Burnout in Indian IT Jobs: Signs, Recovery, Prevention

shanti · 13 min read · 2026-01-26

You used to love coding. Now you stare at the screen for hours, unable to start. You used to be ambitious. Now you just want to survive until Friday.

You're not lazy. You're not weak. You might be burned out.

India has the highest burnout rate globally - 59% compared to 20% global average. In IT, it's even higher. This isn't a personal failing. It's an epidemic.

What Burnout Actually Is (And Isn't)

Burnout is NOT: - Just being tired (sleep fixes tiredness) - Laziness (lazy people don't care; burned out people care too much) - Weakness (often the most dedicated people burn out) - A phase that passes on its own

Burnout IS: - Chronic workplace stress that hasn't been managed - Physical, emotional, and mental exhaustion - A recognized occupational phenomenon (WHO, 2019) - Progressive - it gets worse without intervention

The 3 Dimensions of Burnout

1. Exhaustion - Tired even after sleeping - No energy for anything outside work - Getting sick more often - Physical symptoms (headaches, body pain)

2. Cynicism (Depersonalization) - Negative attitude toward work - Feeling detached from colleagues - "I don't care anymore" mindset - Irritability at small things

3. Reduced Efficacy - Feeling incompetent despite being skilled - Difficulty concentrating - Decreased productivity - Questioning your abilities

The IT Burnout Checklist

How many apply to you?

Physical: - [ ] Constantly tired despite sleeping - [ ] Frequent headaches or body pain - [ ] Getting sick more than usual - [ ] Changes in appetite or sleep

Emotional: - [ ] Dreading work every day - [ ] Feeling empty or numb - [ ] Increased irritability - [ ] Anxiety on Sunday evenings (or earlier)

Behavioral: - [ ] Procrastinating more than usual - [ ] Withdrawing from colleagues - [ ] Working longer but accomplishing less - [ ] Neglecting personal life/health

Cognitive: - [ ] Difficulty concentrating - [ ] Forgetfulness - [ ] Making more mistakes - [ ] Struggling with decisions

If you checked 5+: You're likely experiencing burnout. If you checked 8+: This is serious. Please seek support.

Why IT Workers Burn Out

Always-on culture Slack notifications at 11 PM. "Quick call" on weekends. The expectation to be available 24/7.

Unclear boundaries Work from home = work from everywhere, all the time.

Imposter syndrome Tech changes constantly. Feeling like you're always behind.

Deadline pressure Sprints, releases, client escalations. The urgency never stops.

Lack of control Requirements change. Priorities shift. You're responsible but not empowered.

Toxic comparison "He works till midnight. She shipped 3 features this sprint." Comparison culture is brutal.

Recovery: What Actually Works

1. Acknowledge It First

Stop telling yourself "It's just a phase" or "Others have it worse."

Burnout is real. Your suffering is valid. Acknowledging it is the first step to recovery.

2. Take Time Off (If Possible)

Not a long weekend. Real time off. A week minimum.

I know what you're thinking: - "I have deadlines" - You'll miss them anyway if you collapse - "Team depends on me" - They'll manage - "It'll pile up" - Better a pile than a breakdown

If you can't take time off, at least protect evenings and weekends ruthlessly.

3. Set Hard Boundaries

Examples: - No work emails after 8 PM - No Slack on weekends (turn off notifications) - Lunch away from desk - One weekday evening that's only yours

How to communicate: "I'll be offline after 8 PM. If urgent, call me." Most things aren't urgent enough for a call.

4. Reduce, Don't Just Manage

Stress management (meditation, exercise) helps. But if you're pouring water into a bucket with holes, you need to plug the holes.

Ask yourself: - What can I delegate? - What can I say no to? - What meetings can I skip? - What perfectionism can I let go of?

5. Talk to Someone

- A trusted friend or family member - A mentor who's been through it - A therapist or counselor - An anonymous support like Shanti

Burnout thrives in isolation. Connection helps.

Prevention: Building Sustainable Habits

Daily: - End work at a fixed time - Take actual breaks (not scrolling) - Move your body - Do one thing that's not work

Weekly: - One full day without work - Connect with friends/family - Review what drained you (to address next week)

Monthly: - Take a day off just because - Evaluate your workload - Celebrate small wins

Yearly: - Real vacation (not "working holiday") - Career check-in: Is this sustainable?

When to Consider Leaving

Sometimes the job is the problem. Consider leaving if:

- Burnout keeps returning despite your efforts - The culture rewards overwork explicitly - Your manager doesn't support boundaries - You've been unhappy for more than a year - Your health is deteriorating

Leaving isn't failure. It's self-preservation.

The job market is better than your burned-out brain tells you it is.

Burnout in Indian IT is an epidemic. But you don't have to be a statistic.

Recovery is possible. It takes time. It takes boundaries. It takes support.

You've given a lot to your career. It's okay to take some back for yourself.

If you're struggling right now - 2 AM with racing thoughts, Sunday evening with dread, or just feeling empty - Shanti is here.

No judgment. No advice you didn't ask for. Just someone who understands.