{"id":14872,"date":"2019-01-11T12:29:47","date_gmt":"2019-01-11T12:29:47","guid":{"rendered":"https:\/\/www.policybee.co.uk\/blog\/?p=14872"},"modified":"2024-06-03T11:38:01","modified_gmt":"2024-06-03T10:38:01","slug":"long-work-hours-and-stress-it-professionals-ways-to-cope","status":"publish","type":"post","link":"https:\/\/www.policybee.co.uk\/blog\/long-work-hours-and-stress-it-professionals-ways-to-cope","title":{"rendered":"How long hours and stress are the cue to quit for IT pros"},"content":{"rendered":"
\n
\"The<\/figure>\n<\/div>\n\n\n

Sometimes, and in small doses, a little stress is good for\nyou. <\/p>\n\n\n\n

But long working hours and being under stress for extended periods is not. It causes tension, anxiety, anger and mild depression. It can damage your physical health<\/a>, too.  <\/p>\n\n\n\n

So, we were worried to find out from our survey of IT\nprofessionals,* that 60% of them think IT\u2019s become an increasingly stressful\nindustry to work in. <\/p>\n\n\n\n

In fact, the stress has got so bad, 1 in 6 (16%) say they\u2019re thinking of quitting it altogether. <\/p>\n\n\n\n

What\u2019s pushed them to the edge, exactly? Turns out it\u2019s a combination of things, including the impact of long working hours.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Why are IT contractors so stressed out?<\/h2>\n\n\n\n

<\/p>\n\n\n\n

GDPR<\/h3>\n\n\n\n

It may have begun as a marketing headache, but GDPR<\/a> soon became \u2018A Nightmare on IT Street\u2019. After all, cracking the GDPR code was always going to end up being down to the IT professionals, wasn\u2019t it?  Who else could translate the regulations? Or put everything in place?<\/p>\n\n\n\n

GDPR day was a while ago now (on 25 May 2018) giving most firms time to tidy up their databases. But mis-using data \u2013 even unknowingly \u2013 remains a worry.  And for 20% of IT consultants, GDPR\u2019s still a really big stressor. <\/p>\n\n\n\n

<\/p>\n\n\n\n

Client pressure<\/h3>\n\n\n\n

Anyone in a service industry knows customers always want\nmore, for less. Not surprisingly, 15% of IT contractors say they\u2019re under this\nkind of pressure from clients.  <\/p>\n\n\n\n

Of course, GDPR hasn\u2019t helped. It\u2019s created extra work. That\u2019s great, if you\u2019ve agreed with clients in advance that GDPR work\u2019s paid for on top of your usual contracting fee. Not so great if you haven\u2019t. The impact of long working hours with no reward is demoralising for anyone. <\/p>\n\n\n\n

What\u2019s more, 14% of IT consultants say clients are now expecting\nthem to be \u2018on-call\u2019 24\/7. <\/p>\n\n\n\n

Being available outside regular working hours to deal with problems or urgent requests is all well and good if it\u2019s on a rota-basis. But if it\u2019s ongoing, the stress of never switching off from work completely can really get you down. Long-term, it can harm your mental health<\/a>.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Cybercrime<\/h3>\n\n\n\n

Cybercrime is everywhere and looks set to stay. At the start of 2018, cyber-attacks were up by 63%, according to the Office of National Statistics<\/a> So, it was no great surprise to hear that the rise in cybercrime is piling on the stress for nearly a quarter of IT consultants (24%).<\/p>\n\n\n\n

Trouble is, as anyone in IT knows, you can take any number\nof steps to protect your firm. But if hackers want to get into your IT system,\nthey can and will. <\/p>\n\n\n\n

What\u2019s making things worse, though, is that attacks aren\u2019t just increasing, they\u2019re getting more and more sophisticated. AI and machine learning<\/a> are just two of the latest weapons in a cybercriminal\u2019s arsenal. <\/p>\n\n\n\n

Now, more than ever, clients rely on their IT team to keep\nsystems strong and cyber defences maintained at all times.<\/p>\n\n\n\n

And that means? You guessed it. More stress.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Impact of long working hours<\/h2>\n\n\n\n

IT contractors\u2019 stress is also down to the impact of long working hours. <\/p>\n\n\n\n

61% of IT contractors and small business owners work between\n35-48 hours a week. That\u2019s about 8 hours more a week than people in full-time\nemployment. <\/p>\n\n\n\n

