Many professionals are overworking. Being constantly connected can help us to feel secure, in touch, and informed, both at work, but it also makes it so we don’t really get off the clock.
Even if we work on the weekend, it’s not uncommon to answer emails and take calls after hours. Remote work is a growing trend that has blurred even more the line between work hours and the time left on the clock.
Burnout can be caused by chronic work overload. Learn what causes burnout and how to avoid it.
What is the danger of overworking?
Our health is seriously affected by overworking.
In an interview with Medical News Today, Dr. Adam Pelman of Mayo Clinic Florida’s integrative health, well-being and wellness department said: “A person’s brain and body have an incredible capacity for resilience and adaptation, but they also have limits. They need to take care of to ensure that it can function properly.”
Pelman says that when we neglect self-care and overwork, our bodies and brains don’t get the rest they need.
Stress is a limit that our body and brain can handle. Overwork may negatively impact your health.
1. Overwork causes stress.
Stress is caused by a variety of factors.
The study that looked at the causes of stress in the United States by 2023 found that the main contributor was workload, which affected 39% of the workers. This was followed closely by other factors, such as interpersonal problems (31%), the need to balance work with personal life, (19%) and job security (6%)
Stress can cause a variety of health problems, from anxiety and obesity to heart disease and mental illnesses.
2. Sleep is disrupted by stress.
You may skip sleeping when you are working long hours.
Sleep deprivation or not getting the recommended 8 hours of sleep can disrupt the circadian cycle.
Circadian rhythms refer to physical, mental and behavioral changes which are dependent upon our 24-hour cycle. These patterns can be disrupted, resulting in low energy levels until eight hours of proper sleep is obtained.
Sleep disorders and sleep disturbances can cause hormonal imbalance and metabolic problems. High blood pressure, diabetes, heart disease and obesity are all symptoms of these disorders.
Do you think that you are one of the “lucky” people who can survive with just five to six hours sleep per night? It’s unlikely that you are.
Researchers have discovered genes that allow people to feel well rested after sleeping less than 8 hours, but they say this is extremely rare.
3. Healthy eating habits are often hindered by stress.
Are you too tired to go to the gym or cook? Overworking can make it difficult to maintain healthy habits, such as exercising daily, eating well, or maintaining a good diet.
You tend to make poor food choices when you are tired and overworked. You rely heavily on caffeine and work out is a hassle.
Cleveland Clinic states that overwork and stress can lead to poor eating habits or overeating. How? Cortisol (also known as stress hormone) is released when you are stressed.
Cortisol causes your brain to crave sugary, salty and fatty food as it seeks energy for coping with the stressor.
4. Stress can be bad for the heart.
Stress and excessive work can affect your heart.
WHO research found that those who work 55 hours or more per week have a higher stroke risk and are at a higher risk for dying of ischemic cardiovascular disease.
WebMD also has reports of individuals who have developed heart problems as a consequence of working too much.
Heart-related issues include death from heart disease, heart attacks that are not fatal, and angina – a condition which is caused by a low supply of blood to the heart.
Why does overworking cause heart disease?
Iris Waichler explains to Medical News Today that the stress of overworking increases the production of cortisol and can lead to heart attacks or strokes.
She added that it can cause backache and neck pain, as well as tightening muscles.
5. Your concentration is impaired and your judgement impaired by stress.
People who are overworked and stressed and lack sleep often suffer from impaired judgement and a foggy memory.
After a couple of stressful days, you may notice that your temper is getting shorter.
Exhaustion is characterized by intense emotional reactions, such as snapping or becoming easily angry with your spouse, coworkers, etc.
Overwork can cause a lack in sleep which then affects the area of the brain that is involved with memory formation and consolidation, the hippocampus.
You will lose your concentration and be unable to make a good judgment.
6. Working too much can lead to poor habits.
Overworking is not only harmful to your health, but also leads to unhealthy habits.
The Finnish Institute of Occupational Health conducted a study in 2015 to determine the relationship between alcohol consumption and work habits.
The study found that people who work more than 48 hour per week are more likely to drink more alcohol.
Researchers found that smoking was also linked with alcohol consumption.
Welltory published a paper in 2018 that added overworking to their list of bad habits. It shows how social media can affect your stress level recovery even when you are not working.
7. Overwork causes depression.
Mental health can be affected by excessive work, unsociable hours and long shifts.
In the WHO’s “World Mental Health Report – Transforming Mental Health for All,” the organization states that “work overload and long hours can lead to serious health consequences, such as clinical depression or even suicidal behaviors in workers.”
8. Overwork or “Karoshi”, a death caused by overwork, has been reported.
Karoshi, a Japanese word that means “death due to overwork” or “death by excessive work,” is the term used.
This is a condition where people develop mental and physical disorders due to working long and excessive hours and being under constant stress.
The study that investigated the causes and prevention measures of Karoshi revealed it caused heart disease and brain disorders in those in their 50s, while mental disorders were experienced by people in their 30s.
