The Steps to Burnout Recovery for a Burned-out Tech Worker
It’s not in your head. And we have a plan.
You’re not imagining it. Working in tech right now is incredibly stressful. The pace is relentless, the hours are long, and the deadlines never stop. To top it off, the rise of AI and recent tech industry layoffs are making employees worry that the job they’re grinding away at today won’t even be there tomorrow. It’s no wonder that nearly 50% of tech workers report experiencing high or severe burnout, according to a 2026 survey of 100,000 tech workers.
Burnout may be real, but so is burnout recovery. Not Working in Tech is committed to helping tech workers connect with the resources they need to banish burnout. Here’s what you should know about burnout and how to recover from it.
What is burnout?
In the 1970s, American psychologist Herbert Freudenberger introduced the term “burnout” to describe the exhaustion and overwhelmed feelings of stress he witnessed in people with caregiving professions like doctors and nurses. Today, we know that burnout can affect anyone.
By 2019, burnout had become so widespread that it caught the attention of the World Health Organization. WHO included it in their International Classification of Diseases, not as a medical condition, but as an occupational phenomenon. According to WHO, burnout happens when “chronic workplace stress has not been successfully managed.”
How to tell if you’re experiencing burnout
It’s normal to feel tired after a long day or a tough week at work. But burnout is different. Workers with burnout feel exhausted. They have negative feelings about work. And the burnout is showing up where they and others can see it: their job performance.
So how can you tell if what you’re feeling is burnout? According to the Cleveland Clinic, the symptoms of burnout vary from person to person, but many people with burnout feel extreme fatigue, irritability, and apathy. They may be sleeping and eating more or sleeping and eating less. For some people, symptoms turn physical, manifesting as tension headaches or back pain and gastrointestinal issues.
Recovering from burnout
It can be unsettling to realize you’re suffering from burnout. For many tech workers, work is more than just their livelihood. It’s their whole identity. But burnout can be a wake-up call. Work can wait, but your mental and physical health cannot.
Here are burnout recovery steps you can take immediately.
Take breaks
Work has a way of filling every second. It’s important to be mindful about taking breaks. Move your body. Rest your mind. Take a walk or change out the laundry. Chat with a coworker. Just do something so you’re stepping away from work. It will be there when you return.
Prioritize non-work activities
Make these your non-negotiables: getting enough sleep, eating well, exercising daily, and spending time with family and friends. Picking up a hobby is another way to find perspective and remind yourself there’s more to life than the endless churn of work.
Set better boundaries
Your work wants you to be available 24/7. It’s up to you to set boundaries so work doesn’t get all your time — because it will take it if you let it. Say “no” or push back on unreasonable deadlines. Worried about the implications for your career trajectory? We get that too, and are ready to help draw clear boundaries through a customized plan for you.
Connect with healing resources
When it comes to burnout, you are not alone. Not Working in Tech has compiled a library of materials to help employees heal from burnout, including inspirational talks, mental health resources, books on burnout, and much more.
Focus on relaxing
Relax! How many times have we heard that as a command? Unfortunately, it’s easier said than done. In today’s relentless, fast-paced world, relaxing takes deliberate, concerted effort. So you’ll need to really try. The National Alliance on Mental Illness recommends practicing relaxation techniques, like deep breathing and meditation. Make time for hobbies and activities that you know will relax you. And of course, spend time in nature, which the American Psychological Association shares boosts your cognition, mental health and happiness.
Seek support
Sometimes we need outside help coping with the stress of work. A therapist can provide a listening ear and offer strategies for managing burnout. Narrow down your search quickly to your area, professionals who accept your insurance, and more using Psychology Today’s Find a Therapist tool. Remember to check your benefits as well; your employer may offer reimbursement, a wellness stipend, or other therapeutic resources.
How to manage burnout in the long-term
It would be amazing if every case of burnout could be solved with a mid-day walking habit and eight hours of sleep. But we know the tech industry can be unforgiving. It will drain us of everything we’ve got if we let it.
Yet here’s the thing about tech. Most tech workers have good — even great — benefits. And that includes paid time off. But you have to fucking take it. Nearly half of U.S. workers don’t take all their paid time off.
You can banish burnout by taking advantage of the paid time off you’ve earned — and walk away from work and regroup. Maybe that’s just taking a few days of PTO, or maybe it’s using short-term disability. Either way, taking leave gives you a chance to gain perspective and put physical and mental distance between you and work.
Burnout doesn’t have to be permanent, but it’s up to you to take the first step. At Not Working in Tech, we are here to help, with resources to help you overcome burnout and create a sustainable work-life balance.
