5 Signs You're Working Too Hard, and What to Do About It

Written by: Cora Gold

People have a love-hate relationship with the idea of working too hard. On the one hand, it showcases grit and determination. Productivity also leads to plenty of opportunities and respect. On the other, it can often be borderline detrimental to your physical, mental, and social health. Its adverse effects are even more apparent when you’re overdoing things.

Unfortunately, some people can be oblivious to their unhealthy work habits. Watch for issues and take action before going off the deep end. 

What Happens When You Work Too Hard

Some people work too hard for various reasons. The habits can come from a challenging set of hours and responsibilities. You can also grow accustomed to giving your all in your assigned task. No matter the cause, the signifiers are more or less the same.

1. Scattered Focus

Workaholics will have multiple days where they submit stellar work. The thrill of the results can push them to keep putting in maximum effort, potentially even forcing it if energy is flagging. Once they go past their limit, their focus starts to dissipate. 

Some people can barely keep up with their plans and deadlines. Projects that used to take a few hours now take days. A lack of focus can make it hard to consolidate your attention, but it’s a clear sign you pushed yourself over the edge.

2. Less Sleep

Working too hard can also manifest in a lack of sleep. Employees take home some of their office workload to get a headstart on the next day. They may also stay at the workplace for extended periods.

Shift work can also contribute to a lack of sleep. When you work all night, you need to sleep during the day as compensation. Unfortunately, some people can’t adjust their body clock and simply decide to keep working.

3. Sudden Body Aches

Have you ever woken up with a sudden ache in your shoulders, stiffness in your neck or a tightness in your core? Sedentary work can result in plenty of body aches, building up tension before you even realize it.

Overworking yourself can also cause more headaches. Job stress can take up too much of your mind, resulting in physical and mental pains. If you aren’t careful, these work headaches may turn into migraines in the near future.

4. Periods of Burnout

Some employees often get a sudden feeling of emptiness after working too hard. They start to question why they’re even doing it in the first place. A lack of emotions can be jarring after constantly pushing yourself to work, but it isn’t uncommon. 

Burnout occurs when you’re absolutely exhausted. Women are more likely to report job-related burnout compared to their male peers. Feelings of hopelessness can come from exerting too much creativity or energy on a certain endeavor.

5. Less Time With Loved Ones

There are only 24 hours in a day. If you spend more than eight hours at work, you lose time to see family and friends. You start to skip dinners with them to tackle different projects or postpone hangouts because you need to attend a work event.

Saying no once in a while can be understandable since people know the importance of making a living. However, constantly prioritizing work over others can damage your relationship with them.

Recharge From Work

Working hard can be honorable, but too much of anything can be harmful. Practice moderation. Balance things out with activities that can recharge your mind and energy. 

1. Take a Vacation

Catch up on your rest by planning a trip. A vacation can reduce anxiety and depression symptoms since you’re in a stress-free environment. Even a trip as short as four nights can boost your mood. It provides a nice change of pace from going back and forth between the home and office.

2. Practice Meditation

Incorporate mindfulness with breathing practices and meditation. This can also work as a measure to prevent work stress. Mindful meditation can boost your sleep quality, even if you only do it for 20 minutes daily. A refreshed mind can also improve your focus. 

3. Build up a New Routine

Assess your days and see what you can change in your routine. For instance, some people may realize they spend their lunch breaks at their desks. Change things up by actually leaving your workstation to enjoy a meal. Having extra time to yourself can be a breath of fresh air and combat exhaustion. 

4. Work on Your Diet and Exercise

Some people enjoy reaching for a goal, so picture prioritizing your lifestyle over work. Change your diet by eating healthier. Instead of spending extra hours on a project, dedicate time to meal prepping.

Workaholics can also start incorporating exercise into the mix as well. About 29% of people who exercise to cope with stress prefer walking, while 20% choose running. You can also explore sports like swimming, yoga or tennis. 

5. Seek Help From Your People

Seek emotional support from people if you’re working too hard. Rebuild your social relationships. You can also request that friends keep you accountable for maintaining a work-life balance. Here are some examples of individuals to reach out to:

• Family: Parents have so much life experience, so it can be great to ask them for advice. You can also vent frustrations with siblings.

• Friends: Your friends are likely at the same stage of adulthood as you, meaning they’re also trying to manage their work and social lives. Arrange a meet-up with them.

• Co-workers: People at your office understand how demanding the work culture and responsibilities can be. Consider confiding in them about your situation.

• Supervisor: Talking to a supervisor can be a good way to assess your working schedule and prevent burnout. Come up with a plan to tackle this problem together.

Achieve a Work-Life Balance

There are some things people never like to admit. However, it can be good to acknowledge that you’re working a little too hard. Recognize the impact overworking has had on your life. Once you do, you can take steps to achieve your ideal work-life balance.