When we are busy, we often want to do and finish as much as possible. And preferably in a short time. A little stress can help you achieve your goals or a deadline. However, it is more often the case that we keep going and we no longer indicate our boundaries in time. If we do not recognize in time that we are overworked, we can become overstressed or even burn out. You would rather prevent this.
How do we become overworked?
Usually you don't become overworked from one day to the next. There is often a time beforehand when you are almost constantly tense. You may also suffer from a feeling of anxiety or restlessness. You experience chaos in your head, making clear thinking increasingly difficult. You may also have difficulty with your concentration. You can also experience sleeping problems and sometimes there are also physical complaints, such as tension headaches. In this blog you will discover more about the symptoms of being overworked, but also: how can you prevent it?
What is being overworked?
When we are overworked, we are constantly under stress. This can affect both our body and our brain. As a result, various health problems can arise. However, being overworked goes further than 'working too much', because the following can also play a role:
• There is more work than you can handle
• The work pace is too high
• You are faced with performance pressure
• You have a high sense of responsibility
• If you are a perfectionist
• You are highly sensitive
• You experience little job satisfaction
• Your work is far removed from your passion
• There is a labor dispute
Anxious feeling
If you are overworked, you may also experience anxiety at the idea of what you still have to do. You may worry about how you will get everything done. In short, you live under a lot of stress for a long time. From being overworked to overstressed and finally burnout is a gradual process. It is therefore important to recognize the symptoms of being overworked in a timely manner.
Overworked or stressed?
Being overworked actually precedes being overstressed. If you are overworked, you will be under stress for a longer period of time, and it is important to recognize the first signs of being overworked in time. When we are overworked, there is an almost constantly elevated cortisol level. If our stress hormone cortisol remains high for a long time, various physical and/or mental complaints can arise.
Symptoms of being overworked
How can you recognize that you are overworked? There may be physical complaints, such as digestive problems. In addition, there may also be mental complaints, such as memory problems. Perhaps you recognize the symptoms in yourself or a colleague?
• Often work during breaks
• There is a disturbed work-life balance
• Being sick more often, such as the flu
• You are irritable or easily irritated
• You suffer from mood swings
• Difficulty maintaining focus
• You may be forgetful more often
• Concentration problems
• Being overstimulated
• Feeling anxious
• Little sleep or insomnia
• A lack of inspiration and creativity
• Tired eyes
• Intestinal complaints
• Hormonal imbalance, such as obesity
• Brain fog
• You tend more towards unhealthy foods, such as sugars or you are always hungry
• More tendency to drink alcohol
Being overworked: what to do?
If the symptoms of being overworked are recognizable to you, what can you do? To solve them, but also to prevent worse.
Delegate
At work, consider the possibility of transferring or delegating tasks or activities.
More relaxation
Relaxation from stress can really help. It's actually a must if you're overworked. It is necessary to de-stress regularly.
Sufficient breaks
When we have a lot of work, we are quickly tempted to continue working during the breaks. In addition, you may also be working or sending emails in the evenings or on weekends. Still, you need several (small) breaks during the day. For example, agree with yourself that after each task you will take the time to quietly drink your coffee or have a chat with a colleague.
Go for a walk
Taking a daily walk not only gets you moving, but also reduces stress. This has already been shown by many different studies. It is therefore not without reason that walking coaching is increasingly used for stress, tension or burnout. Walking is a great way to clear your head. Walking in nature also provides even more benefits for your health, such as more oxygen, sunlight and a calm feeling.
Healthy food during stress
Make sure you don't get a nutrient deficiency. Stress causes your body and brain to consume even more. It is important to ensure sufficient brain food with protein-rich nutrition and sufficient omega 3 fatty acids.
Collin Plasschaert
Enforce Master Trainer
collin@enforce.nl
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