Surviving Burnout in Tech
Burnout is real, and it’s a career killer. I’ve seen it happen to others, and I’ve been through it myself. The tech industry demands too much, and if you’re not careful, it can drain the passion right out of you.
Recognizing Burnout
I used to think I could push through burnout, but that never works. If you’re always exhausted, anxious about work, and feeling disconnected from coding, you might be burned out.
Step 1: Get Out of Survival Mode
If your job is making you miserable, something needs to change. The best option is to leave. If that’s not possible, at least set boundaries—no more overtime, no answering messages after hours, and no sacrificing your health for work.
Step 2: Fix Your Body
Burnout isn’t just mental—it wrecks your body too. Here’s what helped me recover:
- Sleep: Get 7-9 hours every night.
- Exercise: Move your body, whether it’s lifting, running, or yoga.
- Food: Less caffeine and junk, more whole foods.
Step 3: Reset Your Mind
Burnout messes with confidence. I had to rebuild mine. What worked for me:
- Therapy or coaching
- Meditation and mindfulness
- Taking a break from coding
Step 4: Ease Back Into Work
Jumping into another high-stress job is a bad idea. Instead, consider:
- A low-stress job with good work-life balance.
- Freelancing or part-time work to ease back in.
- Exploring other careers if tech no longer feels right.
Step 5: Never Burn Out Again
Now, I set clear boundaries and protect my time. No job is worth my mental and physical health.
Final Thoughts
Burnout doesn’t mean you’re weak. It means you’ve been pushing too hard. The tech industry won’t change overnight, so it’s up to us to protect ourselves. Take time to heal and return only when you’re ready—on your own terms.