My Burnout Story (and what I have learned)

Note from Yann: ?? Hey everyone, I’m Yann A?tBachir ! Each week, I share practical tips to help you level up your career in tech.

This week, it's a personal story. I pushed myself too hard and ended up with full-blown burnout.

It wasn't a sudden thing; the stress built up over time until my body just gave out.

I learned the hard way that burnout prevention is all about managing stress before it reaches a breaking point.

So, here's what helped me recover and build a more sustainable career.

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One thing I still remember was the fluorescent lights over my bed when I woke up in the A&E yard.

Few hours earlier, I had collapsed. It was in 2016, I was working in a tech start-up.

I worked long hours.

I didn't sleep enough. I didn't eat well.

Worst, I was successful and was smashing my goals.

I pushed myself too hard.

Yep, I actually worked myself to the point of needing hospitalisation.

Burnout in is no joke, and I'm proof.

It took me months to recover.

Let's talk about stress (-baby!). We all face it.

In tech, it's almost a badge of honor.

Long hours, pushing limits, thriving under pressure.

But often it gets to be too much.

I've been there.

Deadlines, endless to-do lists, always feeling "on." It landed me in the hospital.

Exhaustion, panic attacks, I hit rock bottom. Worst, I was ashamed.

But then I realized I wasn't alone: stress and burnout are way too common in our industry.

After that wake-up call (literally!) I knew I had to make a change.

I felt like I had failed, like I wasn't strong enough to handle the demands of the tech world.

It took time, therapy, and a lot of self-reflection, but I learned how to manage stress and build a more sustainable career.

And now, I'm sharing what I learned with you.

Stress vs. Burnout: What's the Difference?

Stress is a response to challenges.

It can push us to do better.

It is mostly positive.

But when stress is constant, it becomes burnout. Burnout is when your body and mind say, "Enough!"

Spotting Burnout

Burnout builds up slowly.

It starts with trouble focusing, feeling irritable, and sleep issues.

If you ignore these, they get worse.

You feel overwhelmed, negative, and unproductive.

Your Stress-Proofing Toolkit

You can prevent burnout.

Here's how:

1. Take the Control

Feeling powerless fuels burnout.

When you lack control, stress takes over.

So, grab the reins!

Ask for flexible hours. Maybe you need a few work-from-home days or a shifted schedule to avoid rush hour.

Pick projects that excite you. Don't just be a task-taker. Seek out challenges that align with your interests.

And set boundaries! Turn off those notifications after work hours. Don't answer emails at dinner. Your personal time is sacred.

2. Recharge Your Batteries

Just like your phone needs a recharge, so do you.

Schedule time for activities that help you unwind.

Identify those things and make them non-negotiable parts of your day. Before blocking time for meetings, block time for yourself.

Exercise is a fantastic stress reliever – a quick gym session, a run in the park, or even a brisk walk can do wonders.

Meditation and deep breathing exercises can help calm your mind and improve focus.

Spend quality time with loved ones: laughter and connection are powerful healers.

And don't forget about hobbies! Whether it's painting, gaming, or gardening, make time for the things you love.

3. Build Your Squad

Connect with your colleagues, mentors, and friends.

A strong support network is like having a team of cheerleaders in your corner.

Talk about your challenges, share your experiences, and lean on each other for support.

Celebrate your wins together and commiserate over setbacks.

Knowing you're not alone can make all the difference.

4. Set Realistic Goals

You're not a superhero (even though you might feel like one sometimes!).

It's okay to say "no" to that extra project or delegate tasks when you're feeling overwhelmed.

Don't try to be everything to everyone.

Focus on what truly matters and prioritize your well-being.

5. Ask for Help

If you're struggling, don't hesitate to talk to a therapist or counselor.

They can provide professional support and guidance as you navigate the challenges of a tech career.

Remember, asking for help is a sign of strength, not weakness.

It takes courage to acknowledge when you need support.

Start Now

Building a stress-proof career takes time and effort.

It is a preventive measure. No better time to start than now.

Start small.

Pick one change and build from there.

It's about progress, not perfection.

You deserve a career that challenges you without draining you.

What are your go-to stress-busting strategies?

Share your tips in the comments below! ?? Let's make the tech world a healthier and happier place.

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