You\u2019d think working for yourself would mean you have a better work\/life balance, wouldn\u2019t you? Sadly, of course, it\u2019s not always the case.<\/p>\n\n\n\n

Whether you\u2019re running your own business, or you\u2019re freelance,\nindependent IT contractors usually have to wear several hats. On top of your\n\u2018day job\u2019, you\u2019re finance director and marketing manager. And if you employ\nstaff, payroll, HR and line management are down to you, too. <\/p>\n\n\n\n

Clocking up an average of 44 working hours a week, the UK\u2019s\nIT professionals are a hard-working lot.** <\/p>\n\n\n\n

But while all of them put in longer-than-average hours,\nthose working remotely or in app-development, are most likely to be first and\nlast at their desks. <\/p>\n\n\n\n

The reason app developers are among the most overworked in the IT industry is because of the huge demand for apps. There\u2019s no sign of it slowing. Far from it, in fact. Mobile apps are expected to generate $188.9 billion<\/a> (over \u00a3140 billion) globally by 2020. Which explains why app\/web developers are among the most overworked.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Logging-off time<\/h3>\n\n\n\n

What\u2019s more surprising is finding out that those working\nremotely are notching up so many extra hours. <\/p>\n\n\n\n

One of the advantages of going freelance is not being tied\nto working in one place. And most of the IT contractors we surveyed say they\nsplit their time between working on-site for clients and working from home. <\/p>\n\n\n\n

Thing is, this freedom has its drawbacks. Because depending\non where they are, travelling to and from your client\u2019s premises can really eat\ninto your working day. And that, of course, means you end up having to catch up\non work in the evenings \u2013 or at weekends. <\/p>\n\n\n\n

But it\u2019s not the IT consultants working on-site for clients who put in the longest shifts. It\u2019s those working from their own office (or at home). These contractors work an extra 2 hours a week. Which is adding nearly 11 days a year more to their working life. <\/p>\n\n\n\n

But, as anyone who\u2019s worked from home knows, when your\noffice and home are in the same place, it can be hard to know when to down\ntools and \u2018log-off\u2019. <\/p>\n\n\n\n

Trouble is, all this overtime takes its toll. <\/p>\n\n\n\n

<\/p>\n\n\n\n

The negative impact of long working hours on your body<\/h2>\n\n\n\n

What\u2019s more worrying is that long work hours, combined with stress and physical inactivity, are seriously bad for your health. In fact, a recent study goes so far as to suggest that if you work more than 39 hours a week, your job could be killing you<\/a>.<\/p>\n\n\n\n

There\u2019s also evidence that, as well as affecting your\nshort-term memory and mental skill, working long hours increases your risk of\nheart disease. And, of course, no matter how good your posture is, sitting at a\ndesk, staring at a screen for hours, is bad for your spine. <\/p>\n\n\n\n

Without regular exercise, all this sitting down can lead to weight-gain \u2013 maybe even obesity, if left unchecked. And that\u2019s a whole heap of health risks<\/a> you can do without\u2026 like type 2 diabetes, heart disease, cancer and stroke. <\/p>\n\n\n\n

<\/p>\n\n\n\n

Sleepless and snappy<\/h2>\n\n\n\n

Yet nearly 1 in 6 (16%) of IT consultants say their heavy workload leaves them no time to spare for taking exercise or for enjoying their hobbies. And the same number say they\u2019re suffering from sleepless nights and fatigue.<\/p>\n\n\n\n

More time spent at your desk often means less time to sleep.\nAnd you can probably cope with this if it\u2019s a one-off \u2013 or maybe even a\ntwo-off. But if this cycle continues over a drawn-out period, fatigue sets in. <\/p>\n\n\n\n

Fatigue is the kind of bone-tired, weariness which makes\nconcentrating much harder. But it doesn\u2019t just affect your performance, it can\nweaken your immune system, too. And that means you\u2019re more likely to catch\nevery nasty bug doing the rounds. <\/p>\n\n\n\n

If you\u2019re self-employed, being unable to work because you\u2019re\nconstantly under the weather, is going to end up costing you \u2013 in lost\nearnings. <\/p>\n\n\n\n

Fatigue also makes you tetchy. So, it\u2019s not surprising 1 in 10 IT contractors admit to being more emotional and short-tempered than usual. <\/p>\n\n\n\n

