How not to burn out: 12 habits that work outside IT too

World Mental Health Day, marked on 10 October, draws attention to the question of mental wellbeing. The problem of mental wellbeing resonates deeply in the technology industry, where developers and IT workers rank among the 10 most burnt-out professions. That is mainly the result of a demanding workload, strict deadlines and the relentless pace of technological progress. A staggering percentage of developers state that they experience burnout. This state of emotional, physical and mental exhaustion affects not only individual wellbeing but productivity and innovation too. As the world relies ever more on technology, the mental health of its creators is a problem we should address. This article, though, does not want to celebrate perfectionism or constant pressure. It is about how to find a balance between working and personal life, how to live in IT over the long term without burning out or losing the joy of work. Because the aim is not to be perfect but to be better while respecting yourself.

Burnout - you are not alone in it

On Sunday evening you are already going over in your head what awaits you from Monday. Notifications on your phone flash ever more often. You look at the clock, but your thoughts are restless because the deadline is approaching, the project is still in an "ASAP" state and every problem seems an enormous obstacle demanding more time than you have. Stress starts to build up and although no boss may be pushing you directly, you feel pressure from colleagues, constantly trying to prove you belong among the "better" ones so as not to start doubting yourself. All this you know as a typical manifestation of "imposter syndrome". In the world of IT it is normal to be online all the time. Working until late, checking notifications after leaving the office, trying to meet deadlines without compromise. A culture of constant improvement, being the best developer and never resting on your laurels. Sadly this is a reality that does move your career forward but at the same time gives you the feeling that you are failing if you "switch off" for a moment. Burnout represents a state of deep tiredness, emotional exhaustion and frustration. It arises as a result of a long-term imbalance between what a person expects from their work and what they actually experience – between ideals and the hard everyday reality of working life. Many confuse the terms stress and burnout, but these are distinct phenomena. While stress can be temporary and manageable, burnout represents the final stage of chronic overload, in which a person gradually loses inner motivation, meaning in what they do, and the initial enthusiasm and fire for the work fades too.

Grasping burnout's real causes

Burnout has many causes and they act on a person at several levels. Among the most frequently stated are unrealistic expectations and ideals connected with a job or career, unsuitable or exhausting working conditions, an individual's specific personality traits and also the quality of interpersonal relationships at work. Although there can be several of these factors, they share a common feature – they markedly affect a person's mental state and can lead to gradual exhaustion. Burnout's causes can be divided into internal (subjective) and external (objective). This classification helps grasp better how an individual's personal make-up and their surroundings together affect this phenomenon's arising.

Internal factors - "Is it just in me?"

The internal factors contributing to burnout's development relate above all to an individual's personality.  Their character and psychological traits. These include, for instance, drive and the effort to achieve high performance, the degree of self-confidence and also tolerance of strain. Whether physical (e.g. in manual work) or mental and emotional. Among the risk factors are also low resistance to stress, passivity, being withdrawn or excessive persistence, in which a person overlooks the signals of overload. Particularly dangerous is a high need to help others at the expense of one's own health, which can lead to long-term mental and physical exhaustion. These internal settings play a key part in how a person perceives their workload and how they handle stressful situations.

Other factors

One of the most frequent accompanying phenomena of burnout is chronic stress, which has become an ordinary part of everyday life. We often do not even realise how far stress affects us, but it is exactly its long-term action that can trigger burnout. Frustration at unmet needs, such as a lack of social recognition, respect or adequate appreciation, is another significant risk factor. Mental strain, emotional tension and conflictual or unhealthy relationships at work markedly contribute to a feeling of burnout..

Among the specific causes we can also state a lack of positive feedback from superiors, a low level of evaluation and recognition from colleagues, as well as conflicts, arguments or insults within the team. These factors worsen the working atmosphere and negatively affect employees' mental wellbeing.

For many of us a hobby or passion has become work, which on the one hand is a gift but at the same time a risk too. When you love what you do, it is often very hard to switch off entirely and separate work time from private time. Work thus becomes a constant merging of personal and professional life. This state can lead to a feeling that you always "have to" work or think about projects even when you should be resting. It is not easy to find boundaries and avoid burnout when work is at the same time your passion. At the same time, though, this passion can motivate you to keep improving and looking for new solutions. It matters, though, to be able to find a balance. If this merging gets out of control, it can lead to chronic tiredness and the loss of joy in work and free time alike.

The relentless pressure of unrealistic deadlines and agile methodologies creates the stressful feeling of "running in circles" without enough rest. This constant confusion without a sense of meaningful progress leads to exhaustion, frustration and a loss of motivation. In the IT sector there is often great pressure to keep systems secure, reliable and error-free. This responsibility often causes stress and a sense of constant vigilance. Work in IT involves constantly switching between tasks, following new technologies and solving users' or clients' problems. This mental strain often stays invisible but is markedly exhausting. Perfectionism in IT means a constant effort to create error-free code or a flawless system. This desire for perfection can be motivating but often leads to constant reworking and stress. When a person fears errors or shortcomings, they can waste time on pointless revisions and fixes. Perfectionists tend to be very critical of themselves and others, which raises the pressure in a team. Sometimes their effort to be perfect slows the whole development process down and lowers efficiency. This state can lead to frustration when it comes to meeting deadlines or when results are not what they imagined. Perfectionism also often means a person cannot contentedly submit a project or complete a task, because they still see what could be improved.

The symptoms of burnout

Burnout syndrome is a complex mental state arising as a result of long-term stress, excessive workload and an unbalanced relationship between expectations and reality. Herbert Freudenberger, one of the first experts,  described burnout's typical manifestations. On the basis of his observations he identified ten key symptoms that gradually signal that an individual is on the way to mental and physical exhaustion. Grasping these symptoms is fundamental not only for individuals but for employers and mental health professionals too. Early recognition and intervention can markedly contribute to preventing deeper mental difficulties and to improving the quality of working and personal life alike.

