How to Avoid Burnout: A Developer’s Perspective
Burnout is one of the most pressing issues developers face, so why don’t we hear about it more? In the tech field, there is an ever-increasing pressure to work harder and smarter than anyone else — but this can come at a cost. A recent survey found that of 11,000 tech workers, 60% felt they were suffering from burnout. Here at iTech Media we are trying to break the stigma by continuing open and honest discussions around mental health. But first things first, what even is burnout?
What is burnout?
Helpguide.org defines burnout as, “a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues, you begin to lose the interest and motivation that led you to take on a certain role in the first place.”
For developers like me this stress comes in many forms. As the to-do list grows and deadlines come (and go), the pressure builds from multiple fronts. Over time it becomes overwhelming and you may even begin to care less about quality and more about relieving some of the pressure being exerted onto you. You push code that you know will need to be fixed later. You begin to dread the project and just want it to be done already. This is what the road to burnout looks like…
Symptoms and signs of burnout
Besides a lack of motivation and job dissatisfaction, there are many other symptoms of burnout. There are mental health issues like depression, anxiety, and lack of attention. Physical symptoms can include chest pains, fatigue, dizziness, shortness of breath, headaches, panic attacks, and loss of appetite.
Then we have emotional symptoms like irritability, pessimism, apathy, hopelessness, feelings of being disconnected and resentment. By themselves, these symptoms do not necessarily point to burnout, but when multiple symptoms are felt for a prolonged period of time, there could be a wider issue.
Causes of burnout
For programmers, the pressure to work harder and stay at the forefront of tech can make us highly susceptible to burnout. Some of the main causes of burnout include:
· Overworking
· Micromanagement
· Lack of trust
· Feelings of not being compensated or treated fairly
· Lack of recognition
· Little or no control over work activities, deadlines, commitments, and timelines
· Imposter syndrome
With so many causes and so many symptoms, it may feel impossible to avoid burnout. Fortunately, that’s not the case.
Avoiding burnout
One of the most important aspects of avoiding burnout is to understand that you are in control of your situation, even if sometimes it feels like you aren’t. Exercise, for instance, is not only great for your physical well-being but it’s excellent for your mental health too. It reduces stress, releases endorphins, improves sleep, and even increases energy and stamina. Speaking of sleep, try to get seven to eight hours of solid sleep per night.
Taking up a new hobby can help refresh your mind too. Why not try gaming, a new instrument or some crafts. It can help you feel empowered by doing something you enjoy outside of work.
Improving relationships, both in and out of work, is an important part of avoiding burnout. The more you understand and trust your co-workers, the less alone you will feel.
What are iTech doing to help?
iTech is one of the most compassionate workplaces out there, so reaching out to your manager, a co-worker or your PEX partner is always encouraged. We work with a mental health organization called Sanctus who runs sessions online or in-person post-pandemic. They offer confidential chats with a life coach to discuss anything that’s on your mind. Through the pandemic, we have been encouraged to exercise. We have weekly online boxing, yoga, and Pilates to try. Those are just a few of the ways we’ve been supported, and we are building on what we offer all the time.
Although burnout is sadly quite common in the tech field, I’m grateful to work with a company that wants to see its developers succeed and grow. While we may never eliminate burnout, I’m optimistic that iTech is doing all they can to create a healthy, compassionate work environment.