<\/p>\n\n\n\n

All work and no play <\/h3>\n\n\n\n

But the thing is, all work and no play doesn\u2019t just make\nyour life dull, it has a knock-on effect on those around you. If you\u2019re having\nto work long hours, you\u2019re bound to be neglecting friends and family.<\/p>\n\n\n\n

As many as 1 in 5 IT professionals (18%) owned up to missing out on social events because of their workload. And this isn\u2019t just family meals, or ticketed events, like concerts or shows. It\u2019s really important things, like their child\u2019s school play. <\/p>\n\n\n\n

<\/p>\n\n\n\n

Does an IT contractor\u2019s salary make up for the stress?<\/h2>\n\n\n\n

For over half of IT professionals, the answer\u2019s yes. <\/p>\n\n\n\n

A career in IT can be a highly paid one. Depending on your experience, graduates can expect to earn between \u00a320-30K a year, according to Glassdoor<\/a>. And while the sky\u2019s not necessarily the limit, experienced IT professionals, who carve a niche for themselves, can make around \u00a370-80K.<\/p>\n\n\n\n

But the pay\u2019s not enough for everyone. 18% say that with the\npressure on to deliver clients more for less and having to be on-call 24\/7, the\nrewards need to be higher.<\/p>\n\n\n\n

The gig economy\u2019s affecting earnings, too. Nowadays, so many\npeople are taking other jobs on the side as a way to make ends meet, the market\u2019s\nflooded with freelancers. Nearly half (46%) of IT contractors are worried the\ncompetition\u2019s driving down prices.  <\/p>\n\n\n\n

No wonder so many are thinking of quitting IT. <\/p>\n\n\n\n

But thinking about quitting the industry is one thing. Doing it\u2019s quite another. And as some of these pressures may be unavoidable, how about taking steps to manage your stress? That way you can limit its effect on your physical and mental health. <\/p>\n\n\n\n

<\/p>\n\n\n\n

Ways to cope with stress<\/h2>\n\n\n\n

If you\u2019ve always got a lot on your plate, it\u2019s easy to feel overwhelmed. And there’s no doubt the impact of long working hours can be damaging. But a few, small changes in outlook and lifestyle can make a big difference to the way you cope.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Take a breath<\/h3>\n\n\n\n

There are short-term stress-busters you could try, like stress relief breathing<\/a>. You can do these breathing exercises (which can be as simple as counting your breaths) anytime, anywhere and with little training. Once you\u2019ve got the hang of them, you\u2019ll be able to de-stress in under 5 minutes.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Tense time<\/h3>\n\n\n\n

You can also try progressive muscle relaxation<\/a>, or PMR. With practice, you\u2019ll find you can quickly relax all your muscles, releasing the tension in your body that builds under stress. PMR\u2019s also great way to help you nod-off if you\u2019re struggling to sleep. <\/p>\n\n\n\n

<\/p>\n\n\n\n

Leg it<\/h3>\n\n\n\n

Take a walk – a change of scene and a bit of exercise all in one. Walking gets your body moving which is great for anyone whose work means they sit all day long. It also shifts your focus, taking your mind off things. <\/p>\n\n\n\n

Problems seem to have a way of working themselves out when you\u2019re out on the tramp. If the amount of stress you\u2019re under is bringing you down, there\u2019s even more reason to get out and about. Walking\u2019s been proven to fight depression<\/a>. <\/p>\n\n\n\n

<\/p>\n\n\n\n

Scent sense<\/h3>\n\n\n\n

Another mood-changer is aromatherapy. Light a candle or run yourself a bath using products containing essential oils like lavender<\/a>, and you\u2019ll be surprised how much calmer you begin to feel. Put an aromatherapy diffuser on your desk and you could be soothed all day. <\/p>\n\n\n\n

These are all quick fixes, but there\u2019s no reason they can\u2019t\nend up being part of your daily routine. <\/p>\n\n\n\n

There are other anti-stress activities you could try to include, too:<\/p>\n\n\n\n

<\/p>\n\n\n\n

Body booster<\/h3>\n\n\n\n

You know that saying, healthy body, healthy mind? Well, it\u2019s true. Putting your body through its paces physically, can have a really positive effect on your mental fitness. <\/p>\n\n\n\n

