Feeling Overworked? You’re Not Alone

How are you feeling today? Feeling tired, anxious, or stressed? You might be overworked.

Feeling overworked and underpaid is common worldwide. The idea that loving your job means you won't work hard is not true. It's hard to love your job when you're overwhelmed and need a break.

The American Institute of Stress (AIS) found that 40% of people find their job very stressful. 25% say their job is their biggest stress. Also, 34% have trouble sleeping because of work stress, and 29% have yelled at coworkers.

In this article, we'll explore what it means to be overworked. We'll look at signs in the workplace and how to reduce stress with seven easy techniques.

What is Overwork?

Overwork happens when someone works too long or too hard without a break. It makes you feel tired, anxious, or stressed.

In most countries, working extra hours means you get overtime pay. This shows that extra work is recognized as more than regular hours.

Negative Effects of Overwork

Being overworked can lead to exhaustion, burnout, and serious health problems. These include weight changes, a fast heart rate, and more.

We work harder and longer today than before. This is due to our always-on world. It's important to know when our work is harming us.

The main effects of overwork are mental and physical. It also lowers work performance. Working long hours without breaks can make you less productive. Working without vacations for a year can also hurt your performance.

Can You Die from Overwork?

Yes, you can die from overwork. In Japan, this is called Karoshi. It's when someone dies from working too much.

Karoshi deaths are usually from heart attacks or strokes. These are caused by stress and poor eating habits. The Japanese say overwork is the main cause of death, even if it's from a heart attack or stroke.

In The Power of Full Engagement, Tony Schwartz shares a story. Libby Zion died in 1984 after a visit to New York Hospital's emergency room. A lawsuit followed, arguing that Libby's death could have been prevented if the doctors had been well-rested.

Libby Zion's death was not due to overwork. It was because the hospital staff was too tired to give her the care she needed. This led to New York State passing the Libby Zion Law. It limits the hours doctors can work in state hospitals to about 80 hours a week.

Five Signs of Being Overworked

How do you know if you're overworked? Here are five signs to look for in yourself and your team:

1) You Find it Difficult to Relax Outside of Work

If you can't stop thinking about work outside of work hours, you might be overworked. Checking work emails or taking calls during your free time makes it worse.

2) Your Health is Beginning to Deteriorate

Lost or gained weight recently? Eating less or more fast food? Increased resting heart rate or blood pressure? Missing periods? These could be signs of overwork.

3) You Find it Difficult to Concentrate at Work

Look for employees who can't focus in meetings or at their desks. Daydreaming or distraction at work is a clear sign of overwork.

4) You Frequently Feel Weak and Tired

Do you sleep well at night? Not getting enough sleep can make you feel tired. Remember, tiredness isn't laziness. You can overcome laziness if you need to.

5) You Feel Like There’s Not Enough Time in the Day

Feeling like there's not enough time is a common sign of overwork. Too many meetings and extra work from colleagues can make you feel this way.

How to Reduce Stress at Work

Want to reduce stress at work? Here are seven easy ways to do it:

1) Start Your Day with a Morning Routine

Morning routines are my thing. If I had to pick one tip to lower work stress, it's starting with a good morning routine. Try to make your morning routine move from home to work. For example, meditate at home, then exercise on the way to work. Finally, grab your favorite coffee or tea and get ready to tackle the day.

2) Be Honest with Yourself About Your Workload

We all have more work than ever. But we can manage it better. Be honest about what you can do in a certain time. This way, you can avoid making rash decisions and keep important projects on track. Remember, it's better to underpromise and overdeliver.

3) Avoid Workplace Conflict

Staying out of workplace conflicts is key. The American Institute of Stress (AIS) found that 42% of people face yelling and verbal abuse at work. And 10% have seen physical violence because of job stress. It's best to avoid all workplace conflicts for your own well-being.

4) Keep a To-Do List, Avoid Multitasking

Make a to-do list every day and put the most important tasks first. Sticking to this list helps you stay focused and productive. It also reduces stress and feelings of being overwhelmed in the long run.

5) Avoid Eating Lunch at Your Desk

Eating lunch at your desk is becoming more common. But it's not always the best choice. Eating outside can boost your productivity and reduce stress. Try eating in the park and see how it affects your day.

6) Take a Nap

Not everyone can take a nap at work. But if you can, it's a great stress reliever. A short nap can refresh you for the afternoon. If you're new to napping, learn how to nap in short intervals. Even if you can't nap at work, getting enough sleep at night is always an option.

7) Leave Work at the Front Door

When you leave work, it's key to leave work at the front door. This helps you not let work control your life. You work to enjoy life, not the other way around.

Work can be demanding, but it's okay to feel overwhelmed. Learning to manage stress at work can make a big difference. It helps you feel less tired, anxious, and stressed.