Overview

Mental health challenges are common in the programming field. Long hours, social isolation, sedentary lifestyles, and perfectionist tendencies can all contribute to increased stress and often burnout. Depression, anxiety, and burnout are particularly prevalent while other conditions such as Bipolar Disorder do affect the population.

Programmers can often face unrealistic expectations, code crunches, pressure in staying up to date with technologies, and the stress of tight deadlines. Remote work or isolation in-office can harm an individual's sense of social belonging which is often a trigger for mental health issues.

What else contributes to the mental health puzzle?

Diet plays a crucial role in managing mental health in general, doubly so with high stress jobs like in programming. A balanced diet rich in healthy fats from sources like fish and nuts, complex carbohydrates, proteins, and micronutrients can improve both cognitive function and mood stability which is pivotal in managing the symptoms of conditions like depression and bipolar. Stay away from excess caffeine consumption to protect sleep habits and avoid pouring gasoline on the fire of anxiety.

Exercise has been shown to improve symptoms of various mental health conditions, especially depression and anxiety. It helps boost endorphin levels and regulates mood. Even 20 minutes of low intensity exercise can have a measured effect on these. It should be incorporated in one's pursuit of more balanced mental health whether it be for a burnt out Dev or for more serious cases. The threshold to start an exercise routine may seem daunting when in the grips of mental health issues but it is well worth the reward.

Alcohol is another negative mental health catalyst. Though it is tempting to use alcohol to soothe oneself from the stress of programming professions, the withdrawals, potential for alcoholism, and disruption of sleep all can be detrimental to the mind of the programmer. To maintain oneself in the cognitive demands of the job and promote a degree of personal happiness, limit alcohol intake.

It is also of great importance that one adheres to the medication management of one's mental health provider if applicable. More serious mental health conditions are not often talked about in the community, but for those affected by conditions such as those on the schizophrenia spectrum or by bipolar disorder, it is crucial to take medications as prescribed and to maintain treatment as these disorders can cause episodes that can have a significant impact on employment.

So when do you get help?

Recognizing when mental health issues require professional intervention is essential in maintaining your career as a Dev. Signs that it may be time to seek help include persistent sadness or hopelessness, difficulty concentrating, extreme fatigue, feelings of worthlessness, and social withdrawal. Other symptoms may be recognizable to those around you such as symptoms of mania, delusions, or abuse of substances that affects interpersonal relationships.

If work-related stress or symptoms of anxiety or depression are affecting your ability to perform daily tasks, it’s important to reach out to a mental health professional. Your insurance company can often provide resources under their blanket of coverage that are in your area. Aside from medication, there is also therapy and support groups that can provide relief and practical coping strategies. Check your area and online for these resources.

Dealing with your employer in a mental health crisis

When discussing mental health with an employer, it's important to know your rights and approach the conversation thoughtfully. Many companies have policies that protect workers from discrimination due to mental health conditions. Be honest but concise about your needs, whether that’s flexible work hours, a quieter work environment, or reduced workload. Framing the conversation in terms of how accommodations will help you perform better at work can make it easier for employers to understand. If you're uncomfortable talking directly with your manager, consider discussing the issue with HR or a mental health professional to get advice on how to approach the situation. Discrimination on the basis of mental health is against the law.

Conclusion

Mental health issues are more common than not in the field. Manage your mental health with proper diet, limit alcohol, and adhere to medication management if you are receiving psychiatric services. Get help when symptoms start impacting your quality of life or interfere with your professional performance. Reasonable accommodation can be provided by your employer if you so choose to disclose and discuss your condition with them.