No matter our reasons, we have to find a way to deal with overwork and make sure it doesn\u2019t affect the quality of our life and work too much. <\/p>\n\n\n\n
In this blog post, we will:<\/p>\n\n\n\n
- \n
- Explain the definition of overwork and how it differs from burnout,<\/li>\n\n\n\n
- List and explain the main symptoms of being overworked,<\/li>\n\n\n\n
- Learn how overwork affects our everyday life, health, and work, and<\/li>\n\n\n\n
- Go through some practical tips for reducing stress caused by overwork.<\/li>\n<\/ul>\n\n\n\n
![\"How](\"https:\/\/clockify.me\/blog\/wp-content\/uploads\/2023\/07\/How-to-recognize-you-are-being-overworked-cover.jpg\")
<\/figure>\n<\/div>\n\n\nWhat is overwork? What does it mean to be overworked?<\/h2>\n\n\n\n
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\u201cIt takes wisdom to gain wealth without losing health.\u201d<\/em><\/p>\n\n\n\n
\u2014 Mokokoma Mokhonoana<\/p>\n<\/blockquote>\n\n\n\n
According to a SpringerLink study<\/a> \u2014 Why Do People Overwork at the Risk of Impairing Mental Health? \u2014 <\/em>the definition of overwork <\/strong>sounds \u201ca state in which workers allocate long hours to work, leading to detrimental impacts on their mental health.\u201d I\u2019m sure you know what it\u2019s about \u2014 you\u2019ve probably experienced it at some point in your career or met someone who has. <\/p>\n\n\n\n
If we\u2019re striving for excellence at the workplace, be it a promotion, a better reputation, or any other reason, it\u2019s only natural that we\u2019ll have to overwork<\/a> and commit to overtime from time to time.<\/p>\n\n\n\n
You might sometimes stay late to finish an important project, but once you make it into a habit, you\u2019ve already become hostage to overwork.<\/p>\n\n\n\n
Track work hours with Clockify<\/a><\/p>\n\n\n\n
Let\u2019s see how we can recognize overwork.<\/p>\n\n\n\n
How many hours is considered overworking?<\/h3>\n\n\n\n
According to a study about long working hours<\/a> and its consequences, the World Health Organization found a correlation between 745,000 cases of illnesses and deaths being directly related to overworking.<\/p>\n\n\n\n
In the same study, they concluded that workers in question worked at least 55 hours per week<\/strong>, which amounts to 11 hours per day<\/strong> if the work week consisted of 5 work days, or 9.16 hours per day if the work week consisted of 6 work days.<\/p>\n\n\n\n
In recent years, however, 55 hours per week<\/a> has become something close to a standard, and individuals working at high-risk positions have even started logging 60+ hours per week, distributed per every day of the week.<\/p>\n\n\n\n
Furthermore, the WHO\u2019s Director of the Department of Environment, Climate Change and Health notes that working 55 hours or more per week is a serious health hazard<\/em><\/strong> and that employers should address overtime symptoms seriously.<\/p>\n\n\n\n
The difference between overwork and burnout<\/h3>\n\n\n\n
Although similar, overwork and burnout aren\u2019t the same. <\/p>\n\n\n\n
Overwork refers to the act of working too hard or too much. But burnout goes a step further. <\/p>\n\n\n\n
Back in 1974, German-American psychologist Herbert Freudenberger invented the term \u201cburnout\u201d and defined it as \u201cthe physical or mental collapse caused by overwork or stress.\u201d<\/em><\/p>\n\n\n\n
In 2000, the World Health Organization listed burnout in its publication Mental health and work<\/em>: Impact, issues, and good practices<\/em> \u2014 they filed burnout as one of the causes of mental health problems in the workplace. And things can get even worse with burnout.<\/p>\n\n\n\n
\n\ud83d\udca1 Clockify Pro Tip <\/strong><\/p>\n\n\n\n
Career burnout is a serious problem you shouldn\u2019t ignore. Read what career burnout is and what it can do to your health in our extensive text: <\/p>\n\n\n\n
- \n
- Career burnout and its effects on health<\/a><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n
\u201cKaroshi\u201d \u2014 death by overwork <\/h4>\n\n\n\n
In Japan, there\u2019s even the phrase \u201ckaroshi\u201d \u2014 \u201cdeath by overwork.\u201d<\/a> <\/p>\n\n\n\n
