The day begins with a regular weekday ritual. Boots PC, machine humming, screen flickering to life, fingers dancing across the keyboard. logs in. Stares in the abyss for like 2 seconds, snaps back to reality, creates "untitled-project", opens vscode.

And then, silence. Not the good kind. The kind that seeps into your neck, sharpens into a migraine, and leaves you staring at a glowing screen at 2 AM as though it holds the answers to all your problems.

Thoughts scatter, chasing themselves in circles... What now? What’s worth building? Something cool? Something useful? The pressure tightens, the silence grows.

Until, finally, a voice breaks free, this time it's your voice. "F*ck!". Burnout; The word tastes bitter, heavy. But it’s only the beginning.

I've been there, you've been there, we all have been there. According to the World Health Organization, burnout is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. Burnout is an everyday reality. However, due to the high demands for productivity and workload complexities, the tech industry might just be the most affected.

When the Code Stops Flowing

There are several factors responsible for burnout, ranging from internal to external pressures. The constant pressure to ship features, learn new frameworks, debug complex issues, and meet impossible deadlines creates a perfect storm. You want to be sure your mind is properly cleared of all the mental clutter before you start coding again.

The pain of getting something done after you've just suffered burnout is probably the most frustrating feeling you'll experience as a developer, right alongside debugging production issues at 3 AM and meeting deadlines at godspeed. Hence, you must properly handle burnout before you kick off with work. You wouldn't want to experience a second wave of burnout after just recovering from the first.

Let's get real about what went wrong. Maybe going through what happened isn't the best idea right now, so I'll assume you've already started addressing the emotional aspects and you're ready to get back on track. Dealing with any form of emotional distress can be overwhelming, and trying to code in that state usually results in nothing productive. It's best to be completely healed before picking up that laptop again.

Haven't solved your emotional problems yet? Take your time to heal, be true to yourself, and identify the root cause of your burnout. Give it time, you'll recover. Keep your head high.

Getting Back on Track

Different approaches work for different people. There are several ways to recover from burnout because there's no one-size-fits-all solution. The key is doing what works best for you after identifying your specific stressors.

Start with doing absolutely nothing. Take some time off and find a new hobby. You probably haven't played your favorite sport in weeks or months. Make time for things you genuinely enjoy. Watch that movie you've been putting off, catch up with friends, eat your favorite meal, go on that date you've been postponing. Practice mindfulness as well because it clears your mind and puts things in perspective. It makes your priorities simple and crystal clear.

When you're ready to return, remember not to overwork yourself. You're still recovering, so learn to say no when assigned multiple tasks. Focus on getting things done one at a time rather than juggling everything simultaneously.

Start slowly when you come back. Avoid jumping straight into 8-10 hour coding sessions like you used to. Ease yourself back into the rhythm to avoid overwhelming yourself with pressure.

Consider trying a different programming language or technology stack. Work with new databases and tools you haven't explored before. Change your coding environment entirely. Switch up your workspace, try coding in a different location, or if you're a Windows user, experiment with Mac or Linux. Use a different text editor or IDE. Learning new things helps reignite your passion for development and breaks you out of the monotonous routine that might have contributed to your burnout.

Preventing Future Burnout

Trash unimportant tasks and stay focused on what matters. Look at your task list and decide which items aren't critical to finish first. Rank each task by importance and impact. Eliminate work that requires significant effort but provides minimal value.

Always keep things fresh and maintain your passion for coding. Working with the same old technology stack every day gets boring fast. Even if your job responsibilities don't allow you to experiment with different technologies, find ways to explore on your own time. Try new libraries, take on freelance projects, contribute to open source projects, and venture beyond your comfort zone. It won't help instantly, but it pays off in the long run.

Avoid marathon coding sessions and take regular breaks throughout the day. Sitting in front of a computer for 8-10 hours without breaks doesn't make you more productive. Science has proven that productivity decreases sharply after 4 hours of focused work. Stretch every hour, take a walk, grab a snack, or chat with colleagues. Offer to help with code reviews or assist with unit tests.

