Am I Burned Out? How To Identify and Address Burnout in IT

[Root] Access is an advice column for questions about IT issues, career moves, and workplace concerns.

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Dear [Root] Access,

I’ve been in IT for over a decade now, and I’m starting to wonder if I’ve hit a wall. I used to love solving problems, helping people, and staying on top of new technologies, but over the last few months, it feels like all of that has become a grind. I’m constantly exhausted, no matter how much sleep I get at night. Logging into work is overwhelming, with the constant river of tickets, emails, and back-to-back meetings. I go on autopilot, pushing through the day, but I feel everything I accomplish is never enough.

It’s even spilling over into my personal life. I’m irritable and physically drained all the time. I spout off at my family for no reason. During weekends, I only want to be left alone, play video games offline, and zone out.

I’ve heard a lot about burnout in tech. I think it might be what I’m dealing with, but I’m not sure. How can I tell if what I’m going through is real burnout and not just a rough patch? And if it is burnout, what can I do to get back on track?

—Fried or Glitching Out

Dear Fried or Glitching Out,

Nice work recognizing that you’re in an energy dip. Maybe it’s burnout, maybe it’s depression, but, certainly, something is misaligned in your work or life.

Related:I’m Torn. Should I Leave My Six-Figure Job So I Can Work Remotely?

Since 2019, the World Health Organization (WHO) has recognized burnout as an “occupational phenomenon.” It isn’t considered a “medical condition,” but that doesn’t make it any less real.

I see some overlap when comparing your experience to the WHO’s definition. WHO defines burnout as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed,” including these three dimensions:

How does your experience sound in comparison to the WHO’s definition? Let’s break it down according to each dimension.

Regardless of the official diagnosis (which, to be clear, is not my place to give), your symptoms are a sign that changing something about your work situation would improve your quality of life. 

Related:The Downside of DevOps: Stress and Burnout of Engineers

Knowing how to address this change will require some intentional self-reflection. Sit down with a notebook and pen, slow down your thoughts, and answer these questions:

Use your answers to these questions to help you decide your next steps. For example, if you feel uncomfortable with your career path, learn about other fields. If your work schedule drains you, experiment with shifting your hours within the range your organization allows. 

I’ve seen the impact of burnout, too. A colleague I work with noticed they were putting pressure on themself to give 110% – but when they relaxed their expectations, they gradually got their energy and motivation back. A similar adjustment might also help you.

Related:Did ADHD Traits Shape My Career as a Sysadmin?

It’s also possible you’re simply less motivated by your work than you used to be. Our relationship with work changes throughout our lives. If you have tied your identity with your profession, explore what it would feel like to decouple your sense of self from your work. Sometimes, a great job is just that – a job. You can be competent at it and invest the rest of your energy into areas of your life that mean more to you. 

Test out a small change and see what happens. Addressing burnout isn’t a one-day event. You’re taking the right first step by recognizing how you feel.

Learn More About Burnout in Tech:

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