Sarah used to greet each morning with a sense of purpose and excitement for the day ahead. Lately, though, her alarm signals the start of a battle with exhaustion, her body feeling the weight of an invisible burden even before the day has begun.
She can no longer easily manage back-to-back meetings and project deadlines. Her passion for her job, which used to fuel her late nights and early mornings, has dwindled into a relentless grind, leaving her feeling like a cog in an endless machine. The excitement of challenging projects has been replaced by a dread of never-ending to-do lists. Her social life, hobbies, and even the simple pleasure of a quiet evening no longer exist, having become casualties of her commitment to work.
Sarah knew something was off when weekends no longer brought relief, but instead, anxiety about the week ahead. This creeping sense of being overwhelmed, constantly tired yet inexplicably unable to rest, has become the new normal.
Sadly, Sarah’s experience is far from isolated.
This tale of being overworked is familiar to many. It’s a narrative that transcends industries, affecting individuals at all levels of their careers. In today’s fast-paced, high-pressure work environment, where long hours are expected, the line between work and home is increasingly blurred.
Over time, the continuous cycle of overwork can lead to severe long-term impacts on mental health. Stress from overwork increases the risk of anxiety disorders and depression. The brain, under constant pressure, starts to show signs of wear, much like the body does when physically overworked. Mental fatigue stifles creativity and decision-making, leading to a decrease in productivity and an increase in errors.
How does overworking affect mental health?
The constant stress and pressure can lead to anxiety and depression, not just because of the workload itself but also due to the feeling of losing control over your life and choices.
You’ve also probably heard of burnout, when you hit a wall where you’re completely wrung out, emotionally and physically drained. You lose motivation, and everything feels pointless. It’s scary because it makes you question why you’re even doing what you’re doing in the first place.
Sleep gets hit hard too. With your mind racing all the time, you’ll probably find it difficult to get some decent shut-eye. That creates a vicious cycle since poor sleep affects your mood, makes you irritable, and even messes with your concentration and decision-making skills during the day.
Whether you admit it to yourself or not, when you’re overworked, you hardly have time for friends or family. Strained relationships add to the emotional burden, making you feel even more isolated or unsupported.
The bottom line:
Overworking chips away at your mental resilience,
making it harder to cope with stress and challenges.
Signs that you’re overworked
Recognising the signs of being overworked is crucial for taking steps to manage it. Here are some telltale signs:
- Constant fatigue: This isn’t just feeling tired after a long day. It’s a deep, persistent sense of exhaustion that doesn’t go away with rest. You might wake up feeling unrefreshed and struggle to get through the day.
- Increased irritability or moodiness: The stress of overworking might be affecting your emotional regulation.
- Physical symptoms: Stress and overwork can manifest physically, leading to headaches, muscle tension, gastrointestinal problems, skin issues etc
- Insomnia or other sleep issues: Your mind can’t “switch off” because it’s constantly in work mode.
- Neglecting personal needs: Skipping meals, neglecting personal hygiene, or abandoning social activities because you’re too busy or too tired can indicate you’re overworking.
- Reliance on substances: Increasing reliance on caffeine to stay awake, alcohol to unwind, or other substances can be a red flag that you’re trying to cope with overwork in unhealthy ways.
- Feeling detached from your work: Losing passion for your job, feeling cynical about work, or experiencing a sense of detachment can be signs of burnout.
Related articles:
The Many Benefits of Spiritual Retreats and Holistic Healing
Dealing with overwork
As an individual
1. Acknowledge the Issue
Recognise that being overworked is not a sustainable state and that it’s affecting your health and happiness. Acknowledgement is the first step towards making a change.
2. Set boundaries
Learn to say no to additional responsibilities if you’re already overwhelmed. Set clear boundaries between work and personal time, making sure to disconnect from work outside of working hours. If possible, delegate tasks to others to lighten your load.
3. Take regular breaks
Short breaks throughout the day can help clear your mind and reduce stress. Even a five-minute walk or stepping away from your desk can make a big difference.
