Redefining Success: Why Overwork Isn't the Answer

Key Takeaways

The Pitfalls of Overwork and Its Impact on Well-Being:

Overworking can lead to burnout, affecting both your mental and physical health (Wong et al., 2019). Cognitive behavioural hypnotherapy can offer effective strategies to manage stress and improve well being.

The Importance of Work-Life Balance for True Success:

Achieving a balanced life is not just about career success but also about enjoying personal time without feeling guilty. Discover how to navigate work life balance in this earlier post.

How Cognitive Behavioural Hypnotherapy and Coaching Can Offer Solutions to Overwork:

These approaches can help you manage a variety of issues, from stress and anxiety to decision making and emotional regulation. Learn more about the effectiveness of Cognitive Behavioural Hypnotherapy.

Introduction

Overwork in Today's Society

In today's hustle culture, overwork has become a societal norm. We're often told that success is directly proportional to the number of hours we put in. But what if this notion is flawed? Research by Wong et al., 2019 suggests that overwork can lead to severe mental and physical health issues. It's a topic we've touched on before when discussing the importance of setting boundaries to protect your well being.

The Importance of Redefining Success

Success is a term that's often narrowly defined by career achievements and financial milestones. However, a more holistic approach to success—one that includes personal well being and work life balance—is crucial for long-term happiness. This aligns with our previous discussions on the power of mindset in achieving a balanced life.

In this article, we'll delve into the pitfalls of overworking, explore the importance of work-life balance, and discuss how cognitive behavioural hypnotherapy and coaching can offer practical solutions.

The Illusion of Overwork

The Hustle Culture: The Glorification of Overwork in Modern Society

The "hustle culture" has permeated our lives, especially with the rise of social media platforms that glorify endless work. Phrases like "sleep when you're dead" and "rise and grind" have become mantras, creating a culture that equates overwork with success and moral virtue. This mindset is not only misleading but can also be harmful to our mental and physical well being.

The Reality Check:

Long working hours have been shown to have a significant negative impact on health. To counter the glorification of overwork, let's delve into some eye opening facts and figures:

Physical Health

According to a study by the World Health Organization (WHO), working 55 or more hours per week is associated with an estimated 35% higher risk of stroke and a 17% higher risk of dying from ischemic heart disease, compared to working 35-40 hours a week. In 2016, 745,000 people died from stroke and heart disease due to long working hours (Long Working Hours Increasing Deaths from Heart Disease and Stroke: WHO, ILO, 2021).

Other health issues related to overwork include hypertension, diabetes, metabolic syndrome (Yu et al., 2022) , impaired sleep, depression, heavy drinking, and impaired memory (Carmichael, 2015). Long working hours can also lead to insufficient sleep and poor mental health, such as job burnout, occupational stress, and depression (Yu et al., 2022) .

The negative effects of long working hours can vary across industries, with transportation and information sectors showing the highest risk of overwork related cerebrovascular and cardiovascular diseases (Lin et al., 2018). Furthermore, the impact of long working hours on health may differ based on gender and educational levels (Chu, 2021).

Mental Health

Authoritative statistics on the impact of mental health caused by overwork and long working hours show that such conditions can lead to various mental health issues. A meta-analysis of studies conducted between 1998 and 2018 found that long working hours are associated with increased chances of experiencing depression and anxiety, as well as contributing to psychological stress and work stress (Wong et al., 2019) .

The World Health Organization (WHO) also highlights that long, unsocial, or inflexible working hours can pose risks to mental health at work (Mental Health at Work, 2022)

Overworking has been linked to burnout, which can lead to depression, anxiety, emotional exhaustion, tension headaches or migraines, emptiness or lack of interest in work or home life, and worsened sleep. The Hordaland Health Study found that long working hours are linked with higher anxiety and depression levels (Kleppa et al., 2008). Moreover, a study conducted in the UK found that working extra long hours is independently linked to increased depressive symptoms for women (Weston et al., 2019) .

