For many people outside the IT world, a career where you just sit in front of a computer all day seems so easy. However, the more IT evolves, the more challenging and stressful it becomes. Throughout my own professional journey, from junior to senior and leading positions, I’ve been through different types of jobs and businesses with different paces and priorities. Through these experiences, I've gained valuable insights about stress management and its impact on your career. So let's talk about how to build a nice career in the IT world and avoid falling into the depths of stress, anxiety, and depression!
It actually doesn’t matter if you have just started your career or if you have been working in this field for 10 years, there is something you should analyze before getting a new or next job.
A lot of people may not realize it, but work is a huge part of our lives and most of our day. So, with that in mind, what kind of job would you get? Well, in terms of a career, I like to divide jobs into two parts:
Some people want to believe that they can find 2-in-1, but in reality, it is so difficult to find, and mostly it is available for high-level professionals. So if you’re just starting (or not yet) or you are a lost middle, separating these types can be very useful if you have big dreams!
To understand what you need right now, separate the job from the career path. Then determine your dream career goals, the "where you want to be in five years." Analyze how close you are to it now and determine the exact things you need to get there. Then look at those things and decide what kind of job can give you that.
The amount of stress you are going to have totally depends on your expectations for the position. There are situations where people take a job that they think will bring them nice opportunities, but the company itself actually has a different vector and different goals. And after some time, it turns out that such a person is actually not the right choice for the position. I myself was in such a situation where, being in a lead position, you think that you can bring so many ideas to make a company better, but it turned out the company didn’t need that at all. So, as a good specialist who fits perfectly into the position, you have to clearly understand the company's needs, its mission, and its goals. And, of course, it should also match your ideas and expectations! Because if you don't match with a company, you will rather do something you enjoy but the company doesn't need it, and you will probably end up getting fired, or you will do the job right but it won't bring you joy and growth, and you will end up in depression.
So, before you apply for a job, be clear about your plans and desired career path, and make sure it fits with the company and that they can offer you what you need. To understand that, try this:
So, this was about the pre-work mindset. Let’s now move to the point where you already have a job.
One of the biggest catalysts for stress is a job that is not done on time. The reasons for missed deadlines can vary so much, but the biggest one that you can actually control, no matter what your position is, is your focus.
It is hard to say who has more distractions - the office worker or the remote worker. I used to work in both environments, and I can say that there are enough distractions in both places, so it's better to see why you're distracted than try to get rid of them, especially if you can't. Here are the most impactful things, in my opinion:
Don't be afraid to politely decline additional responsibilities or projects that you can't handle without compromising your own workload or well-being. People usually take on more because they want to be noticed and advance their careers, but overload can play a bad game with you. Instead of focusing on your own tasks and doing them brilliantly by investing some time in research and applying more qualitative and thoughtful approaches, the quality of your work will only decrease, and your boss/manager/leader will be used to put more on your shoulders. By taking on too many tasks, you also risk losing the opportunity to grow, because the more tasks you have, the less time you have for education and exploration. Also remember that every task has a deadline, and every deadline is a stress, so the more tasks - the more stress.
To decline additional responsibilities without damaging your relationships with leaders or managers, try this:
Maintaining a healthy body and mind should certainly be a top priority! If you want to have a stress-free career, you need to dedicate a lot of time each day to activities that promote physical and mental well-being, such as regular exercise, a balanced diet, good sleep, and mindfulness practices like meditation or yoga. It's very hard to get started, especially if you've never done any of these things before, but it's so worth it once you get into the habit.
Pay special attention to your diet, you can even read up on nutrition and learn new recipes to speed up the process. But overall, variety of food is much more important than quantity. Also, try to learn to listen to your body and only eat food that makes you feel good.
A weakness of IT workers is, of course, the spine, so in terms of physical exercise, stretching is actually much more valuable than going to the gym and lifting weights because muscle flexibility does the most to keep the spine healthy and prevent pain from prolonged sitting. So, regular stretching or yoga can help you reduce neck, back, and lower back pain while sitting, keep your spine healthy, gain body flexibility, and manage stress.
It is so difficult to think about anything else when you have only a job in your life. Providing yourself with enough "distractions" and hobbies can be very helpful to reset your brain after work and be refreshed for new challenges. It is important to consider hobbies that do not involve your devices to give your mind and body a break from constant stimulation. And try to mix up the activities that will help you live an interesting, exciting, and stress-free life.
But hobbies aren't the only way to improve mental clarity. Set clear boundaries between work and personal life to prevent work from encroaching on your personal time and causing burnout. Avoid checking work emails or messages outside of work hours.
In general, disconnect from technology as much as possible, allow your brain to cool down between tasks, switch out of computer activities, get out as much as possible, and reduce the internet to prevent your attention span from dropping.
If you are a regular professional, such as a developer, QA, or manager, your routine can be very boring or, on the other hand, very fast-paced and stressful. So for both options, it is nice to add some excitement to your daily tasks. Here are some tips that may help:
The last big piece of advice is to shift your career mindset towards a game, because a career is something that you can start over at any time or even try a different one!
And like in any game, career levels can be easy, medium, or super hard. But unlike in the game, where if you lose, you have to do the same thing over and over again, in life you can learn from your mistakes, change your approach immediately, and try something new. And some life lessons can be so useful that they allow you to skip a few steps and get even closer to your goal. The coolest entrepreneurs say that you cannot beat someone who is playing and having fun. So be that person, because overall, you won't be able to build a nice career unless you're happy and enjoy what you do.