What is the impact of overworking on your career?
Overworking has a negative effect on performance, even if better health or happiness is not enough to motivate you.
We’ll dig into why productivity drops when you are overworked or stressed.
1. The output is not always proportional to the input.
Does working longer hours mean more productivity? Sometimes, yes. But not when overtime becomes the norm.
A study conducted in 40 countries examined the relationship between average work hours and productivity per worker.
The results showed that Colombia and Mexico had lower productivity but longer work hours and less paid holiday.
Norway and Luxembourg are countries where the work-life integration is the priority and high standards of living. They have higher productivity for each person.
2. Call in sick if you’re feeling unwell.
Overworked employees call in sick. They may be sick, or too tired to go to work.
Tristan Wright is a business consultant who says that long hours of work can have a negative impact on business performance, as they lead to higher absenteeism rates and turnover.
The motivation of employees to come to work decreases. Overall business performance also suffers.
3. The bigger picture is often lost
Has a project ever consumed your life and time? All of us have been there.
It’s okay to be consumed by your project every now and then, but it can become risky when it is a habit.
We lose focus on our dreams and goals and instead channel our energy and attention into our daily tasks and duties.
Our ambitions begin to decrease. Our resentment toward our work and those we are employed by grows.
Gallup’s study shows how low morale levels and disengagement at work are leading to an increase in “quiet quitters.”
Employees may show up to work, but they lack passion and enthusiasm for the tasks. The employees avoid new tasks, cease to contribute innovative ideas and are less engaged in teamwork.
HubSpot’s study also revealed that marketing leaders believe 17% of employees have quietly quit their jobs.
4. Your actions can be dangerous to you and others.
Fatigue and overwork are major occupational health and safety (OSH), hazards, as they cause fatigue. As we’ve established, tired people are more likely to make mistakes.
Fatigue at work can make you more prone to accidents, which increases the risk of errors. It is especially dangerous if you work in an environment that requires physical exertion or sensitive tasks, such as construction or hospitals.
An Australian Medical Association study in 2022 on fatigued doctors revealed that 60% of them were worried about clinical mistakes. This is up from just 51% in the year 2021, and only 48% in 2010.
In the US, studies have found similar results: overworked physicians are more likely to make mistakes that endanger patient safety or result in lawsuits.
5. Overworking hinders creativity.
Lack of sleep and stress caused by excessive work drains you and your motivation.
Overwork can cause a decrease in focus, according to research.
Why? Relaxation is the key to creativity.
You can’t think outside the box when you are tired or overworked.
If you’re looking to be more creative, you should limit your working hours, sleep well, and stop when your creative energy is drained.
Tip: When you take time off from work, have a notebook or phone with you. When inspiration strikes, be sure to write down your thoughts quickly.
6. Exhaustion makes multitasking harder.
When your brain is tired, it becomes more difficult to focus and switch tasks.
It takes more time to complete a single job. The frustration that you feel when you are not as productive as usual can be a result of this.
Overwork: Symptoms and Signs
What are the signs that you may be overworking?
Your mind and body will send you signs of fatigue such as persistent sleepiness, fatigue or general feelings of sadness.
These are some additional symptoms that you should be aware of.
Sleep disorders
Stress and excessive work can lead to sleep disorders like insomnia.
It can be unintentional sleep or dozing during the day. You may also wake up often during the night, and have difficulty falling back asleep.
Fatigue at Work
You may have fatigue if you experience chronic tiredness for several days, headaches, dizziness and sore muscles.
Inattention
You may have difficulty concentrating, making decisions and remembering small details, such as names or dates, you might also find it difficult to recall them. It can affect how you complete your daily tasks.
Immune system weakening
Stress can cause headaches and chest pains. It may also lead to frequent colds, stomach problems, skin infections or anxiety.
The Emotional Exhaustion
If you feel overwhelmed, melancholic or irritable and withdraw from social interaction, as well as heightened pessimism, your job is likely draining both emotionally and physically.
Weight fluctuations
Weight fluctuations and poor health are caused by eating junk food or skipping meals frequently due to lack time.
Overworking: Who is to blame?
Overworking yourself is not fun. You don’t like the idea of working through a family meal or relaxing weekend.
So why do people do it? Why do people do it? Were we told to do it by our bosses? Do we feel a deep psychological need or are we just trying to make more money?
Over-ambitious managers?
Many cultures expect their employees to work long hours, be available 24/7 via email, and even take vacations, holidays, or weekends without complaint. Carmichael says, in this version: “We work too much because it’s expected of us.”
The three countries that have the highest employee work hours are America, South Korea and Japan.
Culture of the company?
Many companies are also promoting a culture of overwork in their employees.
If a culture in a business encourages overworking, and it is rewarded and praised, then employees are forced to adopt the same behavior.
Nick Srnicek is quoted by BBC as saying that “Hustle Culture Ideology” says people overwork not out of economic necessity, but because it’s the only way to get what you want.
