Burnout: Recognizing Signs and Taking Action
Tags: productivity, codenewbie, beginners, career
Published: 2023-07-28 16:12:50

I've been there.

Late nights turned into early mornings, the hum of the computer your only companion. 

Work became an all-consuming entity, leaving no room for anything else. Before I knew it, burnout.

## Decoding Burnout: What is it?

Before we dive in, let's get clear on what burnout is: chronic physical and emotional exhaustion. It’s those constant feelings of cynicism, detachment, and a sense of underachievement. And let me tell you, it’s a monster -- [59% of tech workers have experienced burnout](https://thenewstack.io/this-cant-be-normal-the-tech-industry-after-a-year-of-burnout/).

Burnout seeps into your work, bleeding into code quality and your ability to solve problems. It strains your relationships with your teammates, and it can take a heavy toll on your mental health. Friends, this isn't about just having a few bad days. Burnout, when left unchecked, can have a serious, long-lasting impact.

## The Spark: Causes of Burnout in Tech

Why is burnout so prevalent in our industry? Well, our world is a breeding ground for stress, [52% of tech workers say they feel stressed at work every day](https://www.cnbc.com/2023/06/26/employees-say-their-well-being-has-worsened-but-bosses-disagree-survey.html). The pressure to innovate constantly, meet tight deadlines, and deal with shifting goalposts can be overwhelming. [46% of tech workers say their workload is too heavy](https://www.harveynash.com/latest-news/rising-workloads-weigh-heavily-on-tech-workers-as-mental-health-concerns-jump-75-during-pandemic). Add in the dreaded imposter syndrome that so many of us face, and it’s no wonder we end up feeling deflated.

When you're always in overdrive, when the lines between work and home blur, or when you feel like you’re just a cog in the machine – that's when burnout begins to creep in.

## Pulling the Emergency Brake: Taking Action

If you're experiencing burnout, it's time to hit pause and take action. Don't make the same mistake I did by pushing through it – trust me, it doesn't end well.

One of the first steps you can take is to reach out to your support system. Confide in friends, family, or a trusted mentor. Sometimes, having a listening ear can make all the difference. And hey, don’t shy away from seeking professional help. Therapists and counselors can equip you with the tools you need to navigate burnout.

It's also crucial to open lines of communication at work. Have an honest conversation with your supervisor about your stress levels and see if there’s room for flexibility in your tasks or schedule. Remember, it’s not a sign of weakness, but a step towards building a healthier work environment.

## Dodging the Bullet: Burnout Prevention Strategies

Now, wouldn’t it be amazing if we could avoid this burnout drama altogether? Well, it’s possible, and it starts with setting boundaries. Learn to say no when your plate is full. And when you clock out for the day, really clock out. Allow yourself to unplug and recharge.

Make sure you're not living just for work. Find hobbies, activities, or causes that you're passionate about outside of your job. These can be a breath of fresh air that breaks up the monotony and rekindles your energy.

Cultivating a balanced lifestyle isn’t a luxury—it’s a necessity. Regular exercise, a balanced diet, and enough sleep aren’t just good for your health, they also protect against burnout.

It's okay to seek help. It's okay to set boundaries. It's okay to take a step back when you need to. We're human beings, not machines, and even machines need downtime for maintenance.

Let's look after ourselves and each other.