Mental Health in Tech: Why We Need to Talk About It

The tech industry is built on problem-solving, innovation, and efficiency. We automate workflows, scale systems, and optimize everything we touch. But one thing we often fail to optimize? Ourselves.

For years, many of us have been grinding through late nights, constant context-switching, and an ever-growing backlog of things to learn. The pressure to keep up is relentless, and the expectation to push through without showing signs of struggle is ingrained in tech culture.

But here’s the truth: burnout is real. Stress, fatigue, and poor health habits don’t just disappear—they accumulate. And if we don’t address them, they eventually take a toll in ways we never expected.

The Hidden Cost of Ignoring Mental Health

I’ve been in this industry for over 20 years, and I’ve seen firsthand how stress eats away at people who never talk about it. Some leave tech entirely, some struggle in silence, and some don’t even realize how much it’s affecting them until they’re deep in burnout.

Many—especially men—bottle things up. The passive-aggressive types, the ones who think showing stress or emotions is a weakness, just keep pushing through. But the thing is, that pressure doesn’t go away. It comes out one way or another—whether in burnout, chronic health issues, relationship breakdowns, or a general feeling of exhaustion and disconnection.

Compounding Health Challenges as We Age

Sitting at a desk for years, stress-eating through deadlines, and neglecting movement might seem harmless in the short term, but over time, it catches up. The long hours, the anxiety of always being “on,” the constant flow of notifications—it all adds up.

Some common health issues that tech workers face as they get older:

• Chronic stress & anxiety → Left unchecked, this turns into real health problems.
• Weight gain & metabolic issues → Sedentary jobs and poor eating habits can lead to heart disease, diabetes, and more.
• Joint pain & mobility issues → Hours at a desk cause back pain, RSI, and stiffness.
• Mental fatigue & brain fog → Information overload makes it harder to focus.
• Sleep disturbances → Late-night screen time and stress wreck our sleep cycles.

Ignoring these things doesn’t make them go away. They build up, and suddenly, you’re wondering why you feel exhausted all the time.

Taking Control of Your Health

We spend so much time maintaining our systems, but how much time do we spend maintaining ourselves?

Here are some small but meaningful changes you can make:

✅ Take breaks – Try the Pomodoro Technique or schedule mindful pauses.

✅ Set boundaries – Work shouldn’t consume your personal time.

✅ Move your body – A short walk, stretching, or even standing up helps.

✅ Prioritize sleep – Cut screen time before bed and set a consistent sleep schedule.

✅ Manage stress – Meditation, breathing exercises, or even talking to someone can be game-changers.

✅ Stay hydrated & eat well – Small daily changes add up over time.

Why I’m Talking About This Now

For years, I put off prioritizing my own well-being. But now, after two decades in tech, I feel like I have insights to share—and if it helps even one person, it’s worth it.

That’s why, next month, I’m finally doing something I’ve been putting off for 15 years—going on a solo meditation retreat. It’s both exciting and a little nerve-wracking, but I know it’s exactly what I need.

If you’ve been bottling things up, consider this your sign to start talking, moving, or doing something about it. Tech will keep evolving, but we need to evolve, too—and that means prioritizing not just our careers, but our well-being.

What’s one thing you can do today to take care of yourself?

Let’s keep this conversation going. Have you struggled with burnout? What’s helped you manage your mental and physical health in tech? Drop a comment—I’d love to hear your thoughts.