The Mental Health Toolkit for PAs & EAs: How to Thrive in a Demanding

The Mental Health Toolkit for PAs & EAs: How to Thrive in a Demanding Job

Being a PA or EA is often described as wearing multiple hats—strategist, problem-solver, gatekeeper and confidante. While the role is rewarding, it can also be high-pressure, with tight deadlines, demanding executives and ever-changing priorities. So how can you protect your mental wellbeing while excelling in your career?

C&C Search's Ment

al Health Toolkit is designed to help PAs and EAs build resilience, manage stress and create a sustainable work-life balance.

1. Boundaries Are Your Best Friend

One of the biggest challenges for PAs and EAs is the expectation to be ‘always on.’ But setting boundaries is essential for mental wellbeing.

Define Your Working Hours – Stick to them and communicate them clearly to your executive and team.
Push Back When Needed – It’s okay to say no or offer an alternative solution when requests exceed your capacity.
Use Tech to Your Advantage – Set up auto-responders and use scheduling tools to manage expectations.

Tip: Frame boundary-setting as a way to increase efficiency. Executives value effectiveness over burnout!

2. Mastering Stress Management

High-pressure situations come with the territory, but managing stress proactively can prevent burnout.

Breathwork & Mindfulness – A few minutes of deep breathing or guided meditation can reset your nervous system.
Time Blocking – Dedicate time for deep work, admin/emails and breaks to maintain focus without overwhelm.
The ‘Pause’ Rule – Before responding to stressful requests, take a moment to breathe and assess before reacting.

Tip: Download C&C Academy's FREE Emotional Intelligence Toolkit which gives you 7 essential tools for emotional regulation, active listening, boundary setting, conflict resolution and more!

3. The Power of Peer Support & Networking

Being a PA/EA can sometimes feel isolating, but a strong network makes all the difference.

Join Industry Communities – Connect with fellow professionals who understand your challenges.
Attend Events & Webinars – C&C Search and C&C Academy offer regular free resources to our community and members
Find a Mentor or Coach – Guidance from experienced EAs/PAs can provide valuable career and wellbeing insights.

Tip: Join C&C Search's FREE WEBINAR All-New Advanced Interviewer's Masterclass on 2nd April | 12.30-13.30 BST

4. Prioritising Self-Care (Without Guilt!)

Many PAs and EAs put themselves last, but self-care isn’t selfish, it’s essential.

Prioritise Sleep – A well-rested mind is sharper and more resilient.
Fuel Your Body – A balanced diet and hydration directly impact energy levels and mental clarity.
Move Daily – Even a 10-minute walk can boost mood and reduce stress.

Tip: Treat self-care as a non-negotiable appointment in your calendar, just like you would for your executive!

5. Know When to Ask for Help

Recognising when you need support is a sign of strength, not weakness.

Speak Up – If workload or expectations are becoming unmanageable, have an honest conversation with your employer.
Use Professional Resources – If stress is affecting your wellbeing, consider seeking professional guidance or therapy.
Recognise Burnout Signs – Chronic fatigue, loss of motivation or anxiety are red flags that shouldn’t be ignored.

Tip: If you’re struggling, reach out to a trusted colleague, mentor or mental health professional before reaching a breaking point.

Want More Resources for EAs & PAs? Join the C&C Academy Waitlist!

C&C Academy is designed to help PAs and EAs like you thrive in both career and wellbeing. By joining the waitlist, you’ll get access to:

✔️ Webinars & expert sessions on mental health & workplace resilience
✔️ Toolkits & resources to help you excel in your role
✔️ CPD accredited courses to help you upskill and thrive in your career
✔️ A supportive network of like-minded professionals

Sign up now to be the first to access these invaluable resources!