How To Stop Getting Overwhelmed By Your Tech Job
Health & Wellness • Software Development Career Advice
Dive into the heart of what makes our programming world so overwhelming and, more importantly, how you can navigate it with ease.
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How to Stop Feeling Overwhelmed at Your Tech Job: 5 Key Signs and Solutions
In today’s fast-paced tech world, feeling overwhelmed has almost become the norm. But it doesn’t have to be that way. If you’re feeling like the workload never ends, the pressure to learn is relentless, and you’re constantly stressed – you’re not alone. I’m here to help you recognize the signs that your tech job might be taking too much out of you, and to offer practical strategies to regain control.
Why Is Tech So Overwhelming?
1. The Relentless Pace of Progress
Tech jobs—whether you’re a developer, product manager, or part of a Scrum team—move fast. With the constant sprints or Kanban tickets flowing in, there’s no real pause. The demand for continuous delivery can make it feel like there’s never time to catch your breath.
2. The Pressure to Continuously Learn
In the tech industry, there’s this unspoken rule that you always need to be learning. Whether it’s a new framework, language, or technique, the feeling that you’re going to be left behind if you slow down can cause stress to pile up. And with social media showing off everyone’s latest skills and achievements, it’s easy to feel like you’re never doing enough.
3. Glorification of Hustle Culture
Hustle culture tells us that the only way to succeed is to work 80-hour weeks, sacrifice your personal life, and always push harder. But this constant grind is unsustainable. While it might work for a short while, it eventually leads to burnout and overwhelm.
5 Signs You’re Overwhelmed at Work
1. Constant Fatigue and Low Energy
When you’re overwhelmed, everything feels exhausting. Even the smallest tasks at work or at home drain your energy. If you feel like you’re dragging yourself through the day, this is a key sign that your body and mind are overwhelmed.
2. Brain Fog and Difficulty Making Decisions
When your brain is overloaded, even simple decisions—like which task to start with—feel daunting. If you’re struggling with focus, or you’re confused about things that used to be simple, you’re likely dealing with overwhelm.
3. Feeling Inadequate Despite Achievements
You might be doing great work, and your colleagues may even recognize your efforts, but if you still feel like you’re not enough or you’re not doing enough, this could be a sign of being overwhelmed. It’s easy to be self-critical when you’re drowning in responsibilities.
4. Frustration When Asked for Help
Do you get irritated when someone asks for help at work or home? This can happen because you’re already at capacity and feel like you can’t take on any more. If simple requests for help make you feel angry or stressed, you might be overwhelmed.
5. Saying “I’m Too Busy” for Social Activities
If you’re constantly turning down invites from friends or family with the excuse that you’re “too busy,” this is a major red flag. While work is important, so is your social life! If you’re too busy for the people closest to you, it’s time to reevaluate.
5 Ways to Reduce Overwhelm at Work
1. Prioritize and Simplify Your Tasks
Take stock of all your responsibilities, both at work and home, and prioritize what truly matters. Sometimes, we feel overwhelmed because we treat every task like it’s urgent, when in reality, only a few truly are. A good resource for this is The 7 Habits of Highly Effective People by Stephen Covey, which offers frameworks for prioritizing tasks.
2. Learn to Say “No”
This can be tough, especially if you’re used to being a people pleaser. But learning to say no when you’re already stretched too thin is crucial for reducing overwhelm. Remember, companies will continue giving you work as long as you accept it, but it’s your responsibility to set boundaries.
3. Practice Mindfulness or Prayer
With today’s constant digital distractions, it’s easy to feel like there’s no time to simply be. Taking even just a few minutes a day to practice mindfulness or prayer can help reset your mind. It gives your brain a break from constant stimulation and helps you process the stresses in your life.
4. Focus on Sleep and Exercise
Physical health plays a huge role in mental health. When you’re not sleeping well or not getting any exercise, it’s much harder to deal with stress. Even light exercise, like walking or stretching, can make a significant difference in how you handle overwhelm.
5. Take a Social Media Fast
Social media can make it seem like everyone else is achieving more, learning faster, and doing better. Taking a break from social media can free you from comparison and help you focus on your own goals and well-being. Try uninstalling social media apps from your phone for a week or even a month to give yourself a mental break.
Conclusion
Feeling overwhelmed in a tech job is common, but it’s not something you have to live with forever. By recognizing the signs of overwhelm and taking action—whether it’s setting boundaries, practicing mindfulness, or simplifying your tasks—you can regain control of your career and your life.
About the THRIVING TECHNOLOGIST show
On YouTube and all major podcast networks, Jayme shares teamwork and leadership strategies, guidelines for healthy company culture, and stories about real projects so you can have a sustainable career in the software industry.
Jayme Edwards
A family man and veteran of nearly 40 software projects, Jayme experienced many wins and losses over his career as an architect and consultant.
Now he's coaching software developers, managers, and business owners to overcome challenges in the IT industry - so they keep growing.