The first case of this condition was reported in 1969. This phenomenon has soon become a social problem not just in Japan but also in China, South Korea, and Bangladesh. <\/p>\n\n\n\n
The number of unfortunate events in Japan has increased since 1969. Thus, the Japanese Ministry of Labor started publishing the first statistics about the karoshi issue in 1987.<\/p>\n\n\n\n
The International Labor Organization noted the following as the most common causes of karoshi:<\/p>\n\n\n\n
- \n
- Mr. A worked in the leading snack food processing company for 110 hours a week. The cause of death \u2014 a heart attack at the age of 34.<\/li>\n\n\n\n
- Mr. B was a bus driver who worked more than 3,000 hours a year. The cause of death \u2014 a stroke and the age of 37. It\u2019s important to point out that he didn\u2019t have a day off in the 15 days before the stroke.<\/li>\n\n\n\n
- Mr. C was an employee of a large printing company in Tokyo. He has worked for 4,320 hours a year (including night work). The cause of death \u2014 a stroke at the age of 58.<\/li>\n<\/ul>\n\n\n\n
But, the work culture in Japan is changing. <\/p>\n\n\n\n
In 2017, the Japanese government published a white paper<\/a> (a government report) on overwork and karoshi. The purpose of this document \u2014 all industries should endorse more effective measures to reduce deaths.<\/p>\n\n\n\n
Additionally, the Japanese health ministry has presented the \u201ckaroshi line\u201d concept<\/a>. They have defined a level of overwork which increases the risk of a potentially fatal illness if exceeded.<\/p>\n\n\n\n
What causes overwork?<\/h2>\n\n\n\n
Even though the cause of overworking can be completely individual, WHO and Mayo Clinic Florida reports on overworking<\/a> have found common ground on certain causes of overworking reported by many employees and employers, such as:<\/p>\n\n\n\n
- \n
- Perfectionism,<\/li>\n\n\n\n
- Unreal expectations,<\/li>\n\n\n\n
- \u201cGrind\u201d culture, and<\/li>\n\n\n\n
- Work addiction.<\/li>\n<\/ul>\n\n\n\n
Let\u2019s talk more about the individual causes and its examples down below.<\/p>\n\n\n\n
Cause #1: Perfectionism<\/h3>\n\n\n\n
Multiple sources, including an article in Harvard Business Review<\/a>, show a correlation between perfectionism and fear of failure\/deep-rooted insecurities.<\/p>\n\n\n\n
Namely, individuals who seek perfection in both private and professional spheres of life find comfort in taking care of every single detail. In return, they \u201csatisfy\u201d their insecurities, similarly to OCD patients.<\/p>\n\n\n\n
The obsessive nature of working late is reflected in compulsive behaviors, such as:<\/p>\n\n\n\n
- \n
- Checking their work multiple times,<\/li>\n\n\n\n
- Scraping projects and starting over, and<\/li>\n\n\n\n
- Stressing over small mistakes.<\/li>\n<\/ul>\n\n\n\n
Of course, this is not a claim that perfectionists have OCD, but the tendencies in both cases are similar and should not be disregarded.<\/p>\n\n\n\n
Cause #2: Unreal expectations<\/h3>\n\n\n\n
From one end of the spectrum to the other, many employees have noted that unreal expectations from bosses and managers have caused them to stay late and way beyond their working hours for the day.<\/p>\n\n\n\n
This, again, leads to stress and fear of losing wages or even their job, which in turn can play a role in developing physical symptoms, such as:<\/p>\n\n\n\n
- \n
- Stress headaches,<\/li>\n\n\n\n
- Nausea,<\/li>\n\n\n\n
- Fatigues,<\/li>\n\n\n\n
- Anxiety, and<\/li>\n\n\n\n
- Insomnia.<\/li>\n<\/ul>\n\n\n\n
Cause #3: \u201cGrind\u201d culture<\/h3>\n\n\n\n
In recent years, grind <\/em><\/a>culture<\/em><\/a> has<\/span> become all the rage.<\/p>\n\n\n\n
In basic terms, grind culture dictates that \u201craw\u201d progression that leads to financial security and stability is the most efficient way to do business. Suffice to say, working long hours in environments that support grind cultures is no longer a question but a standardized way of doing things.<\/p>\n\n\n\n
Motivated by money, most employees willingly enter such environments that have often been described as \u201ccults,\u201d so to speak. <\/p>\n\n\n\n
Track goals with Clockify<\/a><\/p>\n\n\n\n
Cause #4: Work addiction<\/h3>\n\n\n\n
