4 seconds → Hold for 4 seconds. This helps reset the nervous system and reduces stress levels within minutes.
• Longer Exhales for Relaxation: A simple rule—inhale shorter, exhale longer—shifts the body from a stress response to a calm state.
• Breathing Awareness: Checking in with your breath throughout the day can prevent stress from escalating.

Movement: A Non-Negotiable for Founders

Sitting at a desk for long hours is not sustainable. Movement isn’t just about fitness—it’s about resetting stress responses.

• Shake it Off: Animals physically shake off stress after a chase—humans can do the same. A few moments of shaking or stretching can reset the nervous system.
• Walking Meetings: Swapping seated meetings for walking discussions improves both creativity and focus.
• Micro-Movements: Stretching, rolling shoulders, or even standing up every hour can make a significant difference.
• Posture Awareness: Sitting up straight keeps blood circulation balanced and prevents chronic stress accumulation.

The Role of Sound in Well-Being

Music and soundscapes can alter brain waves and influence productivity. The session explored:

• White Noise & Nature Sounds: These can create a sense of safety, reducing background stress.
• Binaural Beats: Different frequencies can enhance focus, relaxation, or creativity.
• Rhythmic Music: Repetitive, lyric-free music can help maintain deep work states.

2. Community: The People You Surround Yourself With Matter

A strong community is essential for both mental health and business success. Research shows that people are the average of the five individuals they spend the most time with—meaning the right network can elevate both well-being and business performance.

• The Power of Mirror Neurons: We subconsciously mirror the behaviours of those around us. If surrounded by motivated, supportive, and balanced people, we are more likely to adopt those traits.
• Intentional Networking: Seek out energising, inspiring individuals—whether through mentorship, peer groups, or social circles.
• Startup Leadership & Culture: Founders set the tone for their teams. Encouraging well-being within the workplace culture fosters resilience and prevents burnout across the organisation.

3. Purpose: The Ultimate Anchor

A sense of purpose provides motivation and resilience during the inevitable challenges of running a business.

• The Ikigai Framework: A useful exercise to clarify purpose by reflecting on four key questions:
  1. What do I love?
  2. What am I good at?
  3. What can I be paid for?
  4. What does the world need?

Founders should have a North Star—a guiding principle that keeps them anchored during difficult moments.

Practical Takeaways: Implementing Well-Being Strategies

The session ended with a commitment exercise—each participant chose one well-being practice to implement over the next week. Examples included:

• Scheduling micro-breaks for movement.
• Using box breathing during stressful moments.
• Swapping seated meetings for walking discussions.
• Testing binaural beats or white noise for enhanced focus.
• Prioritising community and networking with inspiring peers.

Final Thoughts: Sustainable Success Requires Sustainable Well-Being

Startups are demanding, but founder well-being is not optional. The most successful, long-lasting companies are led by individuals who prioritise health, balance, and resilience.

By integrating small, scientifically backed habits into daily routines, founders can avoid burnout, enhance productivity, and build companies that thrive in the long run.

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For those interested, The Zensory offers a range of digital well-being tools, including binaural beats, breathwork exercises, and mindfulness techniques, designed specifically for professionals. Scan the QR code provided at the session to access these resources.