How to deal with burnout?

Question

Career in IT

Good afternoon.
2+ years worked as a coder (the last year he mastered the front-end stack on a real project).
I had to do more work for less money - they squeezed out deadlines and salaries, did not listen to opinions, 10+ projects based on ancient technologies are supported (3-5 permanent ones), there is no organization of work, there is no specific team, it is very difficult to develop professionally, as a feature /bugfix needed yesterday, and in the company I am the only one in this position and none of the employees in my specialization can’t be like me (I’m not boasting, I’m far from being a super duper ninja - just alas, one was in the company in my specialization) - as a result, burnout , nervous breakdowns, dislike for work, insomnia, in relation to the time spent in the company - received a very small increase in skills.
As a result, he could not stand it and quit his job. After a few days, sleep became better, then the nerves began to return to normal (by the way, very slowly, but the benefit is noticeable). I even went through a couple of interviews for the front-end, one company liked it - I made a mini project on the technologies that they need - I'm waiting for a feedback. By the way, I enjoyed the fact that I finished the mini-project, although I still look askance at the front-end as a job (previous negative experience).
I also look in the direction of design - the topic of usability and interface design is interesting, but I'm new there.
Before this question, I asked a similar question but more detailed in terms of describing the situation.
In which he asked - to go to work on the front further or lose weight for several months and tighten up the design, and go on a new path (the moderator deleted the question). Fortunately, the answers were and hit the mailbox.
Thanks to the user nikitanaz who prompted the right thoughts about the fact that the problem is deeper.
And it would be right to build the question not about how I can continue to be in this cruel world, but how to work with burnout. I think having solved this issue, there will be no difficulties with choosing a further direction in terms of choosing a profession.
Well, actually, burnout happened, how to work with burnout now?
How to recover so that the profession in which it happened does not cause negativity?
(I really love the web, especially after my introduction to the modern front-end stack).
How is it possible to identify in advance such a company with the same attitude and organization, so as not to fall into the same rake?
PS: Perhaps I am completely to blame for what happened and the reason must be sought in myself, and my negative opinion about the past place of work is just a consequence of the burnout that happened through my fault?
But based on the descriptions in the first paragraph, I don’t think that the fault is entirely on me (former employees also spoke not the best word about the company and management).
IMHO, my cant is that I didn’t offer another model of work in time or didn’t leave for a company where employees are valued more and treated more humanely.

Answer 1

but you don't have to bring it up. Treat your work the way it treats you. cut the fool do you really need most of all among the employees?
Do deadlines and constantly changing requirements get on your nerves? have the courage to declare that you will not make commitments that are not agreed with you. demand a clearly formulated task and be able to defend your assessment.
I want to say that in normal teams there are no such problems, or rather, there are people whose duties are written just to save proggers from all sorts of hassle, so that they do what they love with pleasure.
ps and remember. best the enemy of the good!

Answer 2

Do not work weekends and evenings.
Don't work for a company you don't feel comfortable working for.
Do not work in emergency mode more than 20% of the time.
Rest once a year.
Develop skills at least 5 hours a week. To increase skills, or personal efficiency.
IMPORTANT - clean up the tasks. There should be one single center, a task book. Trello, Tuduist, papers, whatever.
If 5 people can always come up to you, pull you, and reformulate the task, distract, change priorities, then you will always be stressed and burned out.

Answer 3

How can I understand you! Also 2+ years old and I also feel squeezed out like a lemon. Work for pennies, there is no end to changing requirements. They want a lot, they give little in return, there is not even a banal emotional response (I am a rather ideological person and sincere gratitude is very important to me). Not a "thank you", nothing... Do it for yourself and for that guy. In the end, I had to go to the hospital. Examined from and to. They said all my "diseases" are from nervous exhaustion, my body is healthy. I was recently on sick leave, they didn’t even give me a normal rest. I still had to work. On weekends, I often work. In short, you understand what it's like :) And at the same time work on an outdated ***, there is little growth in 2+ years.
I'm going to submit my resignation this week.
The blame is on you only in the sense that you didn't love yourself enough :) You didn't defend your "boundaries", as psychologists like to say.
Not always possible ahead of time. But you must be internally tuned in to what kind of work you want, and what you will not tolerate for sure (what comes around to your health?). And defend it in communication with the employer. I started refusing to work on the weekends, I stopped rushing to do everything because the bosses wanted to. I stopped agreeing with all the tasks in a row, and if I see something as too costly or inappropriate, I say so with a drive of arguments. And in any estimate of time for work, I now brazenly add time for rest / recovery (simply because I’m used to driving myself and I want to slow down a little, which means I need more time). Nothing, nobody died. Ride on the one who is lucky :) Do not get sick!
PS:

Well, actually, burnout happened, how to work with burnout now?

Get a referral to a neurologist. If you believe in "psychologists", you can look like a consultation. It's not just about the complexity of the job, it's also about taking on the entire load that's being thrown on you (being good? Guilt when you're rejected?). Doubly.

Answer 4

Try tanning ! In the sense - on vacation, for example.

Answer 5

And why check, they worked for a couple of days and you can see everything right away, they didn’t like it, they quit

Answer 6

Unfortunately, you have described a typical situation in the galleys. If you continue to work in such companies, then nothing will change, they will also require you to hand over projects yesterday. Studios work according to this principle, they recruit 10+ projects, and then they try to deliver on time, for the owners it’s money, for you it’s a burnout.
Try to find a product company, as a rule, the skill requirements are higher there, but the work is moving more systematically, without jumps between projects. And you get better quality.

Answer 7

How is it possible to identify in advance such a company with the same attitude and organization, so as not to fall into the same rake?

Choosing the right place to work or how not to die of a heart attack while working as a programmer - I tried to write a manual for such poor fellows as you, me and others. Read it through and through. There my experience for many years.

How to recover so that the profession in which it happened does not cause negativity?

There is only one way out - to look for a good job, indicated in the article above. There are simply no other options. There were two or three precedents in my life when work (in combination with all factors) simply killed me. The last time it happened was in 2016. I quit my job without a penny, with a loan in my hands. He got a job as a courier in his car to earn extra money, for a penny. And then I realized one important thing - working in IT is damn hard . I, earning for bread and gasoline, literally rested behind the wheel, delivering goods. Of course, now I am sitting in a very good place, where I am in demand as a specialist, without any negatives. But the essence remains - if you don’t like the work, it needs to be changed. Especially work in IT, which in itself is quite difficult (unlike the opinion of the inhabitants).

Answer 8

When I lived in a small town, that there was nowhere to go, I worked in one company (1C), where everything was through the ass, and all the jambs were plugged by us and our time. As a result, he worked out to the point that he received a nervous breakdown and partial loss of vision. (Further than half a meter everything blurred, the doctors said that the eyes were fine, the problem was in the head). As a result, he quit, gathered his wife and cats, and moved to Nizhny. Now the work is more difficult, but well done. And norms.

Answer 9

Not only as a developer, but also as a practicing psychologist, I can say that it is necessary to normalize the regime of work and rest: work no more than eight hours a day and be sure to have physical activity twice a week for at least an hour. These symptoms may also be associated with burnout, in which case it is important to rethink your goals and prioritization.

Answer 10

Do you have any idea how you will cope with all this at the age of 35-45, withstand competition, show high performance in a rapidly changing world? How will you combine these burnouts and time pressure with a normal family life?