It can be tough to know when to take a step back from work, especially during challenging economic times. I often found myself working harder to maintain my position or even increase my income. While working hard is commendable, I’ve learned that being a “workaholic” to the point of physical and mental exhaustion can be a real double-edged sword.
That is why I decided to prepare this guide: Workaholic Tendencies? How Women Can Unwind and Recharge This Women’s Month.
I remember reading about Cortney Edmonson, who didn’t think working 70-80 hours a week was a big deal until she realized her personal life had vanished. She mentioned, “My time with friends is mainly drinking alcohol to relieve stress.” It hit me hard because I could relate all too well.
Within the first few years of my career, I experienced severe insomnia. I was lucky to get about eight hours of sleep a week, mostly after wrapping up work on Fridays. I felt utterly drained, all in an attempt to prove my worth or chase unrealistic goals. All of these symptoms aligned with what Healthline defined as work addiction symptoms.
If you find yourself resonating with Edmonson’s story or mines, it might be time to reflect on your work habits and how they affect your life. Let me share with you my personal journey with veering off of the workaholic lifestyle and how impactful it was for me in this article: Workaholic Tendencies? How Women Can Unwind and Recharge This Women’s Month.
How to Recognize if You’re a Workaholic
The term “workaholic” is often thrown around to describe those who put in long hours unnecessarily or obsess over their performance. I’ve learned that while burying myself in work can seem like a good escape from personal problems, it can have dire consequences for my relationships and mental health.
Clinical psychologist Dr. Carla Marie Manly emphasizes that if work is taking up a large chunk of your personal life, it’s likely that you or someone you care about is grappling with work addiction.
To determine whether I might be experiencing workaholism, I reflected on certain signs that I notice I conform to and other people who often do as well:
- Do I often bring work home?
- Am I staying late at the office more often than not?
- Am I constantly checking emails or messages, even at home?
For myself, I find that I often get wrapped up in the quick workflow which drives me to bring my work home most days. If I don’t stay beyond my regulated work hours, I have excuses that eat up time while I’m still at my job.
Don’t be surprised when I say this but — emails and texts messages haunt me all day, everyday.
Dr. Manly suggests that if family time, exercise, healthy eating, or socializing are suffering because of a packed work schedule, it’s a red flag -indicating – I’m headed down a troubling path.
Research into workaholism has led to the development of the Bergen Workaholism Scale, which identifies seven criteria to help recognize this syndrome:
- I often think of ways to create more time for work.
- I consistently spend more time working than I initially planned.
- I find myself working to alleviate feelings of guilt, anxiety, or depression.
- I ignore advice from loved ones to rest or cut back on work.
- I feel restless or stressed when I’m not working.
- I’ve given up hobbies or personal activities to focus solely on work.
- My health has gradually worsened because of my work habits.
If I answered “often” or “always” to at least four of these, it might be time to rethink my approach. This thought process is something that I urge you to try as well. Do you feel as if you live and breathe through your job more than you do in your personal life?
Another aspect to be aware of is that women tend to become workaholics more often than men do. Let me explain why that is in the next section of Workaholic Tendencies? How Women Can Unwind and Recharge This Women’s Month!
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Why Am I More at Risk of Workaholism?
Research indicates that women — including myself — often face higher risks of workaholism. Our health can suffer as a result. One study highlighted that women working more than 45 hours a week are at a higher risk for diabetes compared to those who work fewer hours—a risk that doesn’t appear to affect men similarly.
Additionally, psychologist Tony Tan explains that women often experience greater levels of work-related stress, anxiety, and depression. This pressure is compounded when we encounter sexist behavior in the workplace or juggle family responsibilities. Factoring in trying to regulate our own well-being while maintaining our ‘role’ and ‘character’ at work can make our bodies stress with or without us knowing it.
I’ve felt this pressure firsthand—working twice as hard to prove my worth compared to male colleagues, grappling with feelings of underappreciation, and facing disparities in salary and promotion opportunities. The desire to balance work and family life can leave anyone feeling completely exhausted.
If you are stuck in the mindset, you may feel addicted to the adrenaline rush and the amount of quality of work you put out. However, remember – your health will deteriorate if you do not take action of your health.
So how do determine if you have workaholic syndromes without paying a visit to your doctor’s office? Let’s get into how one doctor broke it down into a quick questionnaire to identify if you have workaholic tendencies.
What’s on a Workaholic’s List?
Dr. Yasmine S. Ali, a specialist in workplace health, created a questionnaire to identify workaholic behaviors. Based on my own experiences, I can say a workaholic’s list often includes these patterns listed below:
- Trying to catch up on sleep when not working because I’m too exhausted for anything else.