Lastly, work addiction is a term that has been around for quite some time, but still affects many people across the globe.<\/p>\n\n\n\n
Whether it\u2019s due to passion, financial motivations, or professional progression \u2014 many experience real mental and physical symptoms of work addiction.<\/p>\n\n\n\n
Furthermore, a study conducted by the National Library of Medicine<\/a> found that employees with strong job demands are at higher risk of work addiction. Namely, the study has shown that there were 5 times more workers with a high risk of work addiction employed at jobs with strong demands than those with low-demanding positions.<\/p>\n\n\n\n
All in all, a conclusion could be drawn that it\u2019s not always worth it to chase high-rewarding jobs if it poses a risk to your mental and physical health.<\/p>\n\n\n\n
What are the signs of being overworked?<\/h2>\n\n\n\n
Additional working hours and spending too much time at the office can make you feel overwhelmed. Besides tiredness, you\u2019ll feel effects on your physical and mental health<\/a> when working overtime.<\/p>\n\n\n\n
That\u2019s why you should be able to recognize the most common examples of overwork, which are:<\/p>\n\n\n\n
- \n
- Fatigue,<\/li>\n\n\n\n
- Lack of sleep,<\/li>\n\n\n\n
- Feeling distracted,<\/li>\n\n\n\n
- Weakened immune system,<\/li>\n\n\n\n
- Bad mood,<\/li>\n\n\n\n
- Weight fluctuations, and<\/li>\n\n\n\n
- Poor work-life balance. <\/li>\n<\/ul>\n\n\n\n
Let\u2019s explore each sign thoroughly. <\/p>\n\n\n\n
Sign #1: Fatigue<\/h3>\n\n\n\n
Fatigue refers to an overall feeling of tiredness<\/a> or lack of energy. <\/p>\n\n\n\n
When we say fatigue, we don\u2019t refer to feeling drowsy or sleepy. Fatigue, by default, includes a lack of motivation<\/a> and energy \u2014 it prevents you from doing quality work and being productive<\/a>, among other things. <\/p>\n\n\n\n
Working extra hours during the week will often leave you feeling fatigued and exhausted.<\/p>\n\n\n\n
\n\ud83d\udca1 Clockify Pro Tip<\/strong><\/p>\n\n\n\n
If you\u2019re also experiencing mental fatigue and don\u2019t know how to handle it, read our text: <\/p>\n\n\n\n
- \n
- Mental fatigue: what it is and how to overcome it<\/a><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n
Tips for dealing with fatigue<\/h4>\n\n\n\n
Here is what you can do to handle fatigue more effectively:<\/p>\n\n\n\n
- \n
- Try to isolate your work from your personal life,<\/li>\n\n\n\n
- Think about your priorities and organize your tasks<\/a> accordingly \u2014 do the most important assignments first and leave the less important ones tomorrow,<\/li>\n\n\n\n
- Try to analyze how much time you need for each task by using the work hours tracker<\/a>. When it comes to those more time-consuming tasks \u2013 do them in the morning<\/a>, when you\u2019re fresh,<\/li>\n\n\n\n
- When you\u2019re having a day off, let your work be off, too. Don\u2019t check your emails either,<\/li>\n\n\n\n
- Eat smaller but more frequent meals during the day,<\/li>\n\n\n\n
- Drink enough water and reduce your alcohol and caffeine intake, and <\/li>\n\n\n\n
- Take a walk or exercise. <\/li>\n<\/ul>\n\n\n\n
Sign #2: Lack of sleep <\/h3>\n\n\n\n
It\u2019s late at night, and you\u2019re trying to finish the final part of your assignment. Even though you\u2019re tired, you choose not to sleep. And there you are, making another cup of coffee to keep you awake.<\/p>\n\n\n\n
Sounds familiar?<\/p>\n\n\n\n
If yes, you might be having trouble with sleep deprivation. In fact, about 35% of all adults in the US<\/a> report sleeping less than 7 hours per night.<\/p>\n\n\n\n
Overwork is a notorious sleep disruptor, but there are ways to contain it. <\/p>\n\n\n\n
Tips for dealing with lack of sleep<\/h4>\n\n\n\n
Some of the following tips can help you sleep better in the long run: <\/p>\n\n\n\n
- \n
- Try meditating or doing some yoga,<\/li>\n\n\n\n
- Have a cup of warm tea. You can choose between chamomile, lavender, rooibos red, passionflower, mint tea, or any similar,<\/li>\n\n\n\n
- Avoid large meals two hours before going to bed, and <\/li>\n\n\n\n
- Rethink your decision to stay awake. Consider going to bed, but set your alarm for a bit earlier in the morning than usual. <\/li>\n<\/ul>\n\n\n\n
Sign #3: Feeling distracted <\/h3>\n\n\n\n
