Mental Health in Tech: What I've Learned

Let’s talk about something the tech industry often ignores: mental health. After years in this field, I’ve learned some hard lessons about taking care of my mind while building things with code.

The Hidden Cost of Always-On Culture

Tech glorifies the hustle. We celebrate all-nighters, side projects, and constant learning. But there’s a cost:

• Decision fatigue from endless technical choices
• Imposter syndrome from rapidly evolving technologies
• Burnout from unsustainable pace
• Isolation from remote work

“Almost everything will work again if you unplug it for a few minutes, including you.” — Anne Lamott

My Personal Journey

I didn’t recognize burnout until I was deep in it. The signs were there:

1. Cynicism about work I used to love
2. Exhaustion that sleep didn’t fix
3. Detachment from projects and colleagues
4. Reduced performance despite working more hours

It took hitting a wall to realize something had to change.

What Actually Helps

1. Boundaries That Stick

Not aspirational boundaries—real ones:

• No Slack after 6pm (notifications off, app closed)
• No laptop in bedroom (physical separation matters)
• One hobby that’s not screens (mine: cooking)

2. The Power of Movement

Exercise isn’t about fitness for me—it’s about mental clarity. Even a 20-minute walk changes everything:

My simple routine:
- Morning: 10-minute stretch
- Lunch: Walk outside (no phone)
- Evening: Yoga or light workout

3. Community Over Competition

Tech can feel competitive. Switching to a community mindset helped:

• Share what you learn (even basics)
• Celebrate others’ wins genuinely
• Ask for help without shame
• Mentor when you can

4. Professional Help

Therapy isn’t weakness—it’s maintenance. Just like we maintain code, our minds need regular care. Finding a therapist who understood tech culture was game-changing.

Red Flags to Watch

Pay attention if you notice:

Warning Sign	What It Might Mean
Dreading Mondays	Misalignment with work
Can’t disconnect	Boundary issues
Constant comparison	Imposter syndrome
Physical symptoms	Stress manifesting
Loss of interest	Early burnout

For Managers and Leaders

If you lead a team, you set the tone:

1. Model healthy behavior — Leave on time, take vacation, don’t email weekends
2. Check in meaningfully — “How are you, really?”
3. Create psychological safety — Make it okay to struggle
4. Offer flexibility — Trust people to manage their time

Resources That Helped Me

• Books: “Burnout” by Emily Nagoski, “Digital Minimalism” by Cal Newport
• Apps: Headspace for meditation, Forest for focus
• Communities: Dev Twitter’s mental health conversations, Indie Hackers’ vulnerability posts

The Ongoing Practice

Mental health isn’t a problem to solve once—it’s an ongoing practice. Some days are hard. Some weeks are harder. But having awareness and tools makes all the difference.

---

Struggling? You’re not alone. Feel free to reach out via my contact page. I’m no expert, but I’m happy to listen.