Am I burned out? A tech professional’s guide to reclaiming your life
Working in tech in Seattle brings an intensity difficult for people outside the field to understand. Whether you’re “badging in” five days a week in South Lake Union, studying the latest org chart in Redmond, or elsewhere consistently staring at a screen while waiting for the sun, the pressure is unique. As someone who worked in tech marketing for a decade, I understand that to be successful, you must confidently innovate and negotiate the unwritten rules of your company.
The unique aspects of the field influence relationships, physical health, and a sense of purpose. It can be a rebellious act to prioritize your mental health and address needs not directly tied to productivity KPIs.
The unique ecosystem of tech industry burnout
The industry attracts and demands high performers who thrive in ambiguous situations and can be counted on to make it happen (whatever it is). Career opportunities brought many of us to Seattle, and it can be challenging to build friendships and relationships outside of your immediate team. It’s ironic how isolating it can be while working on the tools connecting people across the world.
Always on lifestyle
Looming layoffs and reorgs reinforce the necessity of being “always on” at work. Meetings, emails, texts, and chat notifications often know no boundaries. It’s not uncommon for the ping of a notification to set off a stress response, and our nervous system is conditioned to always be heightened. Two years out of the industry, and I still found myself bracing at 4:40pm on a Friday for the “can you hop on a quick call” message.
Constant goalpost shifting
Companies demand increased efficiency and doing more with less. There can be a lack of clarity on when a project will end and scope creep can expand demands on teams. Being in unsettled environments fosters imposter syndrome and anxiety. Without time to recover from a project, there’s a new project we’re being onboarded to the next fire.
The bind of golden handcuffs
We often make deals with ourselves to tough it out on toxic teams until relocation or our stocks are vested. There can be a helplessness and hopelessness in not feeling autonomy or even choice in our profession. It can also be just good enough to stay in situations which aren’t actually meeting our needs.
Tech burnout symptoms you shouldn't ignore
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Tasks take much longer than they used to, and focus can seem in short supply.
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Feeling detached from your work’s purpose or increasingly resentful of leadership changes.
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The “fight or flight” adrenaline spikes when you hear a notification.
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Pushing the limits of your bedtime to scroll or watch videos just to reclaim a sense of autonomy over your time.
Small steps to recover without dropping your career
As tempting as it can be to rage quit and start over at something new, that’s often not the best long term solution. There are small steps many find helpful in beginning to address burnout.
Implement firmer notification boundaries
Especially coming out of a launch, there can be an urge to maintain “always on” habits. Often there are opportunities to reset the pace of reactive communication outside traditional working hours. Your teammates and direct reports may even see this as an invitation to reset their pace as well.
Mentally separate your worth from your output at work
As our work environments continue to look to AI for increased efficiency, there can be a crushing pressure to quantify your value through productivity metrics. That may be how an organization measures the worth of your position, but it’s vital to remember you’re so much more than an output. You are a human with value, wants, and needs who has so much more to offer.’
Explore leave options
Maintaining access to choice and hope is critical to a mind experiencing burnout. This could include using the Family and Medical Leave Act (FMLA) or Washington State's Paid Family and Medical Leave (PFML) to prioritize your health. Knowing these options exist can be beneficial in knowing there are other options to explore at this time. It can also be motivation to save for a “gotta go” fund to prepare financially for change.
When to seek professional support
Navigating burnout or chronic exhaustion isn’t something you have to solve on your own. If it’s time to expand your coping strategies and develop a plan forward, specialized tech burnout counseling can be helpful. As a Seattle therapist who spent years within the tech industry, I work with clients across Washington State to explore their core values and map out sustainable next steps for relief.
Questions to explore in tech burnout therapy
Who are you beyond your job title, company, and metrics?
What are sustainable boundaries you can implement without destroying your career?
What unhelpful beliefs do you need to let go of?
How can you better regulate your nervous system during times of consistent stress?
What unmet expectations or career grief do you need to process?
If you’re seeking online therapy in Seattle or anywhere in Washington State that truly understands the realities of working in tech, let’s chat. You’re one step closer to the relief you need! Email Kelly@KellyHemphillCounseling.com to schedule a brief, no pressure consultation this week.
