Hashnode user James Franco requested an article on "tips for improving mental health for developers," and I felt the need to respond with a post.
Software development, in general, is a fairly fast-paced, stress-inducing career. I've been in it for almost six years, now, and I've had my fair share of mental breakdowns both at work and at home due to the stress it has caused me. Throughout the years, I've learned a thing or two to help manage stress and improve my overall mental well-being. Let's dive in!
1. Breathe
You may roll your eyes or call out "cliche," but this is an important first step when you're feeling overwhelmed or upset. Studies have shown that a few minutes of deep breathing can:
- Lower or stabilize blood pressure
- Decrease stress
- Provide focus
Do your best to find a quiet, comfortable place and practice the 4-1-4 method:
- Breathe in for 4 seconds
- Hold for 1 seconds
- Exhale for 4 seconds
- Repeat for 10 breathing cycles
I do this multiple times per day, sometimes over 10 times per day if I'm having a rough go of it!
2. Take Frequent Breaks
I am a believer in the Pomodoro Technique. The basic premise is that you have a set amount of time to work on a project and once that time is up, you take a short break, then continue your work by restarting your project timer.
I tend to put around 45 minutes into a project, then take a 15 minute break. I work from home, so this timeframe allows me to check up on and interact with my two children, see if my wife needs anything, take a few minutes to myself outside, refill my water... You get the idea. It's not a huge break, but it helps me separate myself from my work for just enough time that I don't feel like I'm getting overwhelmed.
Free Code Camp actually has a project where you can build your own Pomodoro Timer!
3. Establish a Nightly Routine to Divert Personal & Work Worries
This one may sound weird, but, believe me, it helps.
Every night, about an hour before you go to bed, take 15 minutes to write down a task list for the following day, be it for work tasks or things you need/want to get done around the house. Prioritize each task and commit to accomplishing as much as you can the next day.
A task list I write might look something like this:
- Review and log Google Analytics stats on new campaign flow
- Update stakeholders on latest project developments
- Follow up on any unanswered emails
This seems basic and silly, I know, but it does help offload these tasks from your brain so you can get a good night's rest instead of laying in bed for an hour and a half thinking about all the things you need to get to the next day.
In Conclusion
Good mental health is a constant personal project. You're going to have down days. You're going to have up days. You're going to have days that fluctuate between both spectrums. Try practicing these three techniques to alleviate some of your daily stress and learn to be more at peace with yourself and your work.
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