[Articles](/articles.html)>[Information Technology](/articles.html#comp-sci-articles) > How to overcome and prevent IT burnout # How to overcome and prevent IT burnout Written by[Michael Feder](/blog/authors/michael-feder.html) Reviewed by [Kathryn Uhles](/about/academic-leadership/dean-kathryn-uhles.html), MIS, MSP, Dean, College of Business and IT March 19, 2026 • 6 minutesWhile Information Technology can be an exciting field, it also encompasses its fair share of stress that can result in IT burnout. Working in IT with its long hours, high-pressure deadlines and sometimes monotonous tasks can take a toll on a worker’s well-being and may lead to career burnout. The term_ burnout_refers to a state of mind when people are tired of their line of work, with IT burnout being specifically about people working in information technology. ## What is IT burnout? IT burnout is real. Burnout has been classified as an “[occupational phenomenon](https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases)” in the World Health Organization’s International Classification of Diseases. Furthermore, a Harris Poll found in 2020, during the COVID-19 pandemic, that more than three-quarters of employed Americans reported experiencing work burnout. It’s easy to see how this can happen in the IT industry. With [cybersecurity](https://www.phoenix.edu/blog/the-complete-guide-to-careers-in-cybersecurity-and-information-systems.html), business operations and the responsibility for putting out digital fires daily, IT professionals may feel overworked and overwhelmed. To combat burnout, it’s important IT employees [recognize when it’s time to change jobs](https://www.phoenix.edu/blog/ways-to-seriously-know-its-time-to-change-jobs.html). But it may be even more imperative to understand how to prevent career burnout in the first place. ## Recognize symptoms of IT burnout Burnout often coincides with a lack of career development, a poor career fit or toxic work environments, where employees don’t feel motivated and challenged. It’s essential to know the signs of career burnout, as burnout can lead to various mental health issues such as depression and anxiety. Here are several warning signs someone might be experiencing career burnout: - Inability to concentrate on tasks at work - Anxiousness or restlessness - Tardiness and absenteeism - Low morale - Inability to meet career expectations - Loss of motivation for career advancement - Poor memory retention - Decreased productivity - Increased workplace stress - Exhaustion at and outside of work When experiencing any of these symptoms, it’s time to take a step back and consider how job burnout might lead to other mental health problems as well as job dissatisfaction. From there, it’s time to recover. ## Overcoming IT burnout While burnout is a common career challenge within the IT industry, it doesn't have to let it cast a pall over an entire career. Burnout can be overcome by taking the necessary steps to prevent and combat its symptoms. It’s important to note that career burnout cannot be cured overnight. In fact, it’s often a career-long journey to understand and prevent career burnout. Here are some tips to overcome career burnout: ### Take time off to regenerate Often, career burnout occurs due to stress and overwork. If someone is constantly stressed or unable to focus on their workload, it may help to take a couple of days off away from their responsibilities and workplace. Use time away from work to regain a sense of control, and spend some extra time on enjoyable activities outside of work. Whether it's off to camp for a week or a staycation, time away from work helps tackle career burnout and helps with reenergizing to come back stronger. ### Speak to a manager about feeling burned out Another option is speaking to a manager or human resources about career burnout. They may be able to help find ways to combat it and find a better career fit within the company. [Career advisement](https://www.phoenix.edu/blog/how-to-ask-for-career-advice.html)can be helpful to those dealing with career burnout. Consider presenting a career goal plan to a manager that outlines ways to overcome career burnout and how it can benefit the company in the long term. Alternatively, if a change of scenery might help, consider a role outside of technology. Technology skills can be applied in a number of industries that collect and monitor data, from healthcare to education to human resources. What’s more, if the IT burnout comes from being tired of the technology industry but helping others is attractive, consider management career paths in IT. Management career paths often allow employees to explore business interests and create a team culture that directly impacts a company’s success. ### Make time for hobbies In addition to redirecting career interests, it’s important to have hobbies that allow an escape from career burnout. For instance, someone who loves photography but works a 9-to-5 job in the technology industry, might