Overcoming Overwork

In today’s society, working overtime is often praised and the ability to push past physical discomfort in the name of productivity is held in high regard. People who can pull all-nighters and forgo a night of sleep are told they will be the successful ones. Those who skip meals because they’re so busy with work are often complimented for their willpower and determination. Our society celebrates anyone who puts their wellbeing on the back burner for the sake of hard work. While this approach towards work may get you some kudos at the office, ignoring the physical symptoms of your body can put your health in serious jeopardy.

According to the World Health Organization (WHO) and the International Labour Organization (ILO), research shows that people who work over 54 hours per week are at a higher risk of serious health problems or even death, with around 750,000 people dying from heart disease and stroke. The ill health these individuals face is not an instantaneous result of overwork, but rather slowly builds over the years. This comes from developing long-term habits of working oneself to death (quite literally).

People begin to ignore what start as small warning signs from the body. They may develop a pounding headache, but instead of stepping away from the screen and choosing to rest, they opt for pain relief medication to push through. Others may think that an all-nighter is necessary for them to finish their tasks, but if they just opt for extra caffeine in the morning, it’ll cancel out their lack of sleep.

When everyone around us seems to manage their workload, it only makes sense to cut corners to stay on top of everything. It has become all too common to assume that we can constantly perform at such a high level both physically and mentally. We often take on more than we can handle and our 40-hour work weeks slowly escalate to 50, then 60 hours. By that point, our energy reserves are wiped, and our bodies are showing signs of burnout. Brain fog, fatigue, migraines, and more begin to become the norm, yet we don’t address them and just continue to push through.

“Brain fog, fatigue, migraines, and more begin to become the norm, yet we don’t address them and just continue to push through.”

When symptoms arise, adrenaline often allows us to push through the discomfort and continue working. Experts recommend to not look at each issue individually but rather take a more holistic approach and survey our overall well-being. The Cleveland Clinic reports that some of the biggest red-flags of an unhealthy work-life balance look like a lack of self-care, not eating a nutritious diet, poor sleep hygiene, sedentary lifestyle, increase of stress and anxiety, strained relationships, and feeling disconnected from the work we do.

“Some of the biggest red-flags of an unhealthy work-life balance look like a lack of self-care, not eating a nutritious diet, poor sleep hygiene, sedentary lifestyle, increase of stress and anxiety, strained relationships, and feeling disconnected from the work we do.”

Taking time away from work to rest or socialize or care for ourselves is just as important as the hours we spend clocking in. Work-life balance is critical for well-being and while technology has made our work easier in many ways, it has also blurred our boundaries. Most of us now carry work with us everywhere we go, with having access to our work emails at any time through our personal devices. We can receive a call or text from a colleague at any moment, and work issues arise in real time. These interruptions pull us away from the present moment and bring us back into work mode long after the workday ends. It’s crucial to be mindful of our work-life balance and to know when to disengage.

“Taking time away from work to rest or socialize or care for ourselves is just as important as the hours we spend clocking in.”

The idea that rest can be productive still seems foreign to many of us. Taking breaks or short moments of rest throughout the day can help us feel better and improve the quality of the work we do. When we avoid caring for ourselves, it will eventually show up in our work life. We may be more on edge with colleagues or clients due to chronic pain, or we may make more mistakes as brain fog worsens. Overwork eventually backfires and ends up causing more harm than good, both professionally and socially.

We can learn to overcome overwork by engaging in mindful practices. Body scans are a powerful way to help tune into what the body is needing. This practice only takes a matter of minutes. During a body scan, we mentally check in from head to toe, becoming aware of any sensations such as aches, pain, or tension. We often become so absorbed in our work that we ignore these red flags of discomfort, but taking time to mindfully check in with ourselves prevents these symptoms from progressing into something more severe.

Mindful practices of slowing down will help us feel more in-tune with ourselves and help us to better deal with stress from work. Stepping away for short breaks to go for a quick walk, especially in nature, allows us to feel recentered. Maybe instead of working through lunch breaks, we pause and take time to really enjoy a meal without any distractions. Or perhaps every morning begins with a workout to set the rest of the day up for success. Whichever practice we may choose, it is important to stay connected to ourselves and not get lost in the hustle.

There’s no question that work is important and often necessary for survival. For most of us, work will always be a high priority, but it should not come at the expense of our well-being. Finding a healthy work-life balance is essential for good health. The hard work you put in will go even further when mindful practices and listening to your body are at the top of the daily to-do list.