Updated 02/17/2023
Avoiding the pitfalls of workaholism is possible, though. Discovering the difference between loving your job versus being addicted to working is the first step. Next is looking for signs you’re developing a work addiction, potential causes, and the adverse effects on your mental health and well-being.
Concerned about how much you work? Continue reading — we’ll look at strategies to manage your addiction so you can enjoy success without letting it take control of every aspect of your life. Learn everything you need to know about the symptoms of workaholic tendencies so that you can overcome them.
What is a Workaholic?
The true workaholic definition is someone who works excessively and compulsively, often to the detriment of their physical and mental health. As a result, they may have difficulty taking breaks or time off from work, even when necessary for their well-being.
Workaholism vs. loving your work
It can be challenging to differentiate between loving your job and being addicted to it. However, some key differences set these two things apart. First and foremost, if you’re wondering, am I a workaholic, there’s a good chance you might be.
Loving your work: A person who loves their job generally has a healthy balance between work and personal life. For example, they’ll take regular vacations or days off without feeling guilty.
Workaholic: Workaholics prioritize their jobs over anything else, generally without regard for self-care or leisure activities. Someone with a work addiction may feel anxious if they don’t stay on top of all tasks, regardless of how much time they spend focusing on work each day.
Signs of WorkaholismWorkaholic symptoms can include working long hours, feeling anxious when not working, and having difficulty disconnecting from work. Understanding the underlying causes of workaholism is critical in developing strategies to manage it.You think about work constantly, even when you’re not working.Your mind is always on your job, and it’s hard for you to relax or focus on anything else.You prioritize work over everything else, including family, friends, hobbies, and leisure activities.You feel guilty if you take time off from work or don’t finish all your daily tasks.You find yourself working late into the night more often than not, with little regard for how much sleep you get each night.When faced with stressors outside work (such as relationship issues), you bury yourself in your job instead of dealing with them head-on.Even if you don’t have any pressing deadlines, you still choose to stay late at the office past working hours.Long hours have become a habit, regardless of how tired you are.If these behaviors sound familiar, you may have an unhealthy obsession with your career.
Signs of Workaholism
Workaholic symptoms can include working long hours, feeling anxious when not working, and having difficulty disconnecting from work. Understanding the underlying causes of workaholism is critical in developing strategies to manage it.
If these behaviors sound familiar, you may have an unhealthy obsession with your career.
Causes of Workaholism
Workaholism is a type of addiction where someone becomes overly focused on their hard work to the point that it interferes with other aspects of life. It can lead to physical and mental health problems and relationship issues. What causes this type of addiction?
How work addictions form
People who become addicted to work often share similar personality traits. They might show extreme competitiveness, ambition, self-discipline, and dedication. That said, everyone’s experience with workaholism will vary depending on their unique circumstances and motivations behind why they work too much.
What type of personality is a workaholic?
A workaholic has an excessive need to work and often puts their job before other aspects of life. As a result, they may have difficulty relaxing or taking time off and feel guilty when not working.
Workaholics are typically highly driven, ambitious individuals who strive for success in all areas of their lives. They can be perfectionists and tend to put a lot of pressure on themselves to achieve goals. While these traits can lead to great success, workaholics must learn to balance their professional and personal lives to maintain good mental health.
The Negative Effects of Workaholism
Workaholism can be difficult to identify because many people are proud of their hard-working nature. Still, it’s time to take action when it interferes with your mental, physical, and social health.
Mental health burnout
Relationships
Workaholics tend to neglect relationships with family members and friends in favor of work obligations. This can cause tension between them and their loved ones, who may feel neglected or resentful that so much attention is being given to work instead of them. Additionally, those who are married or in a relationship may struggle with communication issues if one partner works too much. It’s wildly important to knowhow to communicate in a relationship.
Physical health
Spending too much time at work doesn’t just affect mental health. It can impact physical health, too. Not making the time for exercising or eating healthy can lead to weight gain, fatigue, headaches, and more.
Poor quality work in the long run
Overworking yourself can lead to a state where we actually becomelessproductive than usual. This can be due to an intense need for more concentration, focus, creativity, and decision-making skills that become overwhelming.