consider capturing photographs on their lunch break or going out with friends on weekends. Perhaps set aside time to go to a local photography meetup during the week. Career burnout can transition into career rejuvenation by finding new ways to make time for personal life and outside interests. ## Preventing IT burnout In short, career burnout is a career-long risk that needs to be managed accordingly. Here are some tips to help prevent career burnout: ### Eat a balanced diet, get exercise and remember to sleep Career burnout can often be prevented by maintaining a healthy work-life balance. Maintaining this balance means having a sustainable diet, exercising regularly and making sure to get enough sleep at night. This looks like: - Seven to nine hours of sleep per night - Regular exercise such as visits to the gym or evening walks - Eating nutritious foods that provide energy  By incorporating a balance of these three factors into a daily routine, burnout can be prevented at any stage in a career. ### Periodically plan for time off Career burnout can occur when working excessive overtime or being exposed to high daily stress. That's why it’s helpful to schedule time off from work. For instance, take one or two weeks during the year to travel. During these trips, relax and spend some quality time with family and friends while enjoying fun activities that rejuvenate a perspective on both career and life in general. ## Ask for help when experiencing IT burnout Lastly, career, or specifically IT, burnout can be prevented if you ask for help when needed. Much career burnout stems from career stress that becomes too overwhelming to handle alone. This means it’s important to have a support system in place both at work and outside of work, so career burnout doesn’t affect career or personal life. Reach out to trusted friends and colleagues. Use career resources such as training courses, coaching sessions and assessments that can give a fresh perspective on career paths. Ultimately, burnout can occur regardless of career stage, type, path or industry. Redirect occupational interests and reach out for help when needed. The key to preventing career burnout is knowing what resources are available, how and when to use them. ## Career alternatives to reduce IT burnout If IT burnout continues to affect a career, it might be helpful to look into alternate career paths within the industry. For instance, consider going back to school. Various technology degrees can prepare you for new avenues of opportunity. University of Phoenix offers[online technology bachelor’s degrees](/online-information-technology-degrees.html)in computer science, data science, cybersecurity, information technology and security management. You may also want to consider an undergraduate certificate, such as: - [Certificate in Cloud Computing](https://www.phoenix.edu/online-information-technology-certificates/cloud-computing.html) - [Advanced Software Developer Certificate](https://www.phoenix.edu/online-information-technology-certificates/advanced-software-developer.html) - [Advanced Cybersecurity Certificate](https://www.phoenix.edu/online-information-technology-certificates/advanced-cybersecurity.html) A master’s degree is another option to expand your knowledge base and skill set. An [online cybersecurity masters](/online-information-technology-degrees/cybersecurity-masters-degree.html) can help provide the foundation to explore a career fighting cybercrime, while an [online information systems degree](/online-information-technology-degrees/information-systems-masters-degree.html) might help prepare you for a management role or directorship. --- Read more articles like this: [What Can I Do With a Comp Sci Degree Online Degrees October 09, 2024 • 6 minutes](/articles/it/what-can-i-do-with-a-comp-sci-degree)[What is a Database Architect? Online Degrees May 28, 2025 • 6 minutes](/articles/it/what-is-a-database-architect)[Computer Science vs. Computer Engineering Online Degrees June 26, 2024 • 5 minutes](/articles/it/computer-science-vs-computer-engineering) ### ABOUT THE AUTHOR A graduate of Johns Hopkins University and its Writing Seminars program and winner of the Stephen A. Dixon Literary Prize, Michael Feder brings an eye for detail and a passion for research to every article he writes. His academic and professional background includes experience in marketing, content development, script writing and SEO. Today, he works as a multimedia specialist at University of Phoenix where he covers a variety of topics ranging from healthcare to IT. ### ABOUT THE REVIEWER Currently Dean of the College of Business and Information Technology, Kathryn Uhles has served University of Phoenix in a variety of roles since 2006. Prior to joining University of Phoenix, Kathryn taught fifth grade to underprivileged youth in Phoenix. This article has been vetted by University of Phoenix's editorial advisory committee.  [Read more about our editorial process.](/blog/editorial-process.html)