When you feel overworked, you find it difficult to focus<\/a>, and start forgetting even the smallest things like names and dates. This happens when you have a lot on your plate on a daily basis, so your brain has to process more data. <\/p>\n\n\n\n
As a result, you feel distracted<\/a> and aren\u2019t able to focus.<\/p>\n\n\n\n
Tips for improving focus when feeling distracted<\/h4>\n\n\n\n
You can improve your focus with these handy tips: <\/p>\n\n\n\n
- \n
- This one is an oldie but goldie \u2014 you need to get a good night\u2019s sleep (at least 7 hours of sleep),<\/li>\n\n\n\n
- Play smart and set a SMART goal<\/a> \u2014 break down one complex project into several smaller, manageable ones, <\/li>\n\n\n\n
- Start writing down everything that\u2019s important \u2014 a to-do list, a meeting schedule, a shopping list, etc.,<\/li>\n\n\n\n
- Set a timer whenever you need a reminder for an important meeting. For example, 30 minutes before the meeting so that you can prepare,<\/li>\n\n\n\n
- Find a suitable time management technique<\/a>, and <\/li>\n\n\n\n
- Group similar tasks so you can finish them quicker and easier. <\/li>\n<\/ul>\n\n\n\n
\n\ud83d\udca1 Clockify Pro Tip<\/strong><\/p>\n\n\n\n
A classic tip for improving your focus is having a to-do list policy. Writing down tasks and jotting down all your thoughts will most certainly help you improve your productivity.<\/p>\n\n\n\n
- \n
- I tried 6 to-do list methods: Here\u2019s my verdict<\/a><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n
Sign #4: Weakened immune system<\/h3>\n\n\n\n
Anxiety, headaches, chest pains, stomach issues \u2014 all can be tied to having a stressful, overwhelmed lifestyle. Stress can also weaken your immune system, which means that your body won\u2019t be able to defend itself from sickness.<\/p>\n\n\n\n
Tips for boosting your immune system<\/h4>\n\n\n\n
You can try to boost your immune system by: <\/p>\n\n\n\n
- \n
- Taking a break whenever you can and getting as much sleep as you can,<\/li>\n\n\n\n
- Recognizing and minimizing stressors in your life and at work, <\/li>\n\n\n\n
- Trying to incorporate more vitamins into your daily diet \u2014 choose citrus fruits, almonds, and other immune system boosters,<\/li>\n\n\n\n
- Steering clear from alcohol and coffee and hydrating regularly, <\/li>\n\n\n\n
- Maintaining a diverse and balanced diet, and <\/li>\n\n\n\n
- Taking supplements if necessary. <\/li>\n<\/ul>\n\n\n\n
Sign #5: Bad mood<\/h3>\n\n\n\n
If you often work late hours, you will also feel more under pressure and anxious. Overwork can truly influence your mood, and not in a good way.<\/p>\n\n\n\n
Tips for improving your mood<\/h4>\n\n\n\n
Even when you\u2019re passionate about your job, be sure to have some time to unwind. There are ways to help you better cope with stressful situations and boost your mood instantly: <\/p>\n\n\n\n
- \n
- Have a cup of coffee with your friends\/family or go to the movies,<\/li>\n\n\n\n
- Have a quick clean-up! Tidying up your workspace can help you feel more in control and less stressed about little things,<\/li>\n\n\n\n
- Listen to some soothing\/energizing music, <\/li>\n\n\n\n
- Eat something sweet, and <\/li>\n\n\n\n
- Have a sniff of your favorite perfume! Certain scents are known to affect our mood positively<\/a>. Lemon, for example, can help you calm and clarify your thoughts, cinnamon fights off mental fatigue, and peppermint is an energy booster. <\/li>\n<\/ul>\n\n\n\n
Sign #6: Weight fluctuations <\/h3>\n\n\n\n
Did you skip your meal because you didn\u2019t have time to eat? <\/p>\n\n\n\n
Or maybe you\u2019ve ordered some junk food for the fifth time this week? Whichever the case, these bad eating habits can surely affect your weight and overall health.<\/p>\n\n\n\n
Tips for maintaining a healthy diet<\/h4>\n\n\n\n
- Try to analyze how much time you need for each task by using the work hours tracker<\/a>. When it comes to those more time-consuming tasks \u2013 do them in the morning<\/a>, when you\u2019re fresh,<\/li>\n\n\n\n
- Mental fatigue: what it is and how to overcome it<\/a><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n
- Career burnout and its effects on health<\/a><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n