Relationships

Authoritative statistics on the impact of relationship health caused by overwork and long working hours show that such conditions can lead to various relationship issues. A study using data from the Work, Family, and Health Network in a sample of IT workers in the US found that individual overwork increases stress and decreases time adequacy with partners for both men and women (Shafer et al., 2018). Another study showed that overwork (> 60 hours per week) increased the risk of divorce and separation (Kim et al., 2019) .

Long working hours can also negatively affect work life balance, which can further strain relationships (Hsu et al., 2019) . A study published in the Journal of Applied Psychology found that long hours at work increase work-family conflict, which in turn is related to depression and other stress related health problems (Employees’ Longer Working Hours Linked to Family Conflict, Stress-Related Health Problems, 2002) .

Productivity

Authoritative statistics on the impact of productivity caused by overwork and long working hours show that such conditions can lead to decreased productivity. A Stanford University study found that productivity per hour declines sharply when people work more than 50 hours a week, and after 55 hours, productivity drops so much that putting in any more hours would be pointless. In fact, those who work 70 hours a week only get the same amount of work done as those who put in 55 hours (Pencavel, 2014) .

Furthermore, a study of consultants by Erin Reid, a professor at Boston University’s Questrom School of Business, found that managers could not tell the difference between employees who actually worked 80 hours a week and those who just pretended to (Carmichael, 2015) .

Overworking can also lead to poor business performance, as employees may perform poorly in their duties due to reduced productivity levels. Moreover, overworked employees are more likely to develop bad habits, such as adopting a sedentary lifestyle, snacking on junk food, and experiencing sleep deprivation, all of which can negatively impact productivity (Wong et al., 2019) .

Overwork:

Long working hours have been consistently linked to various mental health issues, including depression, anxiety, stress, and burnout. Furthermore, they have been steadily linked to various relationship issues, including increased stress, decreased time adequacy with partners, work family conflict, and even divorce and separation. And they have been regularly linked to decreased productivity.

The True Cost of Overwork

Physical Health:

Chronic Diseases

Overwork and long working hours have been consistently linked to various health issues, including cardiovascular diseases, stroke, mental health problems, and other chronic conditions.

Sleep

Overwork severely impacts sleep quality. Overworked individuals report sleep issues, including insomnia and sleep deprivation. This lack of sleep can lead to weakened immunity, cognitive decline, and increased risk of chronic diseases like diabetes and heart disease (Wong et al., 2019)? (Long Working Hours Increasing Deaths from Heart Disease and Stroke: WHO, ILO, 2021) .

Stress Levels

Overwork leads to elevated stress hormones like cortisol. Elevated stress levels can result in hypertension, weakened immune systems, digestive issues, and even mental health disorders like anxiety and depression (Wong et al., 2019).

Physical Health Impact of Overwork

• Sleep Quality
• Stress Levels
• Increased Risk of Chronic Diseases

Emotional Well-being:

Burnout

Overwork is a leading cause of burnout. Overworked individuals can experience symptoms of burnout, including emotional exhaustion, reduced performance, and a diminished sense of personal accomplishment. For more on emotional well being, check out our previous post on emotional resilience.

Job Satisfaction

Overwork leads to decreased job satisfaction, which can result in a vicious cycle of further overwork as individuals strive to regain a sense of accomplishment.

Emotional Toll of Overwork

• Burnout
• Decreased Job Satisfaction
• Emotional Exhaustion
• Reduced Performance

Relationships: How Overwork Can Strain Personal Relationships

Personal Relationships

Overwork can have a detrimental impact on personal relationships. In couples where one partner is overworked there is often a higher rate of relationship dissatisfaction, leading to higher rates of divorce and family discord.

Social Life

Overwork often leads to social withdrawal, affecting friendships and community involvement. This can result in a loss of social support, which is crucial for emotional well-being.