Ten warning symptoms of burnout according to Herbert Freudenberger 

1. Chronic tiredness and exhaustion
   The individual feels a loss of energy, strong tiredness and the first signs of hopelessness. For people used to high performance this state is a marked warning.
2. A sense of alienation and isolation
   The employee starts to distance themselves emotionally from colleagues and the working environment as a form of self-defence against disappointment. The result can be loneliness, numbness and a depressive mood.
3. Emptiness and cynicism
   Apathy arises, a loss of interest in one's surroundings and a negative evaluation of oneself and the world. Cynicism replaces the original enthusiasm and empathy.
4. Frustration and lowered performance
   The individual loses patience, is easily angered and has trouble concentrating. Lowered emotional stability, outbursts of anger, insecurity and a sense of personal failure appear.
5. A sense of being irreplaceable
   A burnt-out person believes only they can handle a certain job. This idea is often the result of a lack of trust in themselves and others and deepens their isolation.
6. A lack of trust and recognition
   The employee feels their effort is not appreciated. That leads to anger, conflicts and deepening disappointment with the working environment.
7. Paranoia and suspicion
   The individual starts to believe colleagues are harming them, gossiping about them or blocking their career progress. A defensive stance and distrust of those around them arise.
8. A loss of control and cognitive decline
   In burnout's advanced stage, memory problems, trouble concentrating and a marked fall in the ability to think effectively arise. Inner restlessness and anxiety appear.
9. Physical difficulties and psychosomatic manifestations
   Typical are headaches, back pain, flu-like symptoms and muscle tension. The body reacts to mental strain with physical discomfort.
10. Depressive symptoms
    Burnout can grow into depression, accompanied by a loss of meaning in life, irritability, passivity or even suicidal thoughts. This state markedly affects working and personal life alike.

Preventing burnout syndrome

Burnout is not merely a personal failure or the result of "weakness". It is a quiet alarm that something in our life or working environment is out of balance. Prevention should therefore not rest on an individual's shoulders alone, because it is a shared responsibility of us all: employees, bosses, colleagues and agencies. Preventing burnout demands a conscious approach to caring for mental health, a balance between working and private life and support from the working environment.

1. A healthy lifestyle and mental hygiene

Among the basic preventive measures are keeping to a proper regime, regular sleep, a varied diet, enough movement and active rest. Relaxation techniques such as meditation, breathing, yoga or sport help keep mental balance and break stress down. Changing routine and alternating mental and physical activity matter too.

2. Inner balance and a system of values

A person should be clear about what matters to them. Have realistic goals, know their needs and limits and know what they can do without. Self-knowledge and the ability to work with your emotions markedly raise mental resilience.

3. Quality interpersonal relationships

Keeping good relationships, at work and in private life, gives important support. Open, respectful, effective communication with colleagues and superiors helps prevent conflicts and loneliness.

4. Support at work

Managers should actively create conditions for preventing burnout. For instance through team meetings, team-building, informal activities outside work or room for expressing feelings. Also key is clearly defining working roles, a balance between responsibility and authority and an adequate amount of information.

5. Learning and development

Regular learning and the chance of professional growth motivate employees, strengthen their competences and raise their self-confidence. It also matters to support new staff in their adaptation and development.

6. Handling stress

Knowing stress-management techniques and being able to solve problems constructively are essential abilities. Knowing assertiveness helps too,  that is, the ability to express your needs and emotions without conflict.

7. Workload management 

Managing your workload effectively is the key to preventing burnout syndrome. Start by ordering tasks by their importance and urgency and so focusing first on the most important. Learn to delegate tasks when you have too much work, and do not be afraid to ask your colleagues or team for help.

8. Breaks that heal

We are not machines. Five minutes of quiet, stretching or simply looking out of the window can be exactly the reset that lets us carry on with a lighter mind. 

9. A digital end to the day

I set a time after which I no longer answer Slack or emails. For me it is 5.30 pm. Until I did that, work followed me into the late night hours. In an era of constant connection, switching your phone off after working hours can be a small but revolutionary act. Setting boundaries is not about laziness but about caring for your own mental health. Let us learn to say "enough" in time, before our body or mind does it for us.

10. Defrosting 

I introduced a thaw between work and the evening. Most often I go and exercise or just take a 20-minute walk. It is like switching branch - without it you are left with a mess in your head. You have to learn to deal with problems at work and not carry them home. Yes, it is obvious that some situations and projects follow us even into our dreams, but you have to try to create a mental barrier for when enough is enough.

11. Physical distance from screens

The work laptop stays at work. The body needs to connect "the end of work" with a real change of surroundings. Incidentally, reading a book instead of scrolling is nothing old-fashioned.

12. I am not "just a developer"

I started cultivating other parts of my identity – cooking, sport, music. IT is part of me, but not everything. If everything revolves only around performance, burnout is just a matter of time. You have to find time for hobbies, but this time ones we will not swap for work; I, for instance, do jigsaw puzzles, and sometimes it is exactly during such a "boring" activity that the best solutions to problems occur to me.

Awareness as the first step to change

Burnout is not the result of weakness but of a long-term mismatch between what a person gives and what they get back – at work, in relationships or in personal life. There is no universal recipe; everyone has to find their own rhythm that respects their needs, values and limits. Some need more movement, others quiet, others a change of surroundings. What matters, though, is consciously recognising what stage we are at. Awareness is the first step to prevention, because whoever knows where they stand also knows which way to move.

Let us stop romanticising being overloaded. A healthy, rested person is not only more productive but above all more human - towards themselves and others.