Main image of article 5 Steps for Avoiding Burnout

Summary

The tech industry is famous for its burnouts. Long hours at startups, demanding deadlines at larger firms… no matter where you look, it seems tech professionals are having a hard time with establishing a suitable work-life balance. The Maslach Burnout Inventory identifies the three signs of burnout as: 

  • Inefficacy
  • Exhaustion
  • Cynicism

Whether or not you agree with that triumvirate, everybody (it seems) has their own definition of what constitutes burnout, whether depression, withdrawal, refusal to recognize emerging issues, or a myriad of other symptoms. For tech pros who work in particularly demanding situations—unless you ship that app within six weeks, the whole company will go down in flames, etc.—it can sometimes seem impossible to tackle the root causes behind said burnout.

Nonetheless, there are some steps anyone can take to mitigate some of the effects.

Here are some common signs of burnout:

  • Personal: Chronic fatigue, sleep problems, negative thoughts, impaired relationships, even depression and anxiety.
  • Professional: Decreased productivity, lowered performance, increased costs due to absenteeism and turnover.
  • Exhaustion: Feeling perpetually drained, lacking energy for work or even leisure activities.
  • Cynicism: Losing enthusiasm for your work, feeling detached or cynical about your job, projects, or colleagues.
  • Inefficacy: Doubting your skills and abilities, feeling unproductive and overwhelmed despite your efforts.

Here are some quick tips for avoiding burnout:

  • Set boundaries: Define clear work hours and stick to them. Disconnect after work, avoid checking emails late, and protect your evenings and weekends.
  • Take vacations: Don't let PTO go to waste. Disconnect completely during vacation, recharge, and return refreshed.
  • Prioritize sleep: Aim for 7-8 hours of quality sleep each night. Regular sleep promotes physical and mental recovery, boosting resilience against stress.

  • Keep an eye on your workload: Don't overcommit. Prioritize tasks effectively and learn to decline additional work. Your manager is (hopefully) looking after your health; if they’re aware of your situation, they can help you adjust your workload and schedule.
  • Delegate and collaborate: Delegate tasks when possible, and leverage teamwork to share the workload and support each other.
  • Automate repetitive tasks: Utilize technology to automate routine tasks, freeing up your time for more meaningful work.

  • Prioritize physical health: Maintain a healthy diet, exercise regularly, and engage in activities you enjoy.
  • Seek support: Don't suffer in silence. Talk to colleagues, friends, or a therapist about your feelings and seek help if needed.
  • Mindfulness and meditation: Practice mindfulness or meditation techniques to manage stress, improve focus, and find inner peace.

  • Connect with colleagues: Build positive relationships with your team, offer support, and celebrate successes together. A sense of community can go a long way toward making you feel more centered.
  • Seek positive feedback: Ask for constructive feedback to learn and grow, and acknowledge progress and achievements. Feedback will allow you to tweak your schedule and workload while avoiding stressors.
  • Express gratitude: Practice gratitude for your job, colleagues, and accomplishments. A positive attitude boosts well-being and creates a better work environment.

  • Disconnect often: Create clear boundaries between work and personal life. Give yourself time for family, friends, and hobbies.
  • Do stuff outside of work: Pursue hobbies, spend time in nature, listen to music, or read a book. Activities you enjoy are essential for mental and emotional well-being, especially if you work a particularly taxing job (such as at a startup).
  • Dedicate time for self-care: Whatever works for you: playing video games, reading books… literally anything.