Regular exercise, according to the NHS<\/a>, relieves tension, anxiety, anger and mild depression which often go hand-in-hand with stress. <\/p>\n\n\n\n

How? By pumping you full of endorphins, those feel-good\nchemicals in your brain. As well as acting as natural painkillers (handy, if\nyou\u2019re suffering from back pain after hours sitting at your desk) endorphins help\nyou sleep. And getting plenty of sleep, in turn, reduces stress. <\/p>\n\n\n\n

So, making time to exercise is vital. It\u2019ll increase your energy levels. And it\u2019ll improve your alertness and concentration, too, making you more productive when you are <\/em>at your desk. <\/p>\n\n\n\n

<\/p>\n\n\n\n

Feel-good know-how<\/h3>\n\n\n\n

There are other ways to produce these \u2018feel-good\u2019 chemicals\nin your body. Meditation and yoga can also trigger the release of endorphins. <\/p>\n\n\n\n

Yoga<\/a> lowers your heart rate and blood pressure, increases your muscle strength and keeps you flexible. It also reduces levels of the stress hormone, cortisol. A great stress-buster, yoga helps balance the connection between your body and mind. The poses themselves help prepare the body for another great de-stressing device \u2013 meditation<\/a>.<\/p>\n\n\n\n

If you\u2019re a beginner, you\u2019ll find lots of advice<\/a> on the internet on the different techniques. But whichever one you choose, meditating for as little as 10 minutes a day can reduce anxiety<\/a>. And it\u2019ll  improve your cardiovascular health at the same time. <\/p>\n\n\n\n

Drawn from ancient buddhist and yoga practices M<\/a>B<\/a>SR<\/a> (mindfulness based stress reduction) is designed to combat the effects of long periods of stress.  It\u2019s been around since the 1970s, but now, even the government\u2019s got behind it<\/a>.<\/p>\n\n\n\n

After doing a course in MBSR, people say they feel more\nengaged with their work, less anxious, have more energy and sleep better. <\/p>\n\n\n\n

Worth looking into and making time for? We\u2019re not experts. That\u2019s\nup to you to decide.  <\/p>\n\n\n\n

But as insurance brokers, what we do know is, if you\u2019ve got the right cover, you\u2019ve got one less thing to worry about. <\/p>\n\n\n\n

<\/p>\n\n\n\n

Make sure you\u2019re covered<\/h2>\n\n\n\n

The impact of long working hours can affect your performance. And the fatigue which comes with drawn-out periods of overwork means there\u2019s more risk you might make a mistake. That could cost you. <\/p>\n\n\n\n

Professional indemnity insurance<\/a> covers you if clients claim you\u2019ve made a mistake. Even if you haven\u2019t. It pays to fix what\u2019s gone wrong, your legal costs and compensates your customers.  <\/p>\n\n\n\n

And depending on your policy wording, it can also cover loss\nof documents or data, virus-spreading, dishonesty by a member of your staff,\nconfidentiality breaches and third-party equipment going wrong. <\/p>\n\n\n\n

With that kind of cover, you\u2019ll have fewer sleepless nights.<\/p>\n\n\n\n

<\/p>\n\n\n\n

<\/p>\n\n\n\n

* We surveyed 135 professional IT contractors and small\nbusiness owners in May 2018.<\/p>\n\n\n\n

**This figure is based on an average of each time period\n(i.e. 35-48 hour week) equalling an average of 41.5 hours and multiplying that\nby the number of respondents in each group (i.e.82). Completing this across all\nhours and dividing by the number of respondents in total, is 44.093 hours (8\nyears and 8 months). <\/p>\n","protected":false},"excerpt":{"rendered":"

Sometimes, and in small doses, a little stress is good for you. But long working hours and being under stress for extended periods is not. It causes tension, anxiety, anger and mild depression. It can damage your physical health, too. … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":12,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[291,132],"tags":[214,162,161,143],"class_list":["post-14872","post","type-post","status-publish","format-standard","hentry","category-facts-and-figures","category-small-business-advice","tag-health-and-safety","tag-it-and-technology","tag-it-contractors","tag-rules-and-regulations"],"acf":[],"yoast_head":"\r\nDamaging impact of long working hours & stress on IT pros<\/title>\r\n<meta name=\"description\" content=\"1 in 6 IT pros are considering quitting due to the impact of long working hours. 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