Combating tech burnout: 15 ways to manage workplace stress

How can we combat tech burnout? In this piece, we will address the causes of tech burnout, explain the symptoms of burnout, and advise on what you can do to protect employee well-being, and give tips for creating a healthier work environment. Keep reading to learn how to mitigate workplace stress and prevent burnout in the long term.

What is tech burnout?

Tech burnout refers to the extreme exhaustion and stress that many employees in the technology sector experience. While burnout has always been an issue in many industries, 68% of tech workers feel more burned out than they did when they worked at an office. However, due to the recent focus on mental health, many companies are now trying to address the problem.

Why is burnout common?

While there is no single cause for the prevalence of burnout in the tech industry, some of the leading factors include:

• Excessive work hours
• Insufficient rewards
• Lack of control over work
• Lack of support from manager
• Unfair treatment

Common signs of burnout

Burnout in tech is not always detectable, but there are visible symptoms. Here's a list of potential burnout signs you’ll want to check for:

• Lack of motivation
• Emotional exhaustion
• Lack of pleasure in the job
• Self-doubt and low self-esteem
• Reduced performance
• Increased absenteeism
• Poor internal relationships
• Low morale
• High turnover

How to prevent and deal with tech burnout

Dealing with burnout can be stressful and may impair your ability to perform as an employee. Below we detail nine actionable tips for recovering from tech burnout and reducing job-related stress.

1. Implement clear boundaries

Setting clear boundaries is a great first step toward reducing burnout in the tech industry. By making it clear how much you will be able to handle on your plate as an employee, you can lessen the chances of getting overwhelmed by your workload. You should also notify your employer when you need to take a break or leave the office.

2. Communicate with your manager

Discussing any workplace issues with a manager not only helps to prevent burnout but also promotes a harmonious work environment. By letting managers know what level of stress you are under, you're not only helping them understand how you work as an employee, but also paving the way for open and honest communication between employer and employee.

When communicating with your manager, be clear about what is causing you stress and how they can help you relieve it. Do you require additional time to complete a task? Are the assignment guidelines too vague? Is another coworker failing to communicate effectively? You can also be proactive about the situation by providing your manager with any solutions you may have.

3. Take advantage of paid time off

Taking time off is essential in combating tech burnout because it allows you to mentally reset and promotes productivity when you return to work. Sadly, most employees underutilize their PTO. According to the Connecticut Business & Industry Association (CBIA), the average U.S. employee has taken only 54% of their eligible vacation or PTO in the past year.

During your time, off be sure to completely unplug to get the rest and relaxation you deserve. However, before leaving for PTO, make sure that someone will be able to cover your tasks so that you don't feel overwhelmed when you return to work.

4. Work for a company that values you

A big component of burnout in the tech industry is the fact that a lot of employees feel undervalued and overlooked by their company.

Employees who share their company's values are more likely to feel a sense of loyalty or fellowship in the workplace. When working for a company that shares values that align with theirs, employees tend to feel more committed to their work and have a higher interest in the company's success.

When looking for companies that share your values, check out job site pages, like Wellfound, to find your dream job.

5. Tackle Zoom fatigue head-on

Zoom fatigue, also known as virtual fatigue, is the feeling of exhaustion that follows a video conference call. For most employees, this is due to the fact that work-related Zoom meetings frequently require a significant amount of preparation, both physical and mental, prior to the meeting. However, not every Zoom meeting will be critical for you to attend.

To avoid Zoom fatigue, you’ll first want to decide which meetings are necessary for you to attend and which are not. By avoiding these unnecessary meetings, you will have more time to focus on assignments and will have a less hectic schedule. You can also avoid Zoom fatigue by deciding when to turn off your webcam.

6. Unplug after work

While working remotely has become a valuable asset for many in the tech industry, a big struggle for remote employees is unplugging after work. This is due to the fact that, unlike in a traditional in-office work setting where you travel outside of the home for your job, when working from home your personal space and office space are the same. However, being able to disconnect from work reduces stress levels and encourages a healthier work-life balance.

7. Identify what your stressors are

Because the technology industry has one of the most rapidly changing work environments, employees may experience higher levels of stress. You can help to reduce the toll that stress takes on you by identifying which projects, people, or situations cause you stress. A great way to do this is by checking in with yourself periodically and noting what task you completed and emotion you're feeling. By using this method, you can also learn how to avoid those stressors and how to deal with stress more effectively when a trigger appears.

