Are You A Workaholic? How To Tell And What To Do About It

Written By:

Written By:

you Workaholic 1

Workaholism is an addiction that is plaguing the average worker in the U.S. Research shows that almost half consider themselves โ€œworkaholics,โ€ putting in four hours of unpaid overtime per week, and spending another four hours just thinking about work.




How can professionals manage their time in a more balanced way and push back to establish more work/life balance?

To learn more about this, I caught up with Dr. Ross Nelson, a licensed clinical psychologist. Nelson is a Behavioral Health Program Consultant at Crossover Health and a licensed clinical psychologist with over 12 yearsโ€™ experience providing therapy, consultation, and leadership across diverse healthcare systems ranging from innovative startups, government agencies, large for-profit healthcare organizations, and non-profit mental health clinics. Nelson specializes in Cognitive-Behavioral Therapy and is devoted to shaping and scaling next-generation mental healthcare systems.



Prior to establishing his own practice, Nelson served as behavioral health clinical psychologist at Crossover Health, providing healthcare to employees of large technology companies in Silicon Valley.

He also served as a psychologist at Kaiser Permanente, providing expertise, guidance, consultation, department-wide didactic training, and treatment for individuals overcoming anxiety disorders and stress.

Hereโ€™s what he shares about workaholism that we need to know:

Ross Nelson: While the American Psychological Association does not yet recognize โ€œworkaholismโ€ as a clinical condition, the phenomenon has been studied and well researched since the term was first coined in 1971. Consequently, we are aware of primary indicators of workaholism. These include:




  • Being a workaholic means working more than what is reasonably expected (as established by the job requirements and individual economic needs) despite negative consequences (i.e. relationships, health, social life, or otherwise)
  • Having persistent and frequent thoughts about work when not working
  • Feeling compelled to work due to internal pressures without external evidence to support this compulsion

Related: Signs You Use Busyness As A Coping Mechanism (& How To Slow Down)

Caprino: Wow, by those standards, thatโ€™s almost every professional I work with and coach! Who is most susceptible to becoming a workaholic?

Nelson: In general, workaholism affects men and women equally and is not correlated to education level, marital status, or part-time versus full-time employment. Research shows that of the Big Five personality traits (extraversion, conscientiousness, agreeableness, openness to experience, and neuroticism), people high on conscientiousness, extraversion, neuroticism, and openness may be more susceptible to becoming workaholics. Additionally, people who are achievement-oriented, perfectionistic, or show compulsive tendencies may also be at risk for workaholism.

Itโ€™s important to note that technology in the workplace may have a role to play in the prevalence of workaholism.

For example, the boundaries between work and home tend to blur with company-provided computers, emails pushed to smartphones and late-night text messages from bosses. Sadly, itโ€™s common that workplaces with high-stakes positions, high salaries, pressure, and demand donโ€™t exactly promote โ€œwork-life balance.โ€

Being workaholic -  Busy Living or Busy Dying!

Caprino: Yes, this has parallels to what I call โ€œperfectionistic overfunctioningโ€ which can be so damaging to our health, happiness, success and well-being. But have you found that workaholism can ever be a good thing?




Nelson: Yes, if someone is lonely, unhappy in their relationships, does not enjoy their hobbies or free time, or generally dislikes their life outside of work, then being a workaholic can be wonderful (please note tongue-in-cheek tone). Otherwiseโ€ฆno, Iโ€™m sorry. I canโ€™t possibly recommend being a workaholic.

Some researchers have proposed that there can be short-term benefits, such as praise from bosses, but the long-term consequences (insomnia, stress, depression, anxiety, marital problems, decreased social life, etc.,) clearly outweigh the potential rewards received. To drive this point home, recently in Japan, the term โ€œkaroshiโ€ has been surfacing, which is used to describe when someone has a heart attack, stroke, or commits suicide as a result of work-related stress.

Itโ€™s important not to confuse โ€œengagementโ€ and โ€œworkaholism.โ€ While workaholism is generally believed to be pathological, work engagement is, indeed, a good thing. Engagement distinguishes itself as an employeeโ€™s positive attitude and feelings toward their job. It is a healthy form of heavy work involvement and does not include the guilt associated with not working.

