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Burnout for programmers is a common issue and not an illness. A project starts with excitement and motivation but soon it is discovered that meeting deadlines seemed practically impossible.
To balance this, programmers have to work overtime daily but new bugs start popping up in the code. Such glitches made them feel that they were bad at their job because poor management had overshadowed their hard work.
Why does burnout occur?
Programmers often struggle with burnout more than any other professionals. The reasons why it happens are several.
Physical – Sitting for hours in front of a computer daily is unhealthy. It makes one feel wearier. Lethargy can also divert you to bad behaviors like eating ice cream or drinking coffee instead of healthy meals and staying up late. Eventually, this caused bitterness.
Mental – Programming means writing codes, which is cognitively demanding. This stressful task causes mental fatigue, which can be tough.
Monotonous – Doing the same job again and again without break 24/7 year after year can become tiresome.
Extreme pressure – Working consistently under pressure for 13 to 16 hours to overcome tight deadlines can exhaust programmers. Marketing managers and project managers never say ‘NO’ to clients but always promise.
Repeated failures – Burnout can be due to repeated failures, even after you sacrifice a lot of hours and energy in creating complex projects. The consequence of negative prediction programs your brain efficiently to connect work with failure.
Decrease in passion level – You don’t feel excited because there is no variety because a software developer’s mind always yearns for new challenges and technologies.
How do you feel during burnout?
Burnout symptoms include –
- Fear of going to work daily
- At work, struggle with performance in any kind of project given
- Try to find excuses for not working
- Take long lunch or coffee breaks
- Come to work late and leave early
- Fear of losing a job
- Concern about not getting another job
- Feeling depressed and tired
- Lose passion for programming and decide not to do it ever again
- Decide to retire at an early age
The ultimate consequence of burnout is ‘Overbearing Stress’.
What is the solution? Obtaining a work-life balance is the best solution. Be more strategic in the way you work, to stay inspired and productive for years to come. Moreover, develop healthy habits which all other people employ, to eliminate burnout.
Basics of a healthy lifestyle for programmers
Diet changes
There is no need to make big changes in your eating habit but small ones can make a huge difference to your health.
- Drink water instead of soda or high-sugar juices.
- Add low-fat dairy products, fruits, whole grain food, and veggies to your diet.
- Put snacks on a plate rather than eating from a package because it stops overeating.
- Pack healthy snacks and lunch for work as you control what you eat.
- Never delay or skip meals and even scheduled snacks. The feeling of hunger, if ignored may make you overeat or opt for an unhealthy snack.
- Enjoy meals with the team and make eating a pleasure rather than a chore.
A healthy eating style will fortify you for years of programming challenges.
Stay active
Keeping active does not mean hitting the gym but making small changes in your lifestyle.
- Walk to work means getting off the train or bus a few stops earlier and enjoying the 15 to 30 minutes walk.
- Climb steps wherever possible rather than using an elevator.
- Instead of driving to the mall use a cycle to burn calories.
- Overloaded with work means no time but to try to walk around the office room while talking with clients or executives on the phone.
- Stand up and work whenever possible rather than sitting for hours.
- Stretching is also crucial, so stretch while sitting at the desk to enhance your flexibility and reduce back pain.
- Take regular breaks for a short time and walk around.
- To keep yourself motivated use technology like a pedometer or some walk app.
- Make sure you replace an old mattress. Otherwise, you can wake up with aches and pains that limit your activity.
Human bodies are designed to move and if it is not active then the body and mind start feeling stuck. Sleep well on the comfortable mattress to be active every time. Movements will help you feel better and motivated.
