Tech worker burnout. You’re not the only one!

In this era of working from home, it is easy for people to feel tired and lack motivation to work. This could be due to a lack of socialization or the feeling of working all the time. When these feelings accumulate, they

can lead to ‘burnout,’ a condition of chronic stress that has not been properly managed.

A study of Google search data has shown that the number of people experiencing burnout is on the rise, with an increase of 41% annually from 2017 to 2020. With that in mind, the workers who could potentially be affected by this condition the most are tech workers.

Research done by mental wellbeing platform Yerbo has found that out of 36,200 tech professionals from over 33 countries, about 40% of them were at high risk of burnout. In addition, a report by US cloud computing company VMware showed that 65% of its employees had considered quitting their jobs due to extreme stress or burnout.

Nevertheless, whether you are a tech or non-tech worker, it is perfectly normal to feel burnout at times, and it is important to acknowledge that it is not something you have to pressure yourself into ignoring.

Causes of feeling burnout can be categorized as follows:

  1. External causes could be excessive workload, unfair treatment, poor communication and support, and unreasonable deadlines.
  2. Internal causes could be perfectionism, poor self-care, unhealthy boundaries, and self-criticism.

If you are experiencing this condition, there are many creative ways you can deal with and recover from feeling burned out.

1. Manage your stressors

Identify what is stressing you and the cause or causes. For example, if you are stressed by having to take work home during weekends, you might need to think about why you need to do that. It could be that your supervisor assigned work on Friday afternoon and you decided to accept it. By identifying your stressor, you will be able to recognize how your stress develops and find ways to deal with it.

2. Develop a backup plan

It is possible to feel overwhelmed and stressed seeing your best plans fail. Therefore, having backup plans in mind will help you feel more prepared when facing difficulties.

3. Set boundaries assertively

Many people experience burnout or stress because they always say “Yes” to everything, even when they want to say “No.” Consequently, to reduce your burdens and stop putting yourself in positions you do not want to be in, you must learn to refuse assertively, creating healthy boundaries for yourself.

4. Take some time off

Self-care time is one of the most important things many people neglect. While your work is indeed important, your body is what makes all of your work happen. Hence, taking a few minutes off from your work to move your body, eat some healthy meals, and reconnect with your loved ones will certainly help relax your mind and boost your energy.