Tech Wellness for the Modern Professional

9 min readNov 1, 2023

Gone are the days when the world of tech was allotted to a select few. Today, virtually every company is a tech company, turning several professionals into workers in the digital economy. As the lines between work and technology blur, we find ourselves navigating both the benefits and pressures of the tech revolution.

In this article, Rolayo Omitogun, a Talent Agent at The ROOM, sheds light on the less glamorous side of the tech industry — the mental health challenges faced by tech professionals. She offers insights and guidance on how individuals and organisations can prioritise mental health and well-being in this ever-changing landscape.

When the pandemic was at its worst in 2020, and the world was in lockdown, companies were forced to introduce a new system of work just so they could continue to function. Remote work became all the rage, offering the promise of working from the comfort of one’s home and avoiding long and stressful commutes. At first, it seemed like a dream come true. However, what a lot of us did not anticipate was the unintended consequences. Remote work, especially during lockdown, inadvertently resulted in extended working hours, increased workload, and multiple meetings a day, thanks to various online platforms.

The most affected by these changes were tech professionals, who had been leading the charge in digital innovation well before the pandemic. Their expertise became even more in-demand as organisations scrambled to adapt to the evolving work landscape. Now, with remote and hybrid work firmly established as norms, coupled with the rapid digital transformation of organisations and pressing socio-economic challenges like the inflation crisis and the widening wealth gap, it has never been more critical for tech professionals, remote workers, and anyone involved in driving digital transformation to be acutely aware of how these shifts are impacting their work-life balance and overall well-being.

Common Mental Health Challenges & Remedies for Digital Workers

Though mental health concerns have risen in organisations worldwide, tech workers are reported to be more affected, with 62% of professionals feeling physically and emotionally drained due to job demands, according to The Burnout Index. While digital innovation has enabled us to work faster and scale our impact, it has also made work more cognitively demanding and faster-paced, often leading to anxiety, mental exhaustion, and burnout. To address these challenges and promote mental well-being, it’s important to be aware of the following major mental health issues and consider potential remedies:

Isolation and Loneliness

Photo by Yasmina H on Unsplash

Remote work can often lead to feelings of isolation and loneliness, as digital workers spend extended periods in front of screens with limited opportunities for physical interaction with colleagues. This sense of isolation can also affect professionals who work alone on projects in traditional office settings.


  • Change Your Work Environment: Consider working from a cafe or co-working space occasionally to replicate the feeling of a shared workspace and enhance your interaction with others.
  • Stay Physically Active: Engage in regular physical activities to enhance your overall well-being and reduce stress. Sign up for a gym membership, take dance classes, or join a hiking group. Physical activity not only provides your body with essential endorphins but also offers opportunities for social interaction, helping combat feelings of isolation and loneliness.
  • Join Professional Support Networks: Explore tech communities like The ROOM that offer essential support for tech professionals. Engaging with professional networks and communities allows you to connect with peers who understand the industry’s challenges and can provide support in maintaining a healthy work-life balance.

Unending Connectivity

The pervasive presence of technology in our daily lives has led to an unexpected challenge: the struggle to disconnect, which has become a significant contributor to mental health issues. One pre-pandemic perk we’ve gradually lost is the ability to leave work behind when we return home. With the convenience of responding to emails on any device and participating in meetings from anywhere, the line between our professional and personal lives has blurred. The constant connectivity that technology demands can pave the way for burnout amongst digital workers, making it increasingly difficult to establish clear boundaries between work and personal life.


  • Set and Maintain Clear Boundaries: Defining boundaries between work and personal life is essential to preventing overwork and burnout. You can start by allocating specific work hours and designating time for relaxation and personal activities. Consider using scheduling tools like Google Calendar and Microsoft Outlook to organise your tasks and manage your time effectively. Additionally, time management strategies like the Pomodoro Technique, which breaks your work into intervals and ensures regular breaks, can be used to boost productivity and reduce stress.
  • Detox From Your Devices: For those whose work ties them to screens, taking regular breaks from digital devices is vital. Not only does this practice alleviate eye strain, but it also helps maintain a healthier work-life balance. Set aside screen-free hours to disconnect from the digital world and recharge. Use this time to read a book or simply reconnect with nature by stepping outside and “touch grass”, as they say.

Pressure to Innovate

Photo by Ostomy Lifestyle

Tech professionals often face relentless pressure to innovate and meet tight deadlines, resulting in high levels of stress and anxiety. The rapid evolution of technology, coupled with ongoing digital transformation initiatives and the prevailing tech work culture, can also trigger imposter syndrome. Furthermore, concerns stemming from recent layoffs in the tech industry and the rise of generative AI, may spark fears of job insecurity, leaving digital innovators stressed and uncertain about their future.