Don't just code all the time. Spend quality time with family and friends. Read books, attend meetups or conferences, listen to industry podcasts, or write technical blog posts. Diversifying your activities keeps your mind engaged in different ways.

Exercise regularly and get enough sleep. Don't stay glued to your chair all day. After work, do some physical activity and eat healthy food. Your brain needs proper fuel for all the complex work it does.

Identify your specific stressors and actively work to avoid them. Whether it's unrealistic deadlines, toxic team dynamics, or perfectionism, knowing your triggers helps you develop coping strategies.

Always follow an iterative development process on large projects. Don't try to code an entire massive program at once because that's a quick path to frustration. Develop small parts, test them, and then move on to the next piece. This approach provides regular wins and keeps you motivated.

It's much harder to recover from burnout once you've been deep in it for weeks or months. Seek help immediately when you notice early warning signs. Choose a lifestyle and work approach that prevents burnout rather than trying to cure it later. Understanding that burnout reduces your productivity to almost zero and makes life miserable should motivate you to take prevention seriously. Burnout is like a tunnel that just keeps going, so it's better to avoid it before things get worse.

The Gap and Your Career

Coming from a recruiter who just reviewed your resume, explaining career gaps can be challenging, especially when those gaps resulted from burnout. How do you explain that you needed time away without raising red flags about your reliability?

If you've been away for weeks or months, you already have a gap in your career timeline. The longer the gap, the more difficult it becomes to explain, but you still need to start applying for jobs when you're ready.

When asked about the gap during interviews, you definitely don't want to launch into your burnout history with your potential employer. If you say "I got burnt out and stopped working," you'll spend the entire interview trying to convince them you won't quit halfway through a project.

No recruiter wants to hire someone who might leave unexpectedly, regardless of their technical skills. They'd rather hire someone new who will learn your previous work than risk another departure.

You need to tell your story strategically. This doesn't mean lying about your time away, but rather framing it in a way that demonstrates your value and commitment.

Explaining Resume Gaps like me xD

Start by avoiding discussion of the burnout entirely. Instead, talk about skills you developed and focused on during your time off. For example: "I took time away from work from this time to that time. In anticipation of my return to the workforce, I've done X, Y, and Z."

These don't have to be computer-related activities. If you can demonstrate that during your break you learned better project management skills, resolved personal matters that won't recur, or developed new capabilities, that shows growth and intentionality.

Employers will want assurance that your technical skills are still sharp. Take refresher courses if needed, practice on coding challenge platforms like HackerRank, and work on personal projects to demonstrate your continued engagement with technology.

When asked "Why should we consider employing you, despite these gaps?" this becomes your opportunity to sell yourself. Focus on your qualifications and previous project successes. If you completed courses or earned certifications during your time away, these signal active pursuit of professional development.

Discuss the soft skills you gained during your break and how they contribute to your readiness to work effectively. Be prepared for gap-related questions so you don't get caught off-guard during interviews.

By staying positive, honest, and proactive, you can navigate the challenging conversation about career breaks successfully.

Something for tomorrow

To prevent future work interruptions due to burnout, establish social circles and routines that support your mental health. It's crucial to have a life outside of work that includes physical activity and social interaction beyond solitary hobbies.

Find a therapist who works well with you, join a recreational sports team, find a running club, or engage in activities that ensure regular social and physical interactions outside of work. These connections provide perspective and support when work stress increases.

Remember that frequent burnout significantly reduces productivity, so seek help at the first signs of trouble. Create systems and structures that keep you mentally healthy and engaged.

Burnout is like a tunnel that just keeps going, so it's better to prevent it before the situation becomes unmanageable. Keep your head high and remember that taking care of your mental health isn't a luxury, it's essential for a sustainable career in tech.