Balancing Passion and Well-Being: Strategies to Prevent Burnout in the Tech Industry

In the fast-paced world of technology, staying ahead of the curve is both a challenge and a necessity. As tech professionals, we thrive on innovation, constantly seeking out the latest advancements and trends that shape our industry. However, this relentless pursuit can often lead to burnout, a common issue in high-pressure environments.

In this blog, we aim to explore effective strategies for maintaining a healthy work-life balance, preventing burnout, and fostering a sustainable career in tech. Whether you're a seasoned professional or just starting your journey, our goal is to equip you with the tools and knowledge to thrive in your career while taking care of yourself. Dutch M365 MVP Agnes Molnar will share some practical tips, share personal experiences, and provide insights from experts to help you navigate the demands of the tech world without compromising your well-being.

Join us as we embark on this journey to create a healthier, more balanced approach to life in tech. Let's innovate, inspire, and support each other in achieving our best selves, both professionally and personally. 

MVP Agnes Molnar

Can you share some effective strategies for preventing burnout, especially in high-pressure tech environments?

The first important thing is awareness: knowing that the environment we live in is high pressure, and even if we enjoy it (most of us thrive under high pressure!), this might also have risks. We all know friends or colleagues (or ourselves!) who have fallen asleep at their desks or in the middle of a meeting, or worse, passed out due to extreme exhaustion. And we all think, "Yes, but..." - and we validate why this could not happen to us. I have bad news: yes, it can happen to me, to you, to any of us. When we stop and realize this, we are already a step closer to preventing it.

Then we need to know how to break this cycle. The key is not only to work less. There are people who work a lot and never burn out. There are others who work only a few hours and suffer from burnout frequently. Even stay-at-home parents can burn out easily due to family demands. The key is to know how you can recharge your batteries. Saundra Dalton-Smith, the author of Sacred Rest, has developed the concept of the seven types of rest (plus one) our body and mind need to combat chronic rest deficits: physical, mental, sensory, emotional, social, creative, spiritual, and cellular/systemic. If we can maintain a good balance there, if we prioritize rest in our lives, then we are mostly safe. And we need to make it part of our daily routine: a one-time retreat or temporary rest period is not enough; we need to seriously prioritize it every day.

And the good news is, we will not only have long-term benefits, but we'll also feel more productive and energized in the present, which can provide immediate relief.

What advice would you give to someone who is currently experiencing burnout but feels unable to take a break due to work demands?

First of all, don't panic. Recognizing the signs of burnout means you already have the self-awareness needed to start healing. Along with this, you need honesty (to admit you need to change something) and acceptance (to not judge yourself or others for where you are). Consider this state as a stepping stone, and the healing process as something you do for your future self. We tend to neglect our own needs, but when it's about someone else, it might feel different psychologically. We often say, "I have to do this for my children... for my partner... for my boss..." Saying that you need something for yourself might sound selfish, even if we know that a better version of ourselves means better relationships with those around us. But with a small twist, if you recognize what the future version of yourself (the Future You) needs from you today, that might be more motivating.

Recognizing the need for change makes it easier to improve your life, even without a traditional "break." Redefine breaks to include activities that recharge you, like a 20-minute walk, enjoying nature, or spending time with friends. A 3-week vacation isn't a real break if you're still stressed about work or personal issues. Instead, focus on small, daily activities that help you disconnect and recharge. Whatever you do, do it fully. Be mindful, be present. Turn off your phone, or even better, leave it on your desk. Disconnect from work and connect to the present moment.

Talk with your friends. You will be surprised how much help you will get if you are brave enough to be vulnerable. Sometimes life can feel like a series of disasters, like dominoes, where everything seems to fail. Within just a few years, I was overworked, moved to a new country with my family of three children, started a new life in a new culture, started a new business, overworked again, and got divorced. Many times, I felt alone and weak. I felt I was not enough. And these were the times when I received the most help and support from people around me. From friends (and MVPs!), as well as from some unexpected ones. I lost friends, and I got new ones with much deeper connections. The secret? I did not try to hide behind the mask of "I'm strong, I can do this!" with a smile of fake confidence I knew so well from earlier.

It was not easy to break this pattern, but slowly I learned how to share when I had a bad day, when I was exhausted, when I was hurt, when I just wanted to give up everything. And I found wonderful people who, in return, were also brave enough to share their challenges with their children, with their ill parents, with their job, and much more. And of course, we also started to celebrate our small and big wins together.

Simon Sinek says that when somebody is struggling, even 8 minutes of support from a friend helps them get back on track. I believe that the question "Do you have 8 minutes?" is one that we all need to learn to embrace. Look around and ask yourself who you could message or call to ask for eight minutes of their time. Colleagues? Friends? Neighbors? MVPs? I'm sure there are many in this MVP/RD community who would be ready and more than happy to help you, probably for much more than just eight minutes.

The key is to take care of yourself. Be gentle with yourself. And don't judge yourself. There will be better days and worse days. Healing from burnout is not a linear process; it's totally OK to feel you have setbacks or if a day is harder than the day before. Do it for the Future You. And if you need, ask for help. Eight minutes or more. From a friend, a colleague, a neighbor, or as needed, from a coach or therapist. We can be stronger together.

How can tech professionals maintain a healthy work-life balance in an industry that often demands long hours and constant connectivity?

One of the biggest problems I see is that we like our job too much. Being passionate is great, but we often let other parts of our lives slip. We work too much, neglect family and friends, don't exercise, and eat unhealthy fast food. A healthy work-life balance means enjoying work, spending time with loved ones, and taking care of ourselves. Long work hours might be needed but can be balanced with breaks. Rest, relax, recharge, and reconsider constant connectivity. What if you switched to airplane mode for a few hours or had no-meeting days?

We have a lot to do and feel we "should" do a lot. Be mindful of how often you use the word "should" and question its necessity. "Should" implies an expectation from others or yourself, but do you really have to? Managing our energy is as important as managing our time. Rest, relax, recharge, and manage expectations to maintain balance. You don't have to do everything that someone says you "should."

What are some early warning signs of burnout that tech professionals should be aware of?

Feeling exhausted, sleeping much longer or having trouble falling asleep, feeling tired physically, mentally, or emotionally, having low energy, losing interest in people or activities you once loved, feeling paralyzed at your desk, procrastinating, binge eating or drinking, not eating, constantly craving food or drink, developing new addictions, and drifting into deeper depression are serious warning signs of burnout.

It's also important to note that many of us might have highly functioning burnouts. We still manage to get our job done and take care of everyday chores, but we do this mostly on autopilot, feeling always tired and disconnected from our lives. If you feel you still operate but have no idea what you like or want anymore, or even worse, who you are, then everything above applies. Feel free to check out this page for more information.

In conclusion, recognizing and addressing burnout is crucial for maintaining a healthy work-life balance. By being aware of the signs, redefining what breaks mean, and seeking support from friends and loved ones, we can take proactive steps to recharge and reconnect with our lives. It's essential to manage our energy and expectations, prioritize self-care, and embrace vulnerability to foster deeper connections and mutual support. Remember, taking care of yourself is not selfish; it's necessary for your well-being and for building better relationships with those around you. Let's commit to making small, meaningful changes today for a healthier and more balanced future.

MVP Agnes Molnar