  • Practice Mindfulness and Meditation: Take a few minutes to unclench your jaw, relax your breathing, and calm your mind. Practising mindfulness and meditation can significantly help tech professionals alleviate stress and improve focus. You can use applications like Calm and Headspace, which offer guided meditation, relaxation exercises, and stress-alleviating tools. These resources can be valuable for incorporating mindfulness practices into your daily routine.
  • Schedule Mental Health Check-Ins: Regularly assess your mental well-being. Do you feel overwhelmed, stressed, or burnt out? Reach out to family and friends for support, and don’t hesitate to seek professional assistance from a therapist or counsellor if needed.
  • Engage in Knowledge-Sharing Communities: Engaging with fellow digital workers through community groups like The ROOM can address feelings of imposter syndrome by providing a supportive environment. These groups offer a platform for sharing challenges, advice, and industry trends, promoting continuous learning without added pressure.

Promoting Mental Wellness in Tech: Strategies from Innovative Organisations

As we’ve explored the impact of mental health on tech professionals, it’s evident that organisations must be proactive and dedicated to addressing mental health challenges. These challenges can affect everything from employee morale and performance to employer reputation and, ultimately, the bottom line. As a result, support for mental health has shifted from being a mere nice-to-have to a fundamental aspect of designing an employee experience that genuinely supports its workforce.

In response to this changing landscape, many forward-thinking organisations are implementing innovative strategies to nurture mental wellness and enhance employee retention. Here’s a glimpse of what some of the most mindful and successful companies are doing.


Thryve is a London-based tech recruitment consultancy that implemented a 4-day workweek programme to enhance employee well-being and productivity before the concept gained popularity in the United Kingdom (UK). The company drew inspiration from countries like Iceland, New Zealand, Spain, and Japan, where reports showed a remarkable 25% to 40% boost in productivity due to shorter workweeks. Eventually, the UK caught up with 61 companies taking part in a 4-day work week trial. According to The Washington Post, approximately 92% of the firms decided to continue with the initiative after the pilot ended and 15% of their employees said that no amount of money could convince them to return to 5-day workweeks.

Photo by Thryve

This initiative is particularly beneficial for organisations that haven’t yet adopted a remote or hybrid work system, and the advantages for employees are significant, including improved sleep, reduced stress levels, enhanced personal lives, and better mental health. Moreover, fewer commutes contribute positively to the environment. From a business perspective, it also leads to improved company revenue and reduced staff turnover.


Google is renowned for its fun and creative workspaces worldwide that foster creativity and collaboration. Besides its inventive work environment, another quality that distinguishes this employee-centric company is the array of wellness solutions it offers its staff. With on-site wellness centres, access to mental health apps, peer learning, coaching, and educational reimbursement opportunities, Google ensures that employees have comprehensive support for their well-being, both for the present and the future. The company goes a step further by providing a series of mindfulness seminars and programmes like ‘Search Inside Yourself’, ‘Fundamentals of Mindfulness’, and ‘gPause’, promoting meditation and mindfulness practices and underscoring its commitment to holistic employee well-being.


Microsoft is another tech industry leader known for its commendable wellness programmes, driven by a data-centric approach. Kathleen Hogan, the organisation’s Chief People Officer, emphasises the use of insights gathered from daily pulse surveys to inform decisions related to employee benefits and wellness initiatives. This data-driven strategy has allowed Microsoft to enhance its employee benefits significantly, including the introduction of extra wellness days, improvements in parental paid leave policies, and the extension of mental health support.

In addition to these benefits, Microsoft’s policies support the reimbursement of up to $1,200 annually for wellness-related expenses. Furthermore, they offer mental and emotional health coaching and provide access to an employee assistance program known as ‘Microsoft Cares.’ This programme offers confidential counselling services and valuable self-help resources to employees and their immediate families.

This commitment to data-driven wellness programmes ensures that Microsoft’s employees have access to comprehensive support for their well-being.


TestBox exemplifies the profound impact that leadership by example can have. Sam Senior, the CEO and co-founder of this platform, which enables sales teams to thoroughly test and compare software before purchase, has lived a life marked by profound challenges. From enduring four suicide attempts within his family, including some he witnessed, to surviving sexual assault and enduring significant mental health trauma, Sam’s journey has deeply shaped his life and his approach as a company leader.

In 2022, Sam courageously shared his personal experiences and how they have influenced his role as a founder and the kind of environment he aspires to cultivate for his employees. At TestBox, a weekly therapy stipend of $50 (equivalent to $200 per month) is provided to staff, emphasising the company’s commitment to supporting their mental well-being. Furthermore, TestBox encourages open conversations about mental health and its profound impact on work and life. This authenticity and vulnerability displayed by TestBox’s leadership have not only fostered a sense of belonging among employees but have also fortified business relationships to an exceptional degree.

Embracing Mental Wellness in the Digital Age

In a rapidly evolving digital landscape, the importance of mental wellness among tech professionals cannot be overstated. As we’ve explored, the challenges of flexible working arrangements, coupled with the unrelenting pace of technological innovation, have placed unique strains on the mental health of digital workers. In response to these evolving dynamics, both individuals and organisations have a crucial role to play in fostering a culture of well-being and resilience.

To digital professionals of today, the message is clear, and for organisations, the implications are equally profound. Prioritising mental health at work is not a luxury; it is a necessity for long-term success.

Join a tech community that is concerned with your holistic development and long-term success. Visit to unlock opportunities that will transform your career and ensure you stay at the forefront of the ever-evolving tech landscape.




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