People who think that overworking is the only option to get accepted or what they desire are setting a bad example for other people. The relentless quest to become the “perfect worker” can have a negative impact on both your health and performance.
Then, what about us?
We push ourselves to the limit because it’s in our nature. Either we believe that this is the only way we can achieve our goals or we overwork to get to where we are in life.
We set unrealistic and lofty expectations and then put our all into achieving them. Then we become demoralized if we are unable to achieve them.
What to do about Overwork
1. You can try psychological detachment.
Maintaining a good work-life equilibrium requires that you understand your job is an important part of your daily life.
The concept of “psychological detachment”, which allows one to separate from the work after work hours, is powerful.
A study that examined the effects of psychological and physical detachment from work found that employees who could effectively separate themselves from their jobs experienced less fatigue.
But those who were too stressed out at work and unable to separate themselves from it, suffered negative health effects.
A study conducted on this topic found that a psychological detachment from the work environment is essential to recovery. Failure to achieve it can lead to early burnout.
Set strict times for when you start and stop working. Establish boundaries and log out mentally as well as on your computer when you finish your day.
You will not be able to enjoy your life if you are constantly worried about work. It can also cause you stress and negatively affect your performance.
2. Use the 52/17 Rule to take breaks.
Research shows that regular breaks are good for your health and concentration.
Follow the 52/17 Rule to boost your productivity. This time-management technique involves working for 52 minutes, then taking a break of 17 minutes. You’ll avoid mental exhaustion and burnout by doing this.
Take a break after 52 minutes. You can do a crossword or watch Netflix while you sleep, or eat a small snack. Continue the cycle all day. You can also adjust the intervals according to your needs.
Pomodoro is a technique that allows people to work for 30 minutes, then take a five-minute break.
3. Keep to your regular routine.
If you want to achieve a good work-life-balance, your greatest asset is self-determination. Prioritize your tasks and stick to a routine. This will help you manage time between work, personal activities, and breaks.
Better routines can reduce stress, improve mental and emotional well-being and make you more energized and sharp. You are less likely, by sticking to your routine and being accountable to yourself, to bring work or extend your working day.
4. Set boundaries.
To achieve a balanced work/life, it is important to set boundaries.
Establish boundaries and communicate them to everyone, your superiors and colleagues included.
It’s OK to respond occasionally to text or email messages sent after working hours. You can reply to emails or text messages after work hours, but you should put them on hold until the morning.
Learn to also say “no”. Get used to saying it when you are asked to do work outside of normal working hours, or to perform a task that’s not within your authority. And stick with your convictions. Do not feel pressured or guilty.
Matt Schulz, chief credit analyst at LendingTree, says that setting clear boundaries in the workplace can make people more satisfied with their work.
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By establishing boundaries as early as possible, you can avoid being overworked and communicate your limitations to others.
5. Stay in touch with friends and family.
Even in your professional career, you can rely on the support of friends and family.
The give honest feedback, and they identify harmful patterns. You’ll be the first person to know when you are agitated or losing focus.
Keep in regular contact with your friends to help identify symptoms early. Hanging out with your friends can help you take your attention off of work, and improve your mental well-being.
6. Self-care is important.
It isn’t selfish to take time for yourself. It’s necessary. It’s necessary, especially today with mental illnesses and anxiety at all-time levels.
Katrina bannigan, in her book Skills for Practice in Occupational Therapy discusses the importance of an “Always On Culture”.
She adds, “We should monitor ourselves regularly to be able identify the warning signs of stress, anxiety and burnout.”
Prioritizing ourselves gives us the chance to recharge, and prevents us from becoming burnt out. Prioritizing ourselves reduces stress, improves creativity and performance, as well as improving our overall quality of life.
7. Speak to your manager.
It is important to speak to your manager if you are feeling constantly overwhelmed.
Set up a meeting to talk about your overworked schedule and request support. Share with your manager your feeling of being overwhelmed and give a thorough overview of all your duties and tasks.
Find out together which tasks you can delegate to others.
The culture of your company can be a major factor in encouraging you share openly about any concerns.
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Consider privately reaching out your superior or colleague if your workplace culture does not encourage open communication. They may be able to offer you valuable guidance and advice. It may be necessary to consider other options if you are unable to communicate openly about your overwork.
Tip: Go to the gym or schedule a spa day. You can also meditate by doing yoga. Regularly detach from your work and observe how this improves productivity and your focus.
Follow these tips for a better work-life equilibrium now that you have six great ways to fight overwork.
You’ll know when it’s time to log off
It may seem rewarding to work long hours, particularly if we believe it will help us achieve the perfect employee. It’s bad for our physical and mental health, and it can cause early burnout.
The research suggests that we should work more efficiently, and not harder. We also need to balance our personal life with work. Prioritizing mental, emotional, and physical well-being shouldn’t be put on the back burner when it comes to your work.
You will benefit from your career and health if you put yourself first.
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