The Impact of Overwork on Relationships

• Relationship Dissatisfaction
• Divorce Rates
• Family Discord
• Social Withdrawal

The Science Behind Work-Life Balance

Studies and Research:

Work-life balance isn't just a trendy buzzword; it's backed by science.

A study in Sweden (Barck-Holst et al., 2015) found that workers who experienced reduced working hours had a positive effect on restorative sleep, stress, memory difficulties, negative emotion, sleepiness, fatigue and exhaustion.

In another ground breaking trial in Iceland (Haraldsson & Kellam, 2021) found that when workplaces reduced working hours for workers, workers experienced significant increases of well being and work life balance. The plus for the employer (and indeed for worker self-esteem and job satisfaction) is that existing levels of service provision and productivity were maintained and sometimes improved.

Some of the personal benefits to employees of reduced working hours, that were reported, were:

• Less stress at home, in light of greater time to spend with partners or on domestic activities.
• Greater time spent with wider family and friends.
• Increased time for oneself, whether on hobbies, passions, other interests, or simply for rest.
• Greater time for chores and domestic activities during the working week freeing up time on weekends, increasing their quality.
• Men in heterosexual partnerships took on greater domestic responsibilities, sharing out the division of labour more equitably.
• Positive effects on single parents, a demographic that is often acutely ‘time poor’.
• Beneficial impacts upon even those who were not directly working less, such as extended family and friends, who now had greater contact with trial participants.

And the results of another trial indicated that reduced worktime may improve recovery; increase sleep duration and quality and reduce perceived stress? (Schiller et al., 2017).

The Scientific Benefits of Work-Life Balance

• Higher Job Satisfaction
• Lower Stress Levels
• Improved Mental Health

Quality of Life: How Work-Life Balance Contributes to Overall Quality of Life

Work-life balance isn't just about clocking out on time; it's about enhancing your overall quality of life. People who maintain a work life balance experience better physical health, including lower blood pressure and reduced risk of chronic diseases. Our previous post on holistic well being delves deeper into this topic.

Moreover, work-life balance contributes to emotional well-being. The Iceland trial found that people with a balanced lifestyle generally experience improved emotional well-being which can ripple out to others within their lives and community. ?

Quality of Life Improvements

• Better Physical Health
• Enhanced Emotional Well-being
• Improved Personal Life Experience

Cognitive Behavioural Hypnotherapy and Coaching: A Solution

The Principles:

Cognitive Behavioural Hypnotherapy (CBH) and Coaching are evidence-based approaches that combine cognitive behavioural therapy with hypnosis (Kittle & Spiegel, 2021) and coaching techniques. Cognitive Behavioural Therapy (CBT) and CBH have been shown to be effective in changing negative thought patterns and behaviours. They have been found to be effective for anxiety and depressive disorders and other mental and emotional health issues. ?

CBH focuses on the 'here and now,' helping individuals identify their thought patterns and behaviours that are not serving them well and supporting the client to develop new and more beneficial approaches that serve them in a more positive way. Coaching, on the other hand, is more future oriented, helping clients set and achieve their goals.

How It Can Help: The Role of Hypnotherapy and Coaching in Stress Management, Emotional Regulation, and Achieving Work-Life Balance

CBH and Coaching can play a significant role in managing stress and achieving work life balance.

Cognitive Behavioural Hypnotherapy and Coaching can serve as prime resources for cultivating self-awareness. These techniques guide you in pinpointing the specific triggers that elevate your stress levels by scrutinising your thought processes, emotional responses, and behavioural patterns. Armed with this understanding, you're empowered to take proactive actions to mitigate stress and formulate effective coping mechanisms.

Moreover, Cognitive Behavioural Hypnotherapy and Coaching assist you in identifying and rectifying unhelpful thought cycles that contribute to stress. This approach fosters self-awareness by prompting you to introspect on your life experiences, scrutinise your ingrained beliefs and assumptions and gain a deeper understanding of how you react to stressors.