Caprino: What can employees do to survive work environments that encourage workaholism?

Nelson: Itโ€™s become increasingly common for not only individuals to treat workaholism as a โ€œbadge of honor,โ€ but for companies or even entire industries (i.e. technology, finance, and entrepreneurism) to promote the โ€œout-grind, out-hustle, and out-work everyoneโ€ mindset.

Related: 20 Signs Youโ€™re Experiencing Soul Loss

To โ€œsurviveโ€ such an environment, I recommend employees:

Advocate:

Seek out opportunities to speak with your manager about their expectations for the job as well as your desire for balance. Vulnerability and honesty can go a long way in communicating with a manager who may be unaware of the strain youโ€™re experiencing. If your manager seems to want email responses in the evenings and weekends, start a dialogue about it, and if the emails are not noted as โ€œurgent,โ€ simply ignore them until the next workday.




Reflect and Prioritize:

Research has indicated that excessive workers are less effective, have worse health, and in fact, make more errors than their more balanced counterparts. Reflect and remind yourself of this fact if you find yourself working in an environment that encourages workaholism.

Remember too that there will always be more to do, so you must prioritize and draw the line somewhere. In setting your own boundaries, you may even find yourself outperforming your workaholic colleagues.

Related: How To Find Your Balance and Peace of Mind โ€“ According To Your Zodiac Sign

Change:

If your job environment doesnโ€™t fit your working style and interests, maybe itโ€™s time to seek out a new employer that encourages reasonable work-life balance. Even if it means you need to take a pay cut, ask yourself if the freedom and stress relief is worth it in the long run.

Caprino: In my career coaching work, and as a former marriage and family therapist, I address workaholism in key ways aimed at helping the client understand their drive (and guilt and fears around) perfectionistic over-functioning, and explore new behaviours, mindsets and habits that help them shift away from doing more than is necessary, appropriate and healthy and trying to get an A+ in all of it. Iโ€™m interested in how you treat workaholism therapeutically?




Nelson: There are a number of evidence-based methods and techniques used to combat workaholism. Traditionally, a therapist offers behavioral strategies, including those recommended below, and helps people learn how to combat negative/irrational thoughts and feelings (i.e. guilt, fear, and anxiety) prevalent among workaholics.

Related: 30+ Dalai Lama Quotes to Enrich Your Life With Wisdom

Here are 5 behavioural strategies to begin treating workaholic tendencies:

1. Shut It Down:

Commit to gradually cutting down the number of hours worked each week. For example, commit to leaving work at a certain time each day or to work 5 days per week.

2. Release Control:

Practice letting go of control by delegating work, forgoing unimportant tasks, and letting things be less than โ€œperfect.โ€

3. Set Healthy Limits:

Avoid saying โ€œyesโ€ to every work request and taking work home with you. Use vacation time and take small breaks throughout your day.

4. Engage in Hobbies:

Schedule daily recreational activities. Take up a new exercise class, join a meetup group, find weekend activities taking place in your city, go on a road trip, or engage in a hobby you liked when you were younger, but may have lost touch with.



5. Connect With Others:

Offer yourself another opportunity to distance yourself from work, while also engaging in the pleasure of human connection by spending time with friends and family.

Are You A Workaholic? Leave your thoughts about Workaholism in comments below.


Written by: Kathy Caprino

Originally appeared on: Kathy Caprino

you Workaholic Pin


— Share —

Published On:

Last updated on:

— About the Author —

Leave a Reply

Your email address will not be published. Required fields are marked *

Up Next

Canโ€™t Get Out Of Bed? You Might Have Clinomania!

Harmful Clinomania Symptoms And How To Treat It

Ever had those mornings (or afternoons) when your bed feels like a black hole, sucking you in with an invisible force? You tell yourself, just five more minutes, but before you know it, half the day is gone. If this sounds all too familiar, you might be dealing with clinomania.

Learn more about this condition, before the need to stay in bed goes beyond laziness and turns into an actual struggle. So, letโ€™s explore!

