Feeling Burnout? It Might Actually Be Fueled by Workaholism
The ideal of focus means the employee is dedicated to one goal, one thing, at all times. They eat, sleep and breathe this goal. They wake up thinking about it and go to sleep wishing for it.
Sounds pretty crazy right? But, I’ve found it is more common than we think.
I remember a common “gold-star” teacher would be the one who “got there first every morning and was the last to leave.” I got the ick just from reading that statement.
Is it ok from time to time to work from sunup to sunset? Sure. I get it. But, for that to be your identity?! It might be time to reassess. And don’t just take my word for it.
The Pew Research Center shared that over half of working Americans do not use their allocated vacation days, citing that there is too much work to do and they don’t want to catch back up.
And maybe you can relate…
I found the definition of “workaholism” to be very eye opening from author of Chained to a Desk by Bryan Robinson: “a compulsive disorder that manifests itself through self-imposed demands, an inability to regulate work habits, and an over-indulgence in work — to the exclusion of most other life activities.”
Workaholism can lead to an initial “high” of productivity but over time it leads to diminishing productivity, higher rates of burnout and according to the World Health Organization even higher risks of stroke and heart disease.
This is alarming. And yet, I’ve seen it happen with colleagues and at times even myself.
I remember at times in my career when I decided to work more to avoid other parts of my life. I remember being told by superiors that this is the way “we do things here.”
I remember feeling like if I wasn’t at my desk I wasn’t being productive. I remember a time when I didn’t focus on my personal development, I was hurting the team.
Unfortunately, we live in a world that glorifies revenue over personal health and compensates and promotes those who push themselves the hardest.
But I believe it doesn’t have to be this way. There is a way that you can LOVE your work and give it your all without burning the midnight oil every single day.
7 Ways To Combat Workaholism
If you’re prone to being a workaholic (in the name of just lovinggg your work and never wanting to stop), but you know that you need to change to protect your mental health, here are some tips from the Harvard Business Review on what you can do to combat overwork or workaholism:
Remember we do our best work when we work for no more than 90 minutes at a time.
This can be as simple as getting up to get a snack, taking a little walk, chatting with a coworker.
A friend once told me if you work with your hands, rest with your mind. If you work with your mind, rest with your hands.
Basically it means to give your brain a rest if you are deep into the throws of mentally tough work with activities that work your body.
My favorite is taking a 3 p.m walk with my best walking buddy Gravy on work days.
➡️ Your Action: Take a break!
2. Committing to 20-30 minutes of exercise daily can help avoid burnout.
The New York Post reported that a whopping 64% of Americans who worked in offices gained weight. On average they gained 12 pounds.
I can confirm that when I moved from a classroom job to a desk job I gained the “corporate couple.” One of the best things for me last year was adding a walking pad to my habits. I was able to stay active while still working. I like to bring out Pattie the Walking Pad during hour-long meetings.
➡️ Your Action: Take a walk (even if it is around the hallways)
3. Getting good sleep (at least 7 hours) is essential in energy production.
I was once at an educators conference with mid-career teachers and when asked who got at least 7 hours of sleep a measly 3 people out of 30 raised their hands.
Friends, you are not too busy to sleep. It’s time to commit to having a bedtime like you did when you were a kid.
➡️ Your Action: Set a sleep timer on your watch/ phone to alert you of “bedtime”
4. Sit with yourself as you reflect on your relationship with workaholism.
Nothing like a good writing session to build your self awareness!. Pick up a pen and paper or your favorite notes app or heck be like me and text yourself. Take time to really process your feelings with workaholism.
➡️ Your Action: Think through this, maybe even write down your thoughts. Share with a therapist if you have one and need additional support
5. Find something you love outside of work.
I am here to cancel the statement “My job is who I am.”
And trust me… I get it. I am from a career where it became my identity. And it wasn’t healthy.
When I left that sector of my career I had to really take time to separate Sarah the person from Sarah the career woman.
One thing that really helped was focusing on my favorite pastime, Pure Barre. Added bonus I found new friends who I now hang out with after workouts are over!
➡️ Your Action: Keep a hobby, sport, or activity that has nothing to do with your job.
6. Practice saying “No”
I am a daughter of a people pleaser. And my mom (one of the best people I know) was a daughter of one too.
It’s almost like it is ingrained into our subconscious to say yes to everything.
Next time you are asked to volunteer for something, from a work project to a PTA event, just say no. I did some research the the top speaker on “saying no” and found Sarah Knight with over 10 million views on her TedTalk. Now I will warn you she has A LOT of spicy language. If you aren’t here for that check out this “Should I give that F*ck flowchart” from her.
➡️ Your Action: Keep track of your “no’s” and honor and celebrate them.
7. Advocate for Change
If your manager or leader is celebrating workaholism it might be time to talk to them about that. Is working until the night custodial staff comes in part of your company values? No, then why should it be celebrated? Change only happens when someone takes action, and that someone might just need to be you.
➡️ Your Action: Stand up when workaholism is being celebrated in your workplace. Have boundaries and keep them!
Overall, loving your job is great. We love working with clients who are passionate about what they do. However, being aware of your habits about work is important to keep in mind as you also live your LIFE. Because at the end of the day your work isn’t your life.
If you want more tips like these make sure you are connected with Green & Growing Education on Instagram.