4. Seek support
Talk to your manager or HR about your workload if it’s unsustainable. They may not be aware of your situation and can often help adjust your workload or provide resources to assist you.
5. Go on a wellness retreat
Wellness retreats offer a dedicated time and space for deep relaxation, healing, and reflection away from the pressures of daily life and work. Many retreats teach stress management techniques, such as meditation, yoga, or deep breathing exercises, that you can take back to your daily life.
6. Reevaluate your job
If your job is consistently causing you stress and affecting your health, it may be worth considering a change. Look for opportunities that align better with your work-life balance goals.
7. Seek professional help
If you’re struggling to cope, talking to a mental health professional can provide you with strategies to manage your situation and improve your mental health.
Related articles:
How to Prepare for a Yoga Retreat – 10 Tips
As an employer
1. Recognise the signs of overwork among your employees
Increased errors, decreased productivity, more sick days, or a change in demeanour could all be indicators. Taking these signs seriously is the first step toward creating a healthier work environment.
2. Promote a healthy work-life balance
Encourage employees to maintain a balance between their professional and personal lives. This could involve implementing flexible working hours, promoting the use of vacation time, and discouraging after-hours work and emails.
3. Implement workload management
Regularly review workloads to ensure they are realistic. Use project management tools to track progress and adjust deadlines or redistribute tasks as necessary to prevent burnout.
4. Promote open communication
Create a workplace culture where employees feel comfortable discussing their workload and stress levels. Regular check-ins or feedback sessions can help identify issues before they become serious problems.
5. Book a group workshop
The combination of a change in environment, relaxation, and personal development activities can significantly boost morale and motivation. Employees often return from retreats feeling refreshed and re-energised, with a renewed sense of purpose in their work. By supporting employees in attending a workshop or retreat, employers send a clear message that they value work-life balance.
6. Lead by example
Demonstrate healthy work habits yourself. Leaders who prioritise their own work-life balance set a positive example for their employees to follow.
7. Recognise and reward efforts
Acknowledge the hard work of your employees. Recognition and rewards can boost morale and show your team that their wellbeing and contributions are valued.
The dangerous effects of overwork on an organisation
You’d think more hours would mean getting more done. But it’s actually the opposite. When people are overworked, they’re running on empty.
At first, everyone’s all gung-ho, putting in extra hours, trying to hit those crazy deadlines. But over time, it wears people down, both mentally and physically. They start feeling exhausted, less motivated, and even a bit detached from their work.
Their brains don’t function as efficiently, so they’re less creative and make more mistakes.
In terms of teamwork and morale, overwork can create this toxic environment where everyone’s stressed out and competitive, rather than collaborative. It can lead to conflicts, communication breakdowns, and a serious dip in team spirit. Instead of everyone pulling together, it feels like every man for himself, which is the opposite of what you want in a thriving organisation.
There are also long-term damages you need to consider – one being high turnover rates. People get tired and leave, looking for jobs that respect their work-life balance. And for the organisation, that means losing talented people and constantly having to train new ones, which is both time-consuming and costly.
Learn how to listen to your body
It’s okay to hit the pause button. Tune into the subtle hints your body has been dropping, like those heavy eyelids during endless Zoom calls or the tension in your shoulders. Acknowledge the signals when your energy wanes, when irritability replaces enthusiasm, and when your passion for work dims under the shadow of fatigue. Give your body a break.
In this journey toward a healthier work-life balance, you may want to take a more structured approach to your wellbeing. Highlands Centre for Healing offers a sanctuary for those looking to escape the cycle of overwork and stress. This is where you can learn the art of relaxing without feeling guilty about it. You’ll learn tools to help you not just survive your workweek but to thrive in it.
Rediscover parts of yourself lost in the shuffle of deadlines and demands today.
About the Highlands Centre for Healing
We offer holistic wellbeing for mind, body and soul bringing together a range of alternative, complementary wellbeing practices united by one single intention – to help you heal and find wellness. Join us for community or corporate group programs, workshops and retreats, or private equine therapy experiences.
