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  • Writer's pictureMariana Carvalho

How To Overcome Burnout As a Woman in Technology

Burnout is a common issue, especially for women in a male-dominated field like technology

I have recently shared that I am recovering from burnout. It hasn't been an easy process. First, to admit to myself that I was burnt out. Secondly, I am taking the steps to change so many of my habits to make my recovery happen.

Burnout is a common issue, especially for women in a male-dominated field like technology. And it can be difficult to manage.

According to Future Forum’s survey with more than 10,000 workers from six different countries, “women are 32% more likely to experience burnout than men, and employees under the age of 30 are 29% more likely to experience burnout than their older counterparts”.

Burnout should be treated as a serious health condition. I advise you to pay attention to the signals and take of yourself as early as possible.

Here are a few tips that might help you out:


Make sure to set boundaries with your work and leisure activities. Make sure you take regular breaks and don’t overextend yourself. This leads me to the next tip.

Take Regular breaks

Take regular breaks. Whether you take a break during the day to get outside or a longer break to go on vacation, make sure you’re taking care of yourself.

Having a pet to take care of helped me take regular daily breaks. It made me realize how important it is to go away from the screen for a few minutes. It is important to decompress when you need clarity to do better work.

I talked about this equation by Brad Stulberg in this article.



Prioritize self-care. Make sure to schedule time for yourself to relax and do activities that bring you joy.

It took me some time to realize that I had to pause. Breathe. And repeat. Focus on your exercise routine. Take care of your sleep. Self-care is not spending thousands of dollars on a skincare routine.

It is investing in healthy relationships. Taking care of your body. Take care of things you eat, think, and do.


Find a supportive community. Connect with other women in the tech industry and share your experiences. This can provide emotional support and help you feel less alone.

Some of my favorite communities for women in tech are below:

Seek Professional Help

Seeking a professional helped me in the past in so many ways. If I knew how good it was to share my feelings and emotions with a health professional, I would have started therapy earlier.

If you’re feeling overwhelmed or like you can’t cope on your own, make sure to reach out to a mental health professional. I shared my experience with therapy in this article.

I hope these tips help you manage your burnout and feel more empowered in the tech industry.

Mariana Carvalho is a writer and career mentor, Latino 30 Under 30 2022 by El Mundo Boston magazine, Mentor of the Year 2023 by WomenTech Network, with over 12 years of professional experience, the last 7 in corporate America. Connect: Mentoring | Medium | LinkedIn | Instagram | Threads | Website

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