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29.10.2018

6 ways Java developers can look after their mental health

With workloads intensifying and it now being possible to work from almost anywhere with a Wi-Fi connection, the always-on culture is having a negative effect on the mental health of many Java developers. Professionals in the industry are not giving themselves enough time to switch off and recharge, something that is crucial after a long day of coding, analytical thinking and problem solving.

After all, everyone needs down time to relax and unwind, but long hours, increasing workloads and high expectations are making this almost impossible for Java developers. If you’ve found yourself at war with your mental health as a result of work, here are six ways you can look after your wellbeing and take back control.


1. Exercise

Regular exercise is a great way to de-stress and look after your mental health, but it can be difficult to find the time – especially after a long day at work. But there are a number of ways you can take a break and get those endorphins flowing. Whether you choose to cycle to work instead of driving, go for a walk on your lunch break or head straight to the gym after work. Whatever you choose, exercise can have a great impact on your mental wellbeing.


2. Sleep well

It can be hard to switch off at the end of the day, especially if you’re experiencing a busy time at work. But a good night’s sleep is crucial for a good mental state. Even just going to bed half an hour earlier can make all the difference. So make sure you’re not drinking too much caffeine throughout the day, don’t continue to work when you get home and don’t stay up late binge watching your favourite show on Netflix. This should help you to get a good night’s sleep.


3. Have a hobby outside of work

Even if your hobby happens to be coding your own website, it’s important that you have a focus other than work. Even better if your hobby is an active one like swimming, hiking or playing tennis that allows you to spend time with other people. But either way, you need something that brings you joy and that you can enjoy doing outside of work hours. Otherwise you may find that you’re unable to switch off from the job.  


4. Meditate

Mediation isn’t for everyone, but it’s a simple and very effective way to recharge your batteries and unwind. Ranging from simple breathing techniques, to the more advanced, there is something to suit everyone. In fact, there are a number of apps out there that you can download, that will take you through guided meditation, some as short as two minutes long. So this doesn’t have to be a time consuming activity, but just taking a few minutes out can have a positive impact on your mental health.


5. Leave work at work

Try to avoid putting in too much overtime, and when you leave the office make sure you’re not taking work home with you. Laptops, smartphones and shared workspaces make it all too easy to work from home after hours, but this is not good for your work-life balance or mental health. Allow yourself time in the evenings and at weekends to enjoy your personal time. Though some projects may require you to put in some extra hours, ensure this isn’t becoming a regular occurrence.


6. Stay organised

If you make sure that you stay on top of your workload and stay organised, you’ll reduce the risk of becoming stressed and overworked.  Even if being organised means delegating to others on your team (within reason), it’s important to do so if this contributes to a healthy work-life balance. 

 

It’s vital that you look after your mental health and ensure that you’re not becoming overworked, otherwise you might find you eventually burnout. If things get really bad, it could be time to speak to your employer. But before that, follow these steps to create a good work-life balance and ensure you’re taking enough time out to recharge your batteries.

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