Read More Here:

Up Next

7 Foods That Make You Happy And Chase Away The Blues

Best Foods That Make You Happy Instantly!

Dealing with stress, anxiety, or sadness? What if we told you that food could help lift your mood? Below are 7 foods that make you happy by triggering the release of feel-good hormones like serotonin and dopamine. 

Itโ€™s natural for curveballs and life stressors to get the best of you but a comforting dish or a nutrient-packed snack can help chase away the blues and bring a smile to your face. 

So without further ado, make the right food choices! Here are 7 best foods for happiness that can help improve your mood and leave you feeling more energized.

Read More Here: What Your Food Crav

Up Next

The Scandinavian Sleep Method: The Nordic Way To Peaceful Sleep and Relationships

Scandinavian Sleep Method Interesting Benefits Of It

Are you tired of the nightly battle over the covers? Do you and your partner constantly disturb each other trying to stay warm and cozy? The Scandinavian sleep method is a simple bedroom tweak that could save your relationship from the nightly tug-of-war.

Most couples often have minor disagreements when it comes to sharing a bed. Like one partner hogging the blanket, taking up too much space, or snoring can lead to frustration and create small conflicts.

If this sounds all too familiar, then it’s time to consider a simple yet revolutionary solution โ€“ the Scandinavian Sleep system. So letโ€™s learn more about it!

Up Next

7 Things Unhappy People Do That You Should Avoid

Habits of Unhappy People (And How to Break Them)

We all know someone who just canโ€™t seem to shake off that cloud of negativity. You know the type: always complaining, never satisfied, and just plain miserable. Maybe you’ve even caught yourself slipping into these same habits of unhappy people from time to time. It’s easy to fall into habits that slowly drain the joy out of life without even realizing it. But donโ€™t worryโ€”you’re not stuck there forever.

In this post, weโ€™re going to talk about 7 habits that unhappy people often have, and more importantly, how to break free from them. Spoiler alert: itโ€™s not as hard as you think!

7 Habits of Unhappy People

Dwelling on the Negative

Up Next

Mental Wellness: 10 Ways to Keep Your Mind Healthy in 2025

Mental Wellness Ways to Keep Your Mind Healthy in

Modern life can lead to burnout, stress, and a sense of overwhelm. Our jobs, love lives, families, and social life demand so much time and effort that taking care of our minds is not a luxury but a necessity. Here are 10 ways to keep your mind healthy in 2025.

Maintaining mental wellness doesnโ€™t have to be complicated. There are simple yet impactful things you can do to keep your mind healthy, and help you cultivate a peaceful, positive life.

So, whether youโ€™re looking to enhance your focus, or simply feel more at ease with whatever challenges life throws at you, these 10 practical tips on how to keep your mind healthy will guide you towards better mental health in the year ahead.

Read

Up Next

The Magic of Brown Noise: Is It A Soothing Solution For Sleep? 5 Benefits To Know!

Brown Noise: Is It Good For Sleep? Great Benefits To Know!

Do you like sleeping with a relaxing sound playing in the background? Lots of people have found that brown noise helps them sleep better. But what is it and why does it work for so many people? Letโ€™s find out!

If you’re looking for a natural way to improve your sleep, and focus like a pro then in this article, we’ll take a deep dive into what does brown noise do, its benefits, and how it can change your sleep routine. Millennials and Gen-z who have trouble waking up or sleeping should definitely learn more about it!

Up Next

Are We Wrong About Weight and Health? The Truth Behind Common Myths

Are We Wrong About Weight and Health? Truth Behind Common Myths

Think weight and health go hand-in-hand? Not so fast! Thereโ€™s a lot more to the story, and some of what youโ€™ve heard might be way off track. This article is going to explore what people get wrong about weight and health, and how to change this mindset.

It is possible to be healthy no matter your size.

That pain in your knee that just wonโ€™t go away. The wince you feel every time you bend down to pet your dog. The grinding feeling in your joints during long walks.

You know you need to see a doctor. But every time you think about setting up an appointment, images from previous visits flash through your head: the way your heart raced as you stepped on the scale.

The flush in your cheeks as you saw the number. The embarrassment you f