Constantly Stressed & Overworked: How to Know, and What to Do About It
Feeling like you’re on the edge of burnout? Learn the symptoms & consequences of chronic stress & overworking…. and the top tips for finding balance.
As a psychologist and coach with expertise in stress and burnout, I have witnessed firsthand – and personally encountered – the toll that unrelenting demands and excessive work can exact on driven high achievers. It's a common tendency to push ourselves to the limit, believing there's no alternative. Yet, the repercussions of overexertion on both our physical and mental well-being can be profound.
Physical Symptoms of Chronic Stress & Overworking
Overworking can have a significant impact on physical health. When we push ourselves too hard, we’re more likely to experience health problems such as headaches, muscle tension, gut issues, and fatigue. Lack of rest wears down the immune system, which can make us more susceptible to illness. Overworking can also lead to more serious stress-related health problems, such as high blood pressure, heart disease, and diabetes. The lack of exercise and unhealthy eating habits that often accompany overworking can also contribute to these problems.
Mental Symptoms of Chronic Stress & Overworking
Overworking can have a significant impact on mental health. It sounds obvious, but when we’re constantly working, we don’t give ourselves an opportunity for downtime, which is when we are most likely to develop new ideas and find creative solutions to problems. Overworking is also a contributor to burnout, which can lead to feelings of exhaustion, cynicism, and a lack of motivation.
Social Consequences of Chronic Stress & Overworking
Finally, overworking can negatively impact our relationships, as we may become less present and less able to connect with others. If we are constantly telling ourselves we’re too busy and don’t have time, then we miss out on opportunities for fun, laughter, and connection with those we care about most.
Ways to Slow Down & Prevent Burnout
If you’re a high-performing, ambitious individual, it’s important to prioritize your physical and mental health. Here are a few tips for becoming less busy and making time for rest:
Set Boundaries with Yourself
One of the most important things you can do to reduce overworking is to set boundaries- not just with others, but with yourself. This means setting limits on your work hours, having a distinctive end to the work day, saying no to requests that don’t align with your priorities, and making time for both rest and activities that bring you joy.
2. Practice Simple Mindfulness
Mindfulness is a powerful tool for reducing stress and increasing resilience. Try incorporating mindfulness practices into your daily routine, such as pausing for one minute every hour and taking 5 slow, deep breaths. This can help you stay grounded and present, even when things get busy.
3. Make Time for Self-Care
Real self-care is essential for maintaining physical and mental health. Make time for activities that help you relax and recharge, such as reading a book that is not related to work, going for a walk outside in nature, or simply asking yourself, “What do I need?”- and then allowing yourself to have it.
4. Prioritize Sleep
Sleep is critical for physical and mental health, yet it’s often the first thing we sacrifice when we’re busy. Make sure you’re getting as much sleep each night as you realistically can, and consider making small changes to your sleep environment, such as reducing screen time before bed. Even putting the screens away 5 minutes earlier is better than not doing anything at all!
5. Get Support
Finally, don’t be afraid to ask for help when you need it. Talk to friends, family members, or colleagues about what you’re going through, or consider seeking support from a mental health professional or coach. Remember that taking care of yourself is not a sign of weakness – it’s a sign of strength and resilience.
In Conclusion
Overworking can have serious consequences for physical and mental health, but there are steps you can take to become less busy and make time for rest. By setting boundaries, practicing mindfulness, making time for self-care, prioritizing sleep, and getting support, you can maintain your physical and mental health and avoid the negative consequences of overworking and burnout. Remember that taking care of yourself is essential for achieving long-term success and fulfillment in your personal and professional life.
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