Last month, I witnessed a colleague pass out at her desk. She wasn’t having a heart attack or a stroke but rather suffering from extreme exhaustion. For months, she was doing 12-hour shifts with no breaks and answering emails at midnight. The paramedics diagnosed her with dehydration and exhaustion, but I knew it was something more complicated than that. She was literally working herself to the bone, while her company had no reaction whatsoever. Does this resonate with you? You are certainly not alone. Millions of workers find themselves in a vicious cycle of overwork that destroys one’s health, relationships, and, alongside one’s sanity. Sadly, it’s true that most employers won’t prioritize their employees’s well-being—but that doesn’t disempower them.
There Is an Epidemic Lurking Around
It is reported that the average American works 260 days per year and well surpasses the normal working hours in any industry. Taking into account these statistics, there is a growing illness of ‘worker burnout,’ which continues to self-bombard within any organization. Burnout is defined by the following three symptoms: exhaustion, detachment or distancing from work, and feeling like an incompetent or inadequate achiever. Tools like Controlio can help monitor workload patterns and early signs of overextension, offering a chance to intervene before burnout takes hold. It has also been associated with many chronic health issues such as hypertension, sleep problems, depression, and substance abuse.
Reflect on your last “normal” work week. Did you multitask during lunch? Check work messages at dinner with family? Stress about new projects while trying to sleep? If you answered yes to any of these questions, then you’re on a path towards burnout.
Why Your Company Won’t Save You (And That’s Okay)
Here’s the uncomfortable reality: for most companies, employees are replaceable resources instead of people who have boundaries. Burnout has been acknowledged by WHO, but now it is the employer’s burden to manage it. Most organizations still ignore this responsibility.
It was about three years ago that I learned this lesson when I tried to speak with my manager about my workload. My manager’s response to me was, “Everyone’s busy. You need to manage your time better.” At that moment, I realized how much of a wake-up call this was for me. I sparked the change in my life when I decided to take responsibility instead of waiting on someone else to do it for me.
The Corporate Catch-22
This creates impossible corporate expectations, such as
- Work-life balance is important (while we expect you to answer emails after work hours).
- “Take care of your mental health” (as long as you meet the deadlines).
- “We’re like a family here” (as long as families don’t cut ties during budget restrictions).
These contradictions are more than just coincidences. They stem from the fact that organizations profit by having employees who toil away at unyielding workloads while sacrificing their personal lives, which begs the question—why would they want to change something that makes money and can be exploited?
The Costs of Overworked Employees
Working yourself into overwork is not just a phrase used frivolously. There is a tremendous toll, both mentally and physically, that stems from chronically overworking an individual.
Cardiovascular Health Issues:
Stress results in heart disease, while hypertension has been known as one of the major contributors towards cardiovascular damage.
Immune System Breakdown:
Exhausted bodies are unable to fight off infections. Did you know that people tend to get sick right before important deadlines?
Sleep Disorders:
Stressful and work-related thoughts distance one from sleep, further reducing chances of proper recovery and productivity.
Anxiety Disorders and Depression:
Both fall under the mental hurdles along with an overall emotional imbalance.
- A disengaged state greatly reduces associative thinking and lead generation.
- Disintegration of relationships leads to avoidance or complete withdrawal.
- Complete disappearance of satisfaction elicits a nihilistic view on one’s vocation.
Sarah, who works as a marketing manager, told me, “It was as if I went into fight-or-flight mode during my entire ‘off’ hours such that all I wanted was not to think about work in any shape or form.”
Taking Back Control: Your Well-Being Action Plan Outline
As positive news, you can take instant well-being actions that ultimately translate into better health during work. Even though company policies take time to evolve, you can prioritize your well-being at any point.
Set Firm Rules That Cannot Be Broken
Start Small, Dream Big:
- Set aside one hour each evening where work-related tasks are strictly off-limits.
- Make Sunday your official “digital detox” day.
- Step away from your desk for actual lunch breaks and take a proper break.
- Stop checking emails after 8 PM (no more reading and no sending).
Initially, I only allowed myself 30 minutes of protected time each evening, but now I’m able to have completely work-free weekends. Remember that consistency is key, not perfection.
Master the Skill of Saying “No” Strategically and Creatively
It might feel impossible to say “no,” but it can also help you survive in this world. Here are some options:
- “I’d love to assist, but I am currently at capacity. Which of your existing projects would you need me to deprioritize?”
- “This project seems interesting! Unfortunately, I cannot take this on until next week once I finish [current priority].”
- “Give me a moment; let me review my workload, and then I’ll get back with a realistic timeline.”
Leverage Technology Wisely
Enhancing your work routines can be made easy by using tools like the Controlio Tool, which tracks how you’re spending time on different tasks during working hours, exposes areas where inefficiency mongers are active, and aids you in putting smarter strategies—not harder efforts—to employ while working.
Build Your Own Personal Support System
Create Engagement Partners:
Find other employees with whom you’ll share healthy boundary goals. Share updates frequently so you enjoy celebrating together even small triumphs!
Pursue Other Hobbies:
Last year, I started rock climbing. It’s unrelated to my career in marketing, but this hobby helps manage work stress. Pursuing passions outside of work reminds you that there is more to life than your job.
Seek Professional Assistance:
Therapists are known for helping people navigate crises, but they do so much more. A good therapist develops effective coping strategies that help during stressful times and allow one to maintain perspective throughout the entire situation.
The Ripple Effect of Self-Care
In addition to improving mental health, self-care promotes productivity as well. Employers get higher value from the workers when they take care of their physical and mental wellness. Employees who sleep well make better decisions, use less sick time, and contribute much more compared to those who do not prioritize their overall well-being.
Noticeable Benefits:
- Sharp focus with better decision-making skills.
- Improved relationships with work associates, friends, and family.
- Enhanced creativity and the ability to solve problems.
- Greater mental strength during difficult times.
- More satisfaction in your job, leading to a longer career.
Your Action Plan
If burnout is already an issue, here’s how to tackle it:
This week:
- Make an appointment for a full health check-up.
- Talk openly with friends or family that can be trusted.
- Recognize major sources of stress and how you will address them.
This month:
- Honestly assess your current job/position.
- Start building emergency savings accounts for peace of mind.
- Networking and discovering other potential jobs.
This quarter:
- Assess if the role you are filling is sustainable long-term.
- Learn new skills that have a chance of improving work-life balance.
- Outline actionable strategies for achieving self-growth or transitioning out.
Closing Comments: Your Well-Being Is Worth More Than Performance Metrics
You do not need to evaluate yourself based on how many hours you spend working or replying to emails—your existence does not revolve around churning out tasks until you “shut down” like an industrial machine.
In some cases, the best thing you can do for productivity is to go on a vacation or take time off to recharge your energy and focus.
While change may not happen too soon in regard to overworking culture, adopting a new approach yourself can be done today. Focus on the small steps first while keeping in mind that every little bit helps improve mental health regardless of what measures are being taken.
Your future self will appreciate you making these changes now for your mental well-being and work-life balance. Work available will always be there, but your existence is finite. Strive to thrive through living rather than surviving.
Remember: Setting limits or boundaries for oneself isn’t selfish—in fact, it is necessary. The wellness of an individual should not come at the expense of pretending to emphasize monetary compensation where well-being is at stake during work hours.
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