Last month, the website FinanceBuzz released a study of the most overworked cities in the U.S. In the study, researchers looked at metrics such as:

• average number of hours worked per week,
• average commute time and
• percentage of workers who work 50+ weeks per year.

And the winner of the most overworked city is: Washington, D.C. If you’d like to take a closer look at the study and the methodology behind it, here’s a link.

We probably don’t need a study to tell us that the Washington region suffers from a severe case of “overwork.” So many of us feel like we’re doing the work of two or three people and juggling it all can seem like an impossible task. But very few people can keep going at a frantic pace and not experience some symptoms of overwork. A few of the most common symptoms are outlined below:

• Increased stress levels and physical symptoms: People may notice fatigue, headaches or gastrointestinal issues.
• Difficulty sleeping: Sleep behaviors may be disturbed, reduced or increased.
• Decreased productivity: When workloads increase, employees may struggle to keep up, resulting in missed deadlines and making more mistakes.
• Procrastination: Some employees may resort to avoidance and procrastination as a way to deal with overwhelm.
• Increased absenteeism: Increased workloads can cause employees to take more sick leave to deal with stress.
• Decreased job satisfaction: When workers feel overwhelmed and overworked, they may lose motivation and become disillusioned with their jobs. This can often lead to higher rates of turnover, particularly in a competitive job market.

Although they’re similar and often used interchangeably, overwork and burnout are not the same. Overwork refers to the act of working too hard or too much. The term “burnout” was first used in 1974 by German-American psychologist Herbert Freudenberger, who defined it as “the physical or mental collapse caused by overwork or stress.” The key is to identify any symptoms of overwork you may be experiencing (the earlier, the better!), so you can prevent burnout.

Prolonged periods of overwork can begin to take a toll on our mental and physical health, as well as personal relationships. When we overwork and fail to prioritize our own needs and self-care, we don’t give our brain or body what it needs to recuperate. In our next article, we’ll take a look at a few ways to handle increasing workloads. If you notice that your workload is starting to negatively impact your life, working with a coach, like Leah M Joppy and Associates, can be incredibly beneficial. We can help you achieve the balance you’ve been striving for, both professionally and personally, before your day-to-day stressors lead to burnout. Contact us at 301-670-0051 or email us at leah@lmja.com to learn more.

Steadily increasing workloads may seem like a harsh reality in today’s workplace. Technology ensures that we’re available 24/7. Working from home can make it hard to unplug and create a work/home balance. Falling into the routine of overwork is easy, but getting yourself out of it can feel like an uphill task. However, it’s not impossible and your mental and physical health may depend on it.

No one is equipped to go at lightning speed without suffering some mental and/or physical repercussions, whether it’s right now or down the road. We outlined a few symptoms of overwork in our last article. Perhaps you’re dealing with one or more, but feel helpless and wonder if there’s anything you can do about it. Here are 6 suggestions to keep in mind:

• Minimize distractions and identify time-wasters: Suggestions include checking e-mail only a few times a day, staying off social media, using earphones if you work in a loud environment and setting clear boundaries if you work from home with family members in the house.
• Make lists and establish priorities: Write down everything you need to accomplish in a given day and then assign each task a priority. Project managers often use the 4Ds of time management: Do, Delegate, Delay and Drop. Checking off tasks as you complete them can also give a sense of accomplishment. It’s a small, but powerful step!
• Delegate where you can: So many us get in the mindset of, “Oh, it’ll be quicker and easier if I just do it myself.” This is particularly true of new managers. However, if you’re in a position to delegate tasks, do it! There is a limit to what one person can do.
• Sit down and talk with your manager: If you feel comfortable, enlightening your manager about your situation can help you both come up with strategies. But don’t just walk into their office without a plan. Ask yourself if your current workload is acceptable for your role and job description. Come in with your list of priorities to share. And propose a solution you can both discuss.
• Pursue hobbies outside of work: A hobby not only brings fulfillment, but also makes your brain think in different way and takes your mind off your job. If you work remotely, try to pursue a hobby that gets you out of the house.
• Prioritize wellness into your routine: We’re talking exercise, breathing techniques, meditation, anything that helps calm and recharge you.

And remember, you don’t have to go through this alone. Working with a coach, like Leah M Joppy and Associates, can help you chart a clearer path forward. We’ll discuss your unique situation, strategies for dealing with your increasing workload and help you establish possible solutions and clear boundaries. The key is to get ahead of your workload situation before it leads to burnout.

Ready to learn more? Call us at 301-670-0051 or email us at leah@lmja.com.