Overworking can damage your mental health, relationships, and overall life satisfaction — even if it starts with good intentions.
Finding the underlying reasons you’re working too much can help you take meaningful steps toward balance.
Setting boundaries, addressing root causes, and getting support can make it possible to work hard without losing joy in life.
Being a hard worker is generally thought of as a positive trait. But when you cross the line into overworking, you may be labeled as a “workaholic.” This colloquial term is used to describe people who overwork even when they don’t want or need to.
Many different factors can lead you to overwork. And if putting in long hours is getting in the way of enjoying your life — and you can’t seem to stop — therapy can help you find balance again.
Signs you’re working too much
It can be a strength to be a hard worker, and it’s sometimes hard to tell the difference between working hard and working too much.
Researchers say that working long hours is only one component of being a so-called “workaholic.” Some people might work long hours because they truly enjoy it and get a lot of meaning and gratification from it. But “workaholics” work at the expense of other areas in their life. It’s more like a compulsion — they feel driven to work even when it’s not necessary or beneficial.
This compulsive nature of overworking and difficulty disconnecting from work, rather than the long hours themselves, is often what makes it so harmful.
Some signs that you might be overworking include:
Working overtime consistently, even when you don’t need to financially
Feeling a sense of worthlessness or guilt when you’re not at work
Putting in long hours even when you don’t need to
Worrying about work even when you’re not there
Having a hard time enjoying the rest of your life
Difficulty disconnecting from work
Prioritizing work over other important things like family
The care you need, when you need it
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Why some people overwork themselves
People who have a tendency to work too much have varied reasons for doing so. But you might not always be able to identify the underlying reason.
Some of the most common reasons why you might be overworking yourself include:
Tying your worth to productivity
Many people gain a sense of self-worth through their work. This isn’t necessarily a problem, but it could become one if work performance and productivity become your only source of self-worth. You might start to feel like you’re worthless when you aren’t working, which could lead you to overwork.
Anxiety about finances and job security
Some people overwork for practical reasons. You might have legitimate concerns about needing to make enough money, which leads you to put in overtime hours. Or you might be facing job insecurity in your field, which makes you feel like you need to prove yourself by working long hours.
Perfectionism
Overworking might also be about perfectionism. Needing to do things perfectly could make you feel like you can’t leave work until everything is just right. Perfectionism could also make it hard for you to delegate tasks. You might feel like no one else will do the work correctly or as well as you would.
Using work as an escape
Some people use work as an escape from other problems in their lives. For example, you might have strained relationships at home and use the office as an escape. When you’re trying to run away from something, working too much could feel like a temporary solution.
Getting rewarded
Overworking often gains societal rewards. For example, when you put in long hours at work, you might be rewarded with promotions or a raise. People might praise you as being a hard worker. Even if you’re facing negative consequences in other areas of your life, these rewards might keep you trapped in a cycle of overworking.
Work as a compulsion
Lastly, as research has shown, many people who overwork themselves do it as a compulsive behavior. In other words, you might not necessarily have a clear reason. You don’t enjoy it, and you don’t necessarily “need” to do it. You just feel driven to work, and you don’t know why. Working with a therapist can help you understand your impulse to overwork and build strategies to find more balance in your life.
How long work hours affect your mental health
Overworking isn’t a mental health condition, but working to the point of abandoning self-care can increase your stress levels. And being under chronically high levels of stress can raise your risk of developing physical and mental health conditions, including depression and anxiety.
One study found that working more than 55 hours per week was linked to an increased risk of depression and anxiety for women.
Overworking can significantly affect your physical and mental health. Potential consequences include:
High chronic stress levels
Risk of burnout
Strained family relationships
Poor work-life balance
Low self-esteem
Low life satisfaction
Difficulty sleeping
Healthy ways to stop working so much
While hard work can be rewarding, it’s important to have balance. These practical steps can help:
Have clear boundaries: Figure out what work boundaries you feel comfortable with, and stick to them. Different boundaries work for different people. Some people may stop responding to all emails the moment they clock out. Others may choose to take a mental health day off work from time to time.
Learn to say “no”: If external pressure is leading to overworking, it’s important to learn how to say “no”. This might mean declining extra projects when your plate is already full or asking for extended deadlines when your workload is unrealistic.
Find other sources of self-worth: Overworking can sometimes happen because you’ve tied your self-worth to productivity. It can be helpful to find other sources of satisfaction and mastery. For example, you might invest more in your relationships or hobbies.
Face other areas of life: If you’ve been using work to avoid certain problems, try to address them directly. That might mean improving relationships, seeking financial advice, or working on personal goals outside of your career.
If you feel like you can’t stop overworking and it’s impacting your life, you could benefit from seeing a therapist. A therapist can help you identify the underlying reasons you’re overworking, address patterns that keep you stuck, and support you in building healthier routines.
One hidden cost of overworking is how it can dull your capacity for joy outside of work. Over time, hobbies, relationships, and even rest stop feeling genuinely fulfilling, leaving life feeling flat and one-dimensional.
Ashley Ayala, LMFT
Clinical reviewer
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Overworking can affect both your mental health and your quality of life, but it’s possible to find balance again. By setting boundaries, addressing the reasons behind your overworking, and getting the right support, you can create space for rest, relationships, and activities that bring you joy. With the help of a therapist, you can take the first steps toward a healthier relationship with work and a more fulfilling life.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we're here to help you make progress — wherever you are on your mental health journey.
Saya Des Marais
Saya graduated with her Master in Social Work (MSW) with a concentration in mental health from the University of Southern California in 2010. She formerly worked as a therapist and motivational interviewing trainer in community clinics, public schools, mental health startups, and more.
Her writing has been featured in FORTUNE, GoodRX, PsychCentral, and dozens of mental health apps and therapy websites. Through both her clinical work and her personal OCD diagnosis, she’s learned the importance of making empathetic and accurate mental health content available online.
She lives in Portland, Oregon but you can find her almost just as often in Mexico or in her birthplace, Tokyo.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
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