Women make up only 26% of the workforce in technology-related fields, and according to McKinsey, they are more likely to experience burnout than men. This is because women in tech often have to work harder than men to prove themselves in what is still a male-dominated field. Women tend to also feel overwhelmed and stressed out by the ongoing demands of their jobs, which can lead to burnout. Women become so anxious that 1 in 3 considers quitting her job or "downshifting" to a less demanding career. Unmanaged stress is a real problem, as diversity of women in tech is essential. Also, habitual stress can make closing the gender gap in the tech industry harder. Being proponents of women empowerment and work-life balance, we'd like to share with you some tips on how you can avoid burnout.
Here are 7 ways to avoid burnout:
1. Set Realistic Expectations: It is important to set realistic expectations for oneself and one's job because if you don't, you might get too stressed out and burnout might happen. It is imperative to set realistic expectations for yourself and your job, because if you don’t, you may end up very stressed with a pile of tasks to do, which you had said “yes” to, probably in an attempt to be polite or proactive.
Here are a few key things to keep in mind when setting realistic expectations:
- Understand your limitations and know your strengths
- Don't try to do everything at once - spread out your goals and tasks
- Be patient - Rome wasn't built in a day!
- Don't compare yourself to others but to your own previous performance
- Set aside time for yourself every day to get recharged
2. Maintain A Healthy Lifestyle: One of the best ways to prevent burnout is to maintain a healthy lifestyle. This means eating healthy, exercising regularly, and getting enough sleep. When you take care of yourself, you're less likely to burnout.
3. Find A Supportive Network: Having a supportive network of friends or colleagues can be helpful when it comes to avoiding burnout. They can offer emotional support and understanding, especially when you are at the dip. If you find yourself in this situation, reach out and talk to them about what's going on.
4. Take Breaks: It is important to take breaks from work in order to prevent burnout. Use your break time to do something enjoyable, so you don't spend the whole time thinking about work. Here are some ideas:
- Take a walk
- Listen to music
- Read a book
- Spend time with friends or family
- Get a massage
5. Journal Your Emotions: We all have emotions, and it's important to check in with ourselves regularly to see how we're feeling. Journaling is one way to do this. It can be helpful to set aside time each day, or even each week, to sit down and write about your emotions. This can be a great way to release any pent-up emotions and avoid burnout. Additionally, journaling can help you to learn more about yourself and what makes you happy or upset. Over time, you may even start to see patterns emerge in your emotional state. If you're feeling overwhelmed or stressed, journaling can be a valuable tool for managing your emotions and taking care of yourself.
6. Be Aware Of The Signs: It is important to be aware of the signs burnout so that you can catch it early and seek help if necessary. Some of the signs of burnout include:
- Feeling overwhelmed or stressed out all the time
- Feeling like you're not good enough or that you're failing
- Losing interest in things that you used to enjoy
- Having trouble sleeping or eating
- Feeling irritable or anxious all the time
