May is National Mental Health Awareness Month a reminder that mental wellness deserves just as much attention as physical health, especially for those of us working in high-pressure, tech-driven roles.

If you're in IT whether you’re coding late into the night, managing a system outage, or juggling Jira tickets you know the mental load can be intense. And when the pressure mounts, it doesn’t just stay in your head. Chronic stress can lead to fatigue, sleep issues, back and neck pain, trouble concentrating, or even burnout.

The Cost of Chronic Stress

According to the Cleveland Clinic, unmanaged stress can trigger headaches, muscle tension, irritability, anxiety, and sleep disturbances. For IT professionals, that can mean slower problem-solving, missed deadlines, or decreased code quality—issues that add even more stress.

If you’re experiencing symptoms that don’t improve with rest or self-care, it’s time to check in with a healthcare provider. (Read more from Cleveland Clinic.)

Everyday Stress-Management for Tech Roles

1. Desk-Friendly Stretches (Yes, Really—They Help)

Sitting for hours coding can wreak havoc on your body and mind. Try these quick stretches right at your desk:

• Neck Rolls: Slowly tilt your head side to side and forward/backward to reduce tension.
• Seated Spinal Twist: Sit upright, place your right hand on your left knee, and gently twist. Hold for 15 seconds. Repeat on the other side.
• Wrist Stretches: Extend one arm, palm up, and gently pull back on your fingers. Switch sides. Helps after a day of typing.
• Shoulder Rolls: Roll shoulders backward and forward to release tightness from hunching over screens.

Set a timer for once every hour. It’s not just about your muscles—it’s a mental reset too.

2. Breathe Like a Dev Debugging at 2AM

Deep breathing isn’t just yoga fluff. It literally slows your heart rate and helps reduce anxiety. Try the 4-7-8 technique:

• Inhale for 4 seconds
• Hold for 7 seconds
• Exhale for 8 seconds

It takes less than a minute and works great before a presentation, tough meeting, or late-night deployment.

3. Break the Isolation

IT roles can be isolating, especially for remote developers. Stay connected:

• Set up virtual coffee chats with teammates.
• Join a tech Slack community (like Dev.to or Women Who Code).
• Don’t skip your stand-ups- they’re more than just project check-ins.

Human interaction, even brief, can boost your mood and sense of belonging. (CDC on social connection)

4. Train Your Brain to Shut Down

It’s tempting to check just one more ticket after hours, but you need to log off—for real. The Mayo Clinic suggests establishing tech boundaries:

• No work email or Slack after a set time
• Use “Focus” mode on your phone during personal time
• Try a guided meditation app before bed (like Calm or Insight Timer)

Creating a mental separation between work and life helps prevent burnout. (More on stress relief from Mayo Clinic)

5. Know When to Get Help

Sometimes, desk stretches and breathing won’t cut it. If you're feeling persistently overwhelmed, struggling to sleep, or losing interest in things you normally enjoy, don’t wait. Talk to your doctor or a licensed therapist. Mental health care is health care. 

At Talent Groups, we believe exceptional work starts with healthy, supported professionals. We see you, the engineers, analysts, developers, and tech leaders solving complex problems every day. This month, and always, take time to care for your mental well-being.

You can’t pour from an empty cup—and the code will still be there after your stretch break.