Being self aware enables you to be aware of your own boundaries and recognise when it's time to enlist the support of loved ones or professionals. By proactively managing your emotional and mental states, you gain greater control over stress's impact on your life.

Self-awareness is an indispensable asset for managing stress, and Cognitive Behavioural Hypnotherapy and Coaching offer valuable pathways for its development.

Redefining Success: A New Model

Personal Development: The Role of Personal Growth in Redefining Success

In the modern era, the concept of success is undergoing a radical transformation. No longer is it solely about financial gains or career progression. Personal development has become a cornerstone in this new definition of success. It encompasses a holistic approach that includes an individual’s personal life and personal pursuits, emotional intelligence, self-awareness, and even spiritual enlightenment. By focusing on personal growth, individuals can achieve a more balanced and fulfilling life.

Goal Setting: How Setting Balanced Goals Contributes to Success

Setting goals is an integral part of achieving success, but what kind of goals are we talking about? In the past, success was often equated with career milestones—promotions, salary increases, and job titles. However, this narrow focus can lead to burnout and a lack of fulfilment. Balanced goal setting involves creating objectives that cover various aspects of life, including personal well being, relationships, and even leisure activities. By setting balanced goals, you pave the way for a more rounded, satisfying life experience.

Time Management: The Importance of Managing Time Effectively for a Balanced Life

Time is a finite resource, and how we choose to spend it has a significant impact on our quality of life. Effective time management is not just about squeezing more tasks into your day; it's about prioritising what truly matters. This involves allocating time for work, personal growth, and leisure, thereby achieving a balanced life. For those struggling with time management, our blog post Mastering Time Management for a Fulfilling Life offers practical tips and strategies.

Practical Steps to Achieve Work-Life Balance

Setting Boundaries: The Importance of Setting Boundaries at Work

In today's fast paced work environment, the lines between work and personal life often blur. Setting boundaries is not just a good practice; it's a necessity for mental and emotional well being. Establishing clear work hours, setting limits on work-related communications outside of those hours, and designating a workspace at home can all contribute to a healthier work life balance. These boundaries also signal to others that your personal time is valuable.

Taking Time Off: The Importance of Rest and Relaxation

Rest is not a sign of weakness; it's a strategic move for long term success. The body and mind need time to recover and rejuvenate. Regular breaks, vacations, and even short walks during the workday can significantly improve your mental clarity and overall productivity. Ignoring the need for rest can lead to burnout, decreased job satisfaction, and a host of health issues.

Seeking Support: Discuss the Role of a Support System, Including Coaching and Therapy

Achieving a balanced life is not a solo endeavour. It often requires the support and guidance of others. Whether it's emotional support from loved ones or professional guidance from coaches and therapists, a strong support network can be a game changer. Cognitive Behavioural Hypnotherapy and Coaching, for instance, offer scientifically-backed methods for stress management, emotional regulation, and goal setting. These therapies can provide you with the tools you need to navigate the complexities of modern life successfully.

Conclusion

In today's fast paced world, the glorification of overwork has become a cultural norm. However, as we've explored throughout this article, the costs of such a lifestyle are far too high, affecting not just our physical health but also our emotional well being and personal relationships.

We've explored the science behind work life balance and how it significantly contributes to our overall quality of life. We've also discussed how cognitive behavioural hypnotherapy and coaching can be instrumental in helping you manage stress and achieve a balanced life.

The key takeaway here is that success doesn't have to come at the expense of your health or happiness. By setting boundaries, taking time off, and seeking the right support, you can redefine success on your terms.

So, what's stopping you? The journey to a balanced life starts with a single step. Whether it's setting a boundary, taking a day off, or seeking professional guidance, each action you take brings you closer to the life you deserve. If you need help with dealing with the impacts of Overwork and Burnout on you, your relationships or any other aspect of your life, do get in contact here. The sooner you seek help the sooner things will start to improve ??.

