Falling into habits of overwork can result in chronic stress and burnout. The impacts of chronic workplace stress and burnout include physical symptoms like fatigue, hypertension, difficulty concentrating, irritability, changes in appetite, insomnia, headaches, and—in the long-term—an increased risk of type 2 diabetes and serious heart issues. Mental health symptoms related to chronic stress and burnout include depression, anxiety, feelings of detachment, isolation, a decline in job satisfaction, and disconnection from friends and family members.
Breaking unhealthy habits around overwork and striving to create a healthier work-life balance are goals worth working on. Here are eight steps to help break patterns of overwork:
- Bring awareness to your habits around overwork: Awareness is the first step to creating positive change. Tune in to what keeps you working into the wee hours.
- Realize that your resources of time and energy are finite and that habitually dedicating the lion’s share of your limited resources to your working life negatively impacts your relationships and your health.
- Prioritize your workplace tasks, goals, and responsibilities: Be realistic about what you hope to, need to, and can achieve in the course of a day, a week, and within a deadline.
- Ask for help when timelines, responsibilities, and commitments are unrealistic: It is important to be realistic about the time, resources, and support required to meet deadlines, achieve goals, and manage workloads. Talk with team leaders and managers when expectations are unrealistic and require more resources.
- Consider taking your talents elsewhere. If you are constantly struggling with impossible deadlines and managers who are unresponsive to your input or concerns, consider seeking a healthier, more supportive working environment.
- Pay attention to your reasons for overworking. Are you overworking to achieve a goal or to feel worthy and of value?
- Schedule downtime: As those of us who overwork understand, what gets scheduled gets done. Start scheduling leisure activities with family, time for friends, and time to pursue activities that bring you joy.
- Seek the help of a mental health professional: If you are struggling to break entrenched habits of overwork, a therapist can help you address underlying issues, explore your set and maintain healthy boundaries, and create a sustainable work-life balance.