8. Reach out to your support system

While most people prefer to keep their work and personal lives separate, having a good support system both inside and outside of the office can lower workplace stress and anxiety.

When building your support network, think about who can lend a listening ear and be there for you during difficult times. This can include any close friends, family members, or coworkers. Reach out to your support system whenever you are under extreme stress in a way that is convenient for all parties, whether by email, phone call, or in-person meeting.

9. Incorporate some physical activity into your routine

Incorporating physical activity, such as yoga or at-home workouts, into your daily workday can help reduce stress and provide time away from screens. A great way to break up your schedule, exercise allows you to focus on your health and re-calibrate yourself before returning to work. Exercise has also been shown to increase the production of endorphins, which can make you feel better overall.

How employers can prevent burnout at work

While tech burnout can be detrimental to employees, there are things employers can do now to help prevent burnout in the future. To combat burnout among employees, employers can try incorporating some of the tips below into their startup or corporate company below.

1. Create established roles

Having clear roles and responsibilities for your employees can help to reduce burnout and improve workflow efficiency. Employees are less likely to overwork themselves or take on more work than they can handle when they are provided with strict workplace organization, such as set work hours, designated break times, and detailed assignment guidelines. However, a lack of clarity in the workplace can lead to confusion among coworkers and a decrease in employee productivity.

2. Offer adjustable deadlines

Giving employees adjustable deadlines can minimize employee burnout while increasing morale and productivity. By incorporating adjustable deadlines for work assignments, employees are not forced to overwork in order to complete tasks. Adjustable deadlines can also improve the quality of employees' work as they will be able to spend more time focusing on the details of their work assignments rather than simply completing them to meet a deadline.

3. Encourage positive work culture

According to a study, 52% of tech employees believe their work environment to be toxic.

This type of destructive work environment will only increase employee burnout and strain employer-employee relationships. Employers can foster a more positive work environment by offering extra support, encouraging open communication, and showing appreciation for their employees. This will help employees stay motivated and lower the likelihood of turnover.

4. Allow for flexible schedules

Allowing employees to have flexible schedules enables them to create the most efficient work routine for themselves and promotes a healthy work-life balance. This has the potential to boost employee morale and increase employee productivity.

Employee burnout can also be reduced by encouraging employees to take PTO or vacation time when needed. Offering employees the option of working in-office or working remotely is another way to reduce tech burnout because it allows them to choose which environment works best for them.

5. Offer better benefits

Increasing efforts to care for employees' mental health and wellness is a great way to reduce the likelihood of burnout in the tech industry. It not only improves employee retention and productivity, but it can also be beneficial for the company as a whole.

A recent study found that more than 60% of employees say well-being support programs and benefits will be a top priority for them when applying for their next job. Along with the standard health insurance plan, great ways to cater to employee wellbeing include providing food options, wellness stipends, and workshops to help manage stress and anxiety.

6. Give access to mental health resources

Offering mental health and wellness programs that assist employees in monitoring and reducing their stress levels is an excellent way to reduce burnout. Subscriptions to sleep and relaxation apps, as well as on-site meditation and mindfulness sessions, can have a significant impact on employee morale and productivity. Workplace break rooms are another good way to provide mental health support to employees because they provide a safe space for them to decompress and relax.

When to start looking for new employment

Knowing your worth includes knowing when to cut your losses and move on to the next job. More and more professionals are leaving jobs that no longer meet their needs in favor of better ones that promise more to their employees.

Because many employees are experiencing career shifts during this time, some have dubbed it the "Great Reshuffle" rather than the "Great Resignation," because people aren't simply quitting — they're finding new jobs. Working for a startup is a great option to consider when looking for a new job, as over 30% more startup employees said they were happy in their current roles compared to folks at larger companies.

Below, we've listed some telltale signs that your job is no longer meeting your needs and that it may be time to move on:

• You’re undervalued
• You’re underpaid
• You’re lacking the resources to do your job well
• You’re sensing the company is unstable
• You’re not learning or growing
• You’re no longer feeling this job is a good fit

Mitigating burnout in the long term

Tech burnout can lead to low workplace morale, high turnover, and, ultimately, reduced productivity. Although not responsible for burnout, employees often must deal with the consequences it brings.

However, if you feel it is time to move on from your current position, check out the thousands of high-paying remote jobs on Wellfound.