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Overworking
What is overworking?
Overworking is when you push yourself to work too much, often beyond what’s healthy, to keep up with the constant pressure to be productive. It’s fueled by toxic productivity where you feel you need to achieve more even when it harms your well-being.
For example, you work till late at night, skip breaks and sacrifice weekends just to get ahead, which will eventually lead to burnout and exhaustion.
Track your work hours and overtime to achieve a healthier work-life balance
Causes of overworking
Several reasons can cause overworking. One common one is the pressure to meet high expectations at work, especially in competitive environments where job security or career advancement feels uncertain.
Toxic productivity also plays a big role, as the need to always achieve and do more can make you work long hours.
Personal traits like perfectionism or fear of failure can also drive overworking, and you might feel nothing is ever good enough.
Also, external factors like financial stress or unrealistic deadlines can make you work without rest.
Overworking symptoms
When overworked, you might feel tired all the time, even after sleeping or have headaches and body aches. Some people start having trouble sleeping, often waking up thinking about work. For example you find yourself wide awake at 3am stressing about unfinished tasks.
Emotionally, overworking can make you feel anxious or irritable. You may find yourself short-tempered with family or friends because your mind is still on work. Imagine snapping at a loved one during dinner because you’re worried about tomorrow’s deadlines.
Other symptoms include difficulty focusing, making mistakes, or feeling mentally exhausted. In extreme cases, overworking can lead to more serious issues like high blood pressure or depression.
All these signs mean your work-life balance is off, and you need to slow down before long-term damage to your health.
Effects of overworking
Overworking can have serious effects on both physical and mental health. Physically, it can lead to exhaustion, chronic stress, sleep problems, and even heart issues. Long-term overwork is linked to conditions like high blood pressure, heart disease, and a weakened immune system. In Japan, they even have a term for death from overwork – karoshi. That’s how dangerous it can be when people push their bodies too far for the sake of work.
Emotionally, overworking can lead to burnout, anxiety and depression. You might feel disconnected from loved ones or lose interest in activities you used to enjoy. For example, working so much can mean missing important family events which can create guilt and strain relationships. Productivity will also drop as you’re more likely to make mistakes when you’re tired or stressed.
In the office, overworking can block creativity and motivation, making it harder to stay engaged in your work. Long term it can even harm your career by causing burnout that forces you to take extended breaks or leave your job altogether.
How to stop overworking
To stop overworking a great first step is to use a time tracking app like Timeular, which will help you track your work hours and any extra time you might be putting in. By seeing how much time you spend on different tasks you can identify where you might be overcommitting and adjust your routine.
Setting clear boundaries around your work hours is another key step. Decide on a start and finish time for your workday and stick to it. For example, if you plan to finish work at 5 pm, don’t check emails or continue tasks late into the evening. This will protect your personal time and give you time to unwind and recharge.
Taking breaks throughout the day is also essential. It’s easy to get caught up in work and forget to pause but stepping away for even 10 minutes can make a big difference. Short breaks like getting a coffee or going for a quick walk can clear your mind and prevent feeling overwhelmed.
Learning to say no can also help you stop overworking. Prioritize what’s most urgent and let go of non-essential tasks. For example, if someone asks for your help with something that’s not time-sensitive, don’t hesitate to tell them you’ll get to it later. This will protect your time and keep your workload manageable.
Lastly, prioritize self-care by dedicating time to activities that help you unwind, whether that’s exercising, reading, or spending time with family. Scheduling a yoga class after work or planning a fun weekend outing can make a big difference. Taking care of yourself means you have the energy and focus to handle your work without overworking.
If your workload is too much, don’t hesitate to talk to your manager about adjusting your tasks. Open communication can help you get the support you need to manage your work effectively and achieve a better work-life balance.
Start tracking your work hours and any extra time you might be putting in to balance your workload and reduce pressure.
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