If you are experiencing symptoms of burnout, your body is telling you that something needs to change. Burnout is not only a threat to your health but also to your company’s productivity. At TITANS, we’ve gathered recommendations for all the IT specialists out there on how to beat burnout effectively and inspire those around you to do the same.

A well-known phenomenon of the labour world, burnout syndrome is far from being a consequence of modern times. Back in the early days of Silicon Valley, there was often talk of so-called burnout shops – startups in which employees had virtually no life. They worked all the time, had to be available at any time, and in exchange were promised lots of money and stock options. “We are now increasingly seeing this become the business model in many professions,” notes Dr Christina Maslach, one of the world’s foremost researchers on burnout.

The rate of burnout, a chronic state of physical, mental and emotional exhaustion, is now at an all-time high in many professions. In the IT sector, up to 44% of employees experience it. This is the result of the COVID-19 pandemic, mass redundancies, heavy workloads, lack of management support, pressure to keep up with ever-evolving technology and chronic stress.

Moreover, the situation is worse for women. In a male-dominated IT environment, they usually have to work harder to get promoted. Along with minorities, they are also more likely to experience discrimination, which causes them a higher level of stress. As a result, while 39% of men experience burnout, the number of their female colleagues with the same syndrome has risen to almost half.

How does burnout look like

The first symptom of burnout is usually persistent exhaustion. A regular person can regain energy after some rest, but if they are experiencing burnout, they can’t relax and even going on holiday won’t help. Burnout then manifests itself in more frequent stomach problems, headaches and muscle aches, increased blood cortisol levels and an 84% higher risk of type 2 diabetes. Loss of appetite or overeating unhealthy foods can also signal that something is wrong. Other key signs include procrastination, reduced performance at work, and difficulty concentrating and remembering information.

A burnt-out person may also experience depression, anxiety and insomnia. They often evaluate themselves negatively and gradually become more and more frustrated or irritable. They become apathetic because they no longer find satisfaction or meaning in their work and show cynicism towards the team. However, burnout can also have fatal consequences. At the end of the 20th century, the first cases of ‘karoshi‘, or deaths from overwork, were reported in Japan, mainly caused by heart attacks or strokes. Since the beginning of the 21st century, the phenomenon has been associated mainly with the local ‘karo jisatsu’ – suicides caused by stress and harassment in the workplace.

Burnout also has a long-term impact on the goals, reputation and overall productivity of the companies where it occurs. A Yerbo survey found that 42% of IT professionals who experience high levels of burnout are considering leaving their company within the next six months. In addition, burned-out employees who have quit are also highly likely to negatively impact a company’s reputation.

How not to burn out

If you’re worried that you’re at risk of burnout, we’ve gathered some useful tips for you to implement in your career:

1. Set boundaries between home and work. If you work hybrid or remotely, set up an office in a room where you won’t spend your free time. Turn off work email alerts after work hours, on weekends, and during vacations. According to Becca Caddy, a science reporter, it’s also a good idea to set limits on your social media apps so you can’t access them after 8 p.m. This will limit screen time and get you better quality sleep.

2. Take care of yourself regularly. Not only will this cure burnout, but it will also effectively prevent it in the future. According to Dr. Josh Briley, a clinical psychologist at the American Institute of Stress, it’s a good idea to embrace exercise, appropriate breathing, meditation, being outdoors, and a healthy diet. Additionally, when you spend time doing activities you enjoy with people you love, you can begin to appreciate your “real self” instead of thinking only about your “work self.”

3. Take a break. If there’s ever a perfect time to take time off, it’s when you’re experiencing burnout. The solution may be a doctor-appointed time off in addition to a standard vacation, during which you should allow yourself time and space to recover. However, breaks are also necessary during weekdays. If you incorporate some extra activity into them, your energy levels and positive emotions will rise.

4. Avoid multitasking. Contrary to popular belief, multitasking reduces productivity and the quality of the work you do and instead causes mental fatigue and stress. It can contribute to burnout. If you only want to focus on one goal, limit the distractions around you – not only will your tasks suddenly seem effortless, but you’ll also experience a sense of inner fulfilment when you concentrate this way. In addition, you can automate what you can to reduce the amount of workload.

5. Find meaning in your work. Try to reframe what you do into work you would love. Amy Wrzesniewski and Jane E. Dutton have published a study of hospital maintenance workers called “Shaping the Job: Rethinking Employees as Active Creators of Their Work.” In the study, some people defined their role as cleaning the floor, while others saw their task as creating a safe place for patients. Some of them even referred to themselves as ambassadors of the hospital and as healers who create sterile spaces in the hospital to promote patients’ healing. In addition, they tried to create a bond with them.

6. Reach out to other people. If you are feeling burnt out, it is important to seek professional health care in the form of a medical examination or therapy. You can also ask colleagues for help – it may encourage them to do the same. Don’t be afraid to tell your management that you’re not well either. It’s not a sign of weakness, but a sign of professional strength and maturity. Remember, it’s a much bigger problem for management if you burn out and quit. So, it is in the interest of both parties to make a few precautionary changes.

7. Find a company that values you. If you feel like you don’t matter and that you are being treated unfairly, your work environment may be toxic. If you’ve brought these issues to their attention and nothing has changed, it’s time to explore other options – whether it’s a career change, reducing your work hours, or negotiating other responsibilities with management. As Nicole O’Connor from Headspace, a mindfulness app, says, “The road to recovery not only requires support from our management but often requires us to rebuild the relationship we’ve cultivated with our work over the years.”