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.
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.
If you find yourself resonating with Edmonson’s story, it might be time to reflect on your work habits and how they affect your life.
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:
- 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?
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.
Why Am I More at Risk of Workaholism?
Research indicates that women, including myself, often face higher risks of workaholism, and 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.
Source: Effects of overtime
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.
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.
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:
- Trying to catch up on sleep when not working because I’m too exhausted for anything else.
- Being available for work-related communication at any time, even checking emails at midnight.
- Struggling to take a proper lunch break, often eating at my desk.
- Regularly clocking in more than 40 hours a week.
- Feeling stressed and restless when I’m not at work.
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.
RELATED ARTICLE: 7 Proven Tips for Sustaining Youthful Health and Well-Being
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.
I’ve learned that a balanced life not only makes me happier but also boosts my creativity and work performance.
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.
I hope you’ll join me in making rest and balance a priority—because we deserve it!
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