We all have busy seasons at work—the crunch before a big deadline, the late nights leading up to a product launch. But when busy becomes your new normal, it might be time to ask yourself: “Am I working too much?”
Overwork isn’t just about putting in long hours because you're committed to your career goals. It’s about how work is affecting your health, happiness, and overall well-being.
How many hours of work is considered too much?
According to the World Health Organization (WHO), working more than 55 hours per week significantly increases the risk of heart disease and stroke. But it's not just the number of hours—it’s how work bleeds into your personal life. So, if you’re constantly checking emails at dinner, skipping meals, or losing sleep over deadlines, you might be overdoing it.
How do you tell if you are working too much? 10 signs
Many of us don’t realize we’re overworked until burnout hits. It can be a slippery, hard-to-recognize slope between dealing with some tight deadlines here and there and constantly feeling overworked in your day-to-day. Watch for these warning signs:
1. Insomnia
If you have a hard time falling asleep, frequently wake up at night, or never feeling rested, your body might be screaming for a break. Constant stress at work can make it hard to wind down, leaving you in an endless cycle of exhaustion.
2. Decreased productivity
Ironically, overworking often leads to less productivity. If you’re putting in extra hours but your output is slipping—or you’re making more mistakes than usual—your brain might be maxed out.
3. Feeling constantly distracted
Your brain needs rest to function well. If your attention span is shot, it could be a sign of mental fatigue from overwork. Next time you find yourself staring at your computer screen, unable to focus, consider it your cue to take a restorative break.
Read this next: What Is Cognitive Overload at Work and How to Manage It
4. Loss of passion
Passion for your work is great—until it burns out. If you once loved your job but now feel indifferent or resentful, working too much may be to blame.
5. Lack of energy
Do you come home too drained to do anything but collapse on the couch? If work is sucking the life out of you, your body is waving a big red flag.
6. Deteriorating health
Chronic stress weakens your immune system, making you more vulnerable to colds, infections, and other health problems. If you’re getting sick more often, your workload could be the culprit.
7. Bad mood
Feeling irritable, anxious, or overwhelmed? Mood swings, chronic stress, and anxiety are common side effects of overworking.
8. Your personal relationships are suffering
If your partner, family, or friends keep asking when they’ll see you again, it’s a sign that work is consuming too much of your time. Relationships require attention—just like your job.
9. Difficulty disconnecting
You check emails at the dinner table, think about work in the shower, and struggle to "turn off" at night. Sound familiar? If work is always on your mind, you may be overworking.
10. You turn to alcohol or other unhealthy coping mechanisms
Are you turning to alcohol, junk food, or excessive caffeine just to get through the day? These quick fixes might feel like they help in the moment, but they won’t solve the real problem—and long-term, they could create more problems
Can you get sick from working too much? The potential effects
The high stress levels of chronic overwork have many consequences for your mental and physical health, affecting both your personal and professional life.
Not everyone who exceeds the healthy limit defined by WHO has the same experience. Some people are chronically tired, while others are also experiencing high levels of stress and anxiety on top of fatigue.
“iIf you regularly react to everyday work situations with fight-or-flight symptoms like sweating, a racing heart, or increased anxiety, then your autonomic nervous system is out of balance,” says Mary Poffenroth, a neuropsychologist and STEM faculty member at San Jose State University.
This “fight-or-flight” response is meant to help us deal with immediate threats, but keeping it going for too long can be bad. “Over time, this constant state of heightened arousal leads to physiological changes,” Poffenroth says. “It's a snowball effect that can culminate in full-blown burnout syndrome, characterized by emotional exhaustion, detachment, and a diminished sense of personal accomplishment.”
The potential effects of being overworked and overstressed include:
- Increased risk of cardiovascular diseases
- Higher levels of stress, anxiety, and depression
- Weakened immune system, making you more susceptible to illness
- Declining productivity and creativity
- Strained relationships with family and friends
Too much work taking a toll? Here’s what helps
If you recognize these signs in yourself, here’s how to start reclaiming balance:
Set boundaries
Establish clear work hours—and stick to them. Stop checking emails after a certain time and create a real separation between work and personal life.
Take breaks (without guilt)
Regular breaks boost productivity, not hinder it. Try the Pomodoro Technique (25 minutes of work, five-minute breaks) or simply step outside for fresh air when you’re feeling overworked.
Prioritize sleep and self-care
Aim for at least seven to nine hours of sleep. Hydrate, eat nutritious meals, and make time for activities that bring you joy.
Read this next: Here’s How to Build a Self-care Plan
Learn to say no
You can’t do it all. If your workload is overwhelming, talk to your manager about realistic expectations.
Read this next: Let Them Down Easy: 4 Ways to (Nicely) Say No
Make time for hobbies and loved ones
Reignite your passion outside of work. Whether it’s exercise, music, or simply dinner with family, invest in what makes you happy. Moving your body is a must. “When you exercise—whether it’s a brisk walk, a run, or a gym session—your brain triggers the release of mood-boosting neurotransmitters like endorphins, serotonin, and dopamine,” Poffenroth says. “Endorphins act as natural painkillers and mood elevators, binding to opioid receptors in the brain to reduce the perception of stress and create a sense of well-being.”
Read this next: 25 Fun Hobbies to Do After Work to Unwind and Relax
Seek support
Your mental health is just as important as your job. If stress and anxiety feel unmanageable, consider speaking to a therapist or career coach.
Read this next: What to Do When Mental Health Affects Your Work
The fine line between unhealthy and healthy schedule overload
Working hard is admirable, but working too much can cost you more than you think. If you recognize any of these signs, it’s time to reassess and make changes. After all, your job should support your life, not consume it.
A positive work environment can make all the difference. Browse these amazing open jobs on The Muse—one of them could be perfect for you »