I lived this reality for a good chunk of my life. I remember that I went from declining hangouts to not even initiating hangouts anymore because I would sleep throughout the rest of my day. I would compensate for lack of sleep, but in turn – it would eat up the time I could have to spend on other tasks – like socializing, family time, or self-care time.
- Being available for work-related communication at any time, even checking emails at midnight.
When I was unavailable for my own well-being, I made it an unintentional point to always be available for work – no matter the time of day. I know – it can seem crazy to have that train of thought, but once you become very passionate about your job, you don’t want those levels of serotonins to drop. That’s exactly what happened to me.
- Struggling to take a proper lunch break, often eating at my desk.
Food is a necessity. It is not optional. Food is quite literally fuel for our body and brain.
Thinking back, I never gave much thought into packing a nutritious lunch, much less one that was self-sustaining. Most days, I would get by on what I had in the house or carb-heavy foods. I soon realized that these forms of meals didn’t make me feel energized and did the opposite – they made me feel sluggish.
However, after I intentionally made food for myself each day, I felt a sense of relief and I felt more energized to go about my day without worrying about hunger or overeating.
I used to think that feeding yourself was something that was okay to put off, but at the end of the day – it’s not a great habit to have – even if it means you might have a lot on your plate during work.
- Regularly clocking in more than 40 hours a week.
Making time for yourself means ensuring that you don’t go beyond your weekly required hours at work – usually 40. If you have trouble sleeping, it can be because your mind is consistently still on working mode. This means that the sooner that you can clock out from work and focus on what you need to, like eating, cleaning, and taking care of yourself – the better your quality of sleep will be.
- Feeling stressed and restless when I’m not at work.
When you’re feeling restless when you’re not working, it’s similar to you needing to find something to fidget with. That’s why my favorite way to solve this is to find a hobby I like and really focus on it. Whether it’s reading, watching movies, doing my own nails, or even cooking – any hobbies can be helpful.
After reading all these tips, I know you’re probably wondering how to adjust your life slowly to each one. Let’s jump right into my best methods in this next section!
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Tips to Help Adjust Workaholic Tendencies
Stepping back from work is no easy feat, but with the right mindset and support, I can minimize the negative effects of workaholism and change my habits.
According to Dr. Manly, one of the first steps is to take an objective look at my needs and life goals. I’ve found that identifying things or places that can help me reduce my workload has been essential for achieving balance.
It’s also crucial to assess the current situation. Dr. Manly reminds me that if my job is harming my family life, friendships, or health, no amount of money or career success is worth sacrificing those important relationships.
Setting aside 15 to 30 minutes each evening for relaxation, reflection, meditation, or reading has become a vital practice for me – these tips are the most strengths I urge you to focus on and try to take away from this article – Workaholic Tendencies? How Women Can Unwind and Recharge This Women’s Month.
Final Thoughts
Finally, considering a “workaholics anonymous” meeting can be incredibly beneficial. It’s comforting to share experiences with others facing similar challenges.
If I notice that workaholism is draining my energy but can’t seem to find a way to recharge, scheduling an appointment with a therapist is a great step. Experts can help assess my tendency to overwork and develop a tailored treatment plan.
My favorite thing about this modern world is that anything is accessible at the touch of a finger. We all have tablets, Iphones, and other nifty gadgets to get access to the internet. With that accessibility, many platforms are now engaging with audience by building online subscriptions and apps where you can see experts virtually.
For those who don’t have the energy to squeeze in a physical consultation, an online session can be great as well. I’m familiar with platforms, such as Betterhelp, that connects any person to a doctor and their forms of communications can stretch from text to calls and zooms.
Most importantly for all of this learning, I’ve learned that a balanced life not only makes me happier but also boosts my creativity and work performance. Not only will you learn to ease into your rigorous routines better, carve out time for yourself and others – but it overall reflects better health through all aspects of your life.
Instead of letting work consume me, I’m embracing the idea of sharing responsibilities with my colleagues and prioritizing time for myself. It’s all about moving toward a healthier, more vibrant future.
Lastly, I’ve hoped that you enjoyed reading about the tips and tricks that’ve helped me turn my workaholic self into a person that can feel more confident and at ease with their lifestyle. From this article: Workaholic Tendencies? How Women Can Unwind and Recharge This Women’s Month, I hope you’ll join me in making rest and balance a priority—because we deserve it!
If you like this article, please comment down below what tips you want try, if you’ve tried any, and share it with others!
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