Wishing you much health and happiness

Jan Sargent, Fit Mind, Happy Heart Coaching and Hypnotherapy

Overwork and Burnout Hypnotherapy and Coaching in Ilminster, Yeovil, Taunton, Bath, Exeter and all areas of Somerset, Dorset and Devon. In fact, Online anywhere in the UK!

Are you Experiencing Overwork and Burnout? So Let’s Make A Start!

Are you struggling with Overwork and Burnout? Need some help to Overcome Overwork and Burnout? Book your complimentary (FREE!) Hypnotherapy-Coaching Discovery Call to chat about Overwork and Burnout with me now.

How to contact me:

I’m Jan Sargent, Qualified Personal Coach and Certified and Registered Clinical Hypnotherapist and you can get in touch by emailing me on [email protected] or calling me on +44 (0)7770 904179.

If you’d like to find out more about me click on the link ?www.fitmindhappyheartcoaching.com to be whisked away to my website.

Just give me a call or send me an email and let’s get started.

What do I do and how can I help YOU?

Are you ready to reach your full potential and create a Positive and Purposeful Life? With the help of Jan Sargent, Mind Coach and Hypnotherapist at Fit Mind Happy Heart Coaching and Hypnotherapy, you can do just that!

I offer coaching, mentoring, therapeutic tools including hypnotherapy, hypnosis and my expertise as a confidante. All of these work together to help you understand yourself and the world around you and figure out what works best for you.

Using my core model; ‘The Three Pillars of a Positive and Purposeful Life’ (‘Mastering Your Thinking’, ‘Being your Authentic Self’ and ‘Doing it The Best Way’), I can help you unlock your limiting beliefs and discover your true core values.

Hypnotherapy In Ilminster, Somerset, UK.

I offer Face to Face Coaching and Hypnotherapy services in Ilminster. My Coaching and Hypnotherapy Clinics are held at the beautiful and restful The Wellness and Yoga Centre, Jordans Courtyard, Ilminster, Somerset TA19 9PY.

Please call +44 (0)7770 904179 or email me on [email protected] for an appointment. All Clinics are By Appointment Only and are booked in advance.

Hypnotherapy In Yeovil, Somerset, UK.

I also offer Face to face Coaching and Hypnotherapy services in Yeovil, Somerset. UK. Clinics are held at the warm and welcoming Nine Springs Natural Health Care Centre, 70 Hendford Road, Yeovil, Somerset BA20 1UR.

Please call +44 (0)7770 904179 or email me on [email protected] for an appointment. All Clinics are By Appointment Only and are booked in advance.

Hypnotherapy Online in the UK, from Martock near Yeovil, in Somerset.

If it works better for you to have online sessions that also can be arranged. I'm a personal coach and cognitive behavioural hypnotherapist based in Martock, nr Yeovil, Somerset. With the wonders of modern technology I often work with clients online.

So if distance is an issue or it is otherwise difficult for you to attend a geographical location, it's NOT a problem! Please call +44 (0)7770 or email me on [email protected] for an appointment. All Online Clinics are By Appointment Only and are booked in advance.

So, don't wait any longer!

Take the next step and contact me today to get started on your journey towards your Positive and Purposeful Life. Visit https://fitmindhappyheartcoaching.com/or call one of the numbers listed below and I'll take it from there!

[email protected]

or calling

?+44 (0)7770 904179

#masteringyourthinking #beingyourauthenticself #doingitthebestway

References:

Barck-Holst, P., Nilsonne, ?., ?kerstedt, T., & Hellgren, C. (2015). Reduced working hours and stress in the Swedish social services: A longitudinal study. Http://Dx.Doi.Org/10.1177/0020872815580045, 60(4), 897–913. https://doi.org/10.1177/0020872815580045

Carmichael, S. G. (2015, August 15). The Research Is Clear: Long Hours Backfire for People and for Companies. Harvard Business Review. https://hbr.org/2015/08/the-research-is-clear-long-hours-backfire-for-people-and-companies

Chu, L. (2021). Impact of long working hours on health based on observations in China. BMC Public Health, 21(1), 1347. https://doi.org/10.1186/s12889-021-11190-0

Employees’ longer working hours linked to family conflict, stress-related health problems. (2002, June 22). American Psychological Association. https://www.apa.org/monitor/jun02/employees

Haraldsson, G., & Kellam, J. (2021). Going Public: Iceland’s Journey to a Shorter Working Week.

