Why 'powering through', doesn't work and why it's a false economy

We've all been there haven't we, well most of us have at some time. We find ourselves with a massive workload, short deadline, not much time. Or a big project and a chance to shine. Let's get this done!

We have no choice we tell ourselves - I will have to work all evening until very late, adding maybe hours onto the working day, maybe even pulling an all-nighter to get this done. I will get everything completed and be back on top - great. Well worth sacrificing my own time, yes......Err no, actually. We can all see the attraction, seems logical doesn't it.

When we get working on something, you know head down and fully engrossed we have total focus and feel motivated. It can even feel energising. Brilliant, we say to ourselves, I am making progress, I knew this was a good idea. Until, after a while we start to feel tired, we may ignore the feelings of tiredness, we may become aware that we are slowing down a bit and this creates a panicky feeling, a sense that maybe we can't do this, we might fail. So we push harder to avoid the possibility of not succeeding as planned.

Eventually we decide that a break is needed - more coffee maybe, take a bit of a leg stretch, let the dog out for a pee. Then, when we look at the clock and realise we've taken longer than we feel we 'deserve' we feel that we have to make up for the lost time so crack on to negate the feeling that we are behind and the cycle starts. The power through cycle

The intensity of this work, late in the day when our body naturally wants to wind down for sleep, or when we would normally be in bed means that our brain starts to shut down. Our executive function reduces, we lose focus and concentration. We are working but it's starting to take longer, the quality reduces and we make more mistakes. The fear we have of failing which is often in our unconscious mind is strong and this fear activates the amygdala in the brain, the part that senses danger. This evolutionary, ancient part that cannot differentiate between the danger of missing a deadline or being eaten by a bear! In response the amygdala activates the HPA axis by sending a distress signal to the hypothalamus leading to the release of cortisol from the adrenal glands. Cortisol is a stress hormone that has its own diurnal variation. It is raised in the morning to help us wake up and is generally at it's lowest around midnight. If you are still working at this time the body is very confused. The cortisol may give us a bit of a boost and we power on again, feeling we are winning.... until we are not.

Because we are tired and have high levels of circulating cortisol the body becomes stressed. We can feel this stress. Our heart rate increases, blood pressure increases, we feel irritable and body temperature rises.

When we get to the point when we are finally done for the day and we close the lid of the laptop down and feel that we can now stop we can feel a sense of relief. It's done, we made it and off to bed we go and then we lay there, exhausted but unable to fall asleep. We are tired and wired. If this resonates with you here are some things that may help.

Firstly, don't do it, don't work late at night, it really is a false economy and wrecks your sleep habit. Ideally reduce your workload (that's a whole other article!) so that what has to be done can be achieved within normal working hours. If you can't, then going to bed early, resting fully, honouring your natural rhythms and recharging your batteries fully is a better option. Getting up early and working before the day officially starts works better with the rhythm of the body.

If you find that for whatever reason you absolutely have to work late, maybe due traveling then let your body know that you are safe and can rest now before you head to bed.

Firstly move your body. I know you may feel exhausted and just want to drop into bed, but take five minutes to do a few stretches and gently shake out each limb too. A bit of dancing helps as well, just move your body. If you've been sat in a car or at your desk for hours this change of state signals to the body that it is safe to move, the bear has gone and the danger has passed! The amygdala senses this and the release of cortisol drops.

The second thing is some breath work. Take a slow, deep breath in through your nose, feel your diaphragm pushing down and your belly rising to accommodate it. Hold your breath there for two or three seconds and then slowly let it out through your mouth, a long, slow releasing breath. Repeat five times, The long out breath signals to the body that all is well and you are safe, and can now relax....and its safe to sleep

In summary, we all power through, but it's a false economy, there is always a price to pay. Avoid if at all possible, if you cannot then plan your recovery and work with your body to enable you to relax and recharge. I know this is not easy but it does help make our working lives sustainable and even enjoyable