How to Overcome a Work AddictionThere are multiple approaches you can take to help manage workaholic symptoms. Learn to overcome your tendencies to make work your first — often only — priority.Take the work addiction risk test (WART)Taking theWork Addiction Risk Test(WART) can give answers to anyone looking to identify signs of workaholism. WART is a standard questionnaire focused on detecting workaholism. It can be a helpful starting place if you’re looking to examine their work behaviors.MeditationMeditation for stresshelps still the mind so you can begin to separate yourself from your work. If you’re new to meditation, there are a lot of excellent meditation apps, such as Insight Timer and Calm, which have a vast library of meditations to choose from. Vipassana is a style of guided meditation that teaches you to detach from your thoughts and anxiety that comes with workaholism and feeling like you’ll never be able to get everything done.JournalingJournaling for mental healthcan be a great way to process your thoughts and feelings through a safe outlet. It’s a quick and inexpensive therapeutic tool that can be done anywhere, anytime. For example, journaling first thing in the morning can let you dump all your worries for the day. Writing down your thoughts can also bring clarity when you feel burned out or bad about boundaries.Find a friendFinding a friend who can hold you accountable — whether that’s at work or someone from your personal life — can be a great way to help you stick to your commitment. Breaking any addiction can be difficult, so having somebody who understands can be instrumental in you making fundamental changes in your life.Set boundaries — and stick to themKnowinghow to set boundariesis a great way to manage addiction of any kind. When you identify lines that cannot be crossed and then enforce them, you become firm in your convictions and in changing your habits. Your boundaries can be about when you work, how late you work, where you work, or setting rules for yourself or others about what is (and is not) acceptable in your work life.Identify triggersReflect on what triggers you to work too much. Is it fear of failure? Low self-esteem? A need for approval? Once you identify your triggers, you can start developing strategies to manage them without relying on excessive work as an escape mechanism or distraction from difficult emotions or situations.Prioritize self-careWhen dealing with a work addiction, taking care of yourself should always come first before anything else.What is self-careexactly? Self-care can include many things. For example, getting enough sleep each night, eating healthy meals throughout the day, exercising regularly (even just 20 minutes per day), meditating or praying, and journaling are all critical for maintaining good physical and mental health. You can break workaholic tendencies.Individual and group therapyIndividual and group therapy can be beneficial when battling a work addiction. Discussinggroup therapy topicsis great if you want to connect with others going through similar experiences. In both instances, therapy offers a safe space to get the support and understanding you need to recover from your work addiction.Changing your relationship with work can be a long process. Still, itispossible to create a healthier work-life balance. If you need help with your fight against work addiction, consideronline therapywith Talkspace. It’s a convenient, confidential way to work with a licensed therapist who can help with those hard-to-establish boundaries.
How to Overcome a Work Addiction
There are multiple approaches you can take to help manage workaholic symptoms. Learn to overcome your tendencies to make work your first — often only — priority.
Take the work addiction risk test (WART)
Taking theWork Addiction Risk Test(WART) can give answers to anyone looking to identify signs of workaholism. WART is a standard questionnaire focused on detecting workaholism. It can be a helpful starting place if you’re looking to examine their work behaviors.
Meditation
Meditation for stresshelps still the mind so you can begin to separate yourself from your work. If you’re new to meditation, there are a lot of excellent meditation apps, such as Insight Timer and Calm, which have a vast library of meditations to choose from. Vipassana is a style of guided meditation that teaches you to detach from your thoughts and anxiety that comes with workaholism and feeling like you’ll never be able to get everything done.
Journaling
Journaling for mental healthcan be a great way to process your thoughts and feelings through a safe outlet. It’s a quick and inexpensive therapeutic tool that can be done anywhere, anytime. For example, journaling first thing in the morning can let you dump all your worries for the day. Writing down your thoughts can also bring clarity when you feel burned out or bad about boundaries.
Find a friend
Finding a friend who can hold you accountable — whether that’s at work or someone from your personal life — can be a great way to help you stick to your commitment. Breaking any addiction can be difficult, so having somebody who understands can be instrumental in you making fundamental changes in your life.
Set boundaries — and stick to them
Knowinghow to set boundariesis a great way to manage addiction of any kind. When you identify lines that cannot be crossed and then enforce them, you become firm in your convictions and in changing your habits. Your boundaries can be about when you work, how late you work, where you work, or setting rules for yourself or others about what is (and is not) acceptable in your work life.
Identify triggers
Reflect on what triggers you to work too much. Is it fear of failure? Low self-esteem? A need for approval? Once you identify your triggers, you can start developing strategies to manage them without relying on excessive work as an escape mechanism or distraction from difficult emotions or situations.
Prioritize self-care
When dealing with a work addiction, taking care of yourself should always come first before anything else.What is self-careexactly? Self-care can include many things. For example, getting enough sleep each night, eating healthy meals throughout the day, exercising regularly (even just 20 minutes per day), meditating or praying, and journaling are all critical for maintaining good physical and mental health. You can break workaholic tendencies.
Individual and group therapy
Individual and group therapy can be beneficial when battling a work addiction. Discussinggroup therapy topicsis great if you want to connect with others going through similar experiences. In both instances, therapy offers a safe space to get the support and understanding you need to recover from your work addiction.
Changing your relationship with work can be a long process. Still, itispossible to create a healthier work-life balance. If you need help with your fight against work addiction, consideronline therapywith Talkspace. It’s a convenient, confidential way to work with a licensed therapist who can help with those hard-to-establish boundaries.
Sources:
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