Hsu, Y. Y., Bai, C. H., Yang, C. M., Huang, Y. C., Lin, T. T., & Lin, C. H. (2019). Long Hours’ Effects on Work-Life Balance and Satisfaction. BioMed Research International, 2019. https://doi.org/10.1155/2019/5046934

Kim, H., Suh, B. S., Lee, W. C., Jeong, H. S., Son, K. H., Nam, M. W., & Kim, H. C. (2019). The association between long working hours and marital status change: middle-aged and educated Korean in 2014–2015. Annals of Occupational and Environmental Medicine, 31(1). https://doi.org/10.35371/AOEM.2019.31.E3

Kittle, J., & Spiegel, D. (2021). Hypnosis: The Most Effective Treatment You Have Yet to Prescribe. American Journal of Medicine, 134(3), 304–305. https://doi.org/10.1016/j.amjmed.2020.10.010

Kleppa, E., Sanne, B., & Tell, G. S. (2008). Working overtime is associated with anxiety and depression: The hordaland health study. Journal of Occupational and Environmental Medicine, 50(6), 658–666. https://doi.org/10.1097/JOM.0B013E3181734330

References 2

Lin, R.-T., Chien, L.-C., & Kawachi, I. (2018). Nonlinear associations between working hours and overwork-related cerebrovascular and cardiovascular diseases (CCVD). Scientific Reports, 8(1), 9694. https://doi.org/10.1038/s41598-018-28141-2

Long working hours increasing deaths from heart disease and stroke: WHO, ILO. (2021). https://www.who.int/news/item/17-05-2021-long-working-hours-increasing-deaths-from-heart-disease-and-stroke-who-ilo

Mental health at work. (2022, September 28). World Health Organization. https://www.who.int/news-room/fact-sheets/detail/mental-health-at-work

Pencavel, J. (2014). The Productivity of Working Hours (8129).

Schiller, H., Lekander, M., Rajaleid, K., Hellgren, C., ?kerstedt, T., Barck-Holst, P., & Kecklund, G. (2017). The impact of reduced worktime on sleep and perceived stress - a group randomized intervention study using diary data. Scandinavian Journal of Work, Environment & Health, 43(2), 109–116. https://doi.org/10.5271/SJWEH.3610

Shafer, E. F., Kelly, E. L., Buxton, O. M., & Berkman, L. F. (2018). Partners’ overwork and individuals’ wellbeing and experienced relationship quality. Community, Work & Family, 21(4), 410. https://doi.org/10.1080/13668803.2017.1311839

Weston, G., Zilanawala, A., Webb, E., Carvalho, L. A., & McMunn, A. (2019). Long work hours, weekend working and depressive symptoms in men and women: findings from a UK population-based study. J Epidemiol Community Health, 73(5), 465–474. https://doi.org/10.1136/JECH-2018-211309

Wong, K., Chan, A. H. S., & Ngan, S. C. (2019). The Effect of Long Working Hours and Overtime on Occupational Health: A Meta-Analysis of Evidence from 1998 to 2018. International Journal of Environmental Research and Public Health, 16(12). https://doi.org/10.3390/IJERPH16122102

Yu, H., Yixin, Z., Panqui, X., Xinglin, F., Lifang, Z., Fang, w, Xiaoming, L., & Hua, Z. (2022). The Influence of Long Working Hours, Occupational Stress and Well-Being on Depression Among Couriers in Zheijang, China. Frontiers in Psychology, 13(2022). https://www.frontiersin.org/articles/10.3389/fpsyg.2022.928928/full

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