Workaholism: How to Stop Your Job From Taking Over Your Life

Are you passionate about your work, or is your drive to succeed masking something deeper? Being enthusiastic about work is admirable, but when that dedication starts to seep into your personal life, it may signal a shift toward workaholism. While it’s not officially recognized as a mental health disorder, workaholism is a pressing issue many professionals face. 

What is workaholism?

The definition of a workaholic is someone with an overwhelming need to work, even at the expense of their well-being. While some might view work addiction as a “badge of honor,” workaholism can take a toll on your relationships and creativity. The true meaning of a workaholic lies in  compulsive behavior that leads to detrimental effects on overall well-being. 

5 signs of a workaholic

Workaholic symptoms include an intense preoccupation with work and an unhealthy work-life balance. Symptoms of workaholism may seem normal in a culture that celebrates hustle and productivity, but they can be signs of a deeper issue—a work addiction that compromises your well-being by creating a never-ending cycle of avoidance, overwork, and blurred boundaries.

#1 Spending excessive time on work

Do you work late into the night, even without an urgent deadline? Perhaps you skip meals or family events because there’s always “one more thing” to do. These workaholic symptoms signal an inability to disconnect.

#2 Using work to avoid something 

One of the symptoms of workaholism is using work to avoid distress. For example, some people may stay at the office to avoid going home, where they feel lonely without a partner or other loved ones. Others may overwork to avoid dealing with challenging relationships or situations outside of work. 

#3 Constantly thinking about work

Are you always thinking about work, even during dinner, showers, or bedtime? This constant mental grind can ramp up stress and blur the lines between work and rest, making it tough to recharge.

#4 Sacrificing work-life balance

Are you skipping family time, hobbies, or self-care because work always comes first? For workaholics, even healthy habits like eating well or exercising can get swallowed up by their work routine. This blurs the boundary between work and personal life, leaving little space for genuine relaxation or meaningful connections. 

#5 Tying work to self-worth

Do you measure your worth by how much you accomplish at work? That drive can make you take on more than you can handle, leaving little room for anything else. Soon, your identity is all about work, and little else seems to matter—a defining sign of a workaholic.

The difference between hard work and workaholism

Working hard at your job is different from work addiction. Engaged workers find joy and satisfaction in their jobs. They can turn off work at the end of the day and enjoy their personal lives. Workaholics are often driven by anxiety, fear of failure, or a need to prove themselves. As a result, they often struggle with burnout, health problems, and strained relationships.

Imagine a chef who loves their job and spends long hours in the kitchen, but fully enjoys their time at home or with friends. Contrast that with someone who brings work home, checks emails during dinner, and lies awake thinking about the next day’s tasks. A workaholic’s identity is all about work, whereas a hard worker brings their identity to work.

Causes of workaholism 

Workaholism doesn’t develop overnight. It often stems from factors like: 

• Trauma – Trauma survivors may overwork to prove they can overcome any barrier, driven by survival instincts. This drive to constantly achieve can turn them into workaholics, pushing themselves relentlessly as a means of control and validation.
• Emotional escape – Some people use work to avoid personal issues or uncomfortable emotions, staying busy to temporarily escape their problems.
• Employer expectations – Certain professions have unspoken pressures to work beyond the standard 40-hour week, pushing people into unhealthy work habits where workaholism becomes normalized and even celebrated. 
• Perfectionism – The desire for perfection can lead to overwork. Workaholics believe putting in more hours will yield flawless results and may work excessively rather than delegating to ensure everything is done “right.”

The risks of workaholism 

Workaholism takes a toll on your mental, physical, and social health, making work feel overwhelming and creating a cycle that’s hard to break.

Workaholism and mental health 

Overworking can increase anxiety, chronic stress, and depression. Chronic stress from workaholism disrupts brain chemistry, leading to elevated cortisol and reduced dopamine and serotonin, which are crucial for a balanced mood. Fatigue sets in, making it hard to engage in non-work activities, which then feel burdensome.

Workaholism and physical health

Long hours and high stress can lead to serious health issues, such as high blood pressure, sleep disorders, and heart disease. The cycle of exhaustion—staying up late to finish work only to wake up early and start all over again—can weaken the immune system, making workaholics more susceptible to illness. 

Workaholism and social health

Repeatedly turning down social invitations can damage friendships. Relationships with family and significant others suffer too, since workaholics spend less time nurturing these bonds. 

Tips to overcome workaholism

Overcoming workaholism requires a commitment to a healthier, more balanced life. Here are a few ways to combat workaholism:

#1 Mix in play and rest

Make time for play, rest, creativity, and connection with others. Even weekly or monthly activities can help, like scheduling time with friends or engaging in a creative hobby. 

#2 Set boundaries and stick to them

Establish clear work hours based on what your job description requires and stick to them. Avoid the unspoken expectation of working beyond those hours, and use practical tools like alarms to signal the end of the workday. 

#3 Develop end-of-day routines

Create routines that signal the end of the workday, like organizing paperwork, closing out tasks on the computer, and shutting down your workspace. This helps reinforce the idea that “not everything has to be done today.”

#4 Disconnect after work 

To overcome workaholism, turn off your phone, avoid checking emails, and focus on your personal life, whether it’s spending time with loved ones or simply relaxing. 

#5 Reward yourself 

Shift your mindset from constant dissatisfaction to self-recognition. Celebrate the tasks you complete each day, rather than dwelling on what wasn’t done. 

#6 Use your paid time off

Taking time away from work isn’t a luxury; it’s essential. Regular breaks help reset your mind and body, reducing the risk of burnout.

#7 Seek professional help

Consider talking to a therapist. They can help you address the underlying causes of workaholism and guide you in changing the thought patterns that drive your compulsive working.

How to help a workaholic

Helping a loved one with workaholism requires empathy, support, and understanding. Here’s how to approach the situation:

Avoid nagging or criticism

Instead of saying, “You should stop working so much,” try asking, “What are some things you would love to do if you didn’t have to work so much?” This encourages them to think about what they’re missing without feeling guilty.

Plant seeds of change

Gently suggest that life has more to offer than just work. Ask them to imagine what they’d do with unlimited time and financial security. What activities would they pursue? Who would they spend time with? This can help them visualize a more balanced life.

Encourage self-reflection

Ask if they’ve considered reducing their work hours or taking a step back. This can help them realize the toll workaholism is taking on their life. Let them come to conclusions on their own without pushing  too hard.

Get professional support

Encourage them to talk to a mental health professional who can provide guidance on managing workaholism. You may also consider seeing a mental health professional yourself. They can give you tools to support your loved one while maintaining your own well-being.

You’re more than your job

Your job doesn’t define you. While work is important, your well-being should always come first. If you’re feeling overwhelmed, step back, take a breath, and remind yourself that your health and happiness are the true priorities.