Is work compromising your well-being?

A 2012 survey found that more than 87 percent of business owners, executives, managers, team members, and freelancers believe they “overwork.” And many seem resigned to it: with only 38 percent feeling satisfied with their work-life balance. But before you join the club (or pay this year’s dues toward that corner office) know that those long hours could come at a price, namely your health. “Excess work is discussed in relation to the same health problems as other stress: high-blood pressure, potential heart attacks, insomnia, and related issues,” says Gayle Porter, PhD, professor of management at Rutgers School of Business.

The Japanese are no strangers to the concept: Their language even has a word for death from overwork, “karoshi.” One Japanese study found working 60 hours or more a week increased risk of depression in the present and for up to three years later. Other research found working more than 50 hours per week compromised both physical and mental well-being. “Time is a scarce resource and consequently, there is a trade-off involved when choosing to work vs. not work,” says Sarah Asebedo, assistant professor at Virginia Polytechnic and the lead researcher of the study. “If work takes up too much of your life, then there is simply a reduced amount of time left for activities that can promote general health, such as rest, relaxation, social interaction, exercise, healthy eating, and personal engagement.” And it doesn’t only affect you. Your overworking cuts into the time you have with friends and family, and research shows that puts their well-being at risk too.

Is Work Taking Over?
“Working 50 or more hours per week may not always interfere with one’s mental and physical well-being,” Asebedo says. “It is important for each individual to assess how work may be affecting their lives and to take the necessary steps to mitigate any potential negative consequences.” Of course awareness is the first step. If more of the following are true for you than false, you may be letting work outweigh your health.

1. When you get praise from your boss on a project, you typically step it up a notch and work even harder to keep up the reputation.
2. When your work doesn’t go over well, you work harder to correct the mistake.
3. When there’s something outside of work you want to avoid—a social or family obligation—you regularly use work as an excuse.
4. When you have downtime outside of work, you typically spend it catching up on work.
5. Your work schedule doesn’t make it easy to make it to the gym or your child’s games and performances.
6. You’ve put off doctor or dentist appointments because you can’t get away from the desk.
7. Your friends or family have complained that you’re always working or busy.
8. You skip meals or forget to eat sometimes when you’re having a crazy day.
9. You are constantly checking your cell phone or tablet for new messages.
10. You’ve lost touch with a close friend or family member.

Work On It
While most of us don’t have the luxury of working less, there are ways to set boundaries and work better-for-you habits into your schedule. “Addressing how you are spending your time away from work can be a very good step in the right direction,” Asebedo says.

• Enforce free nights and weekends: “There has been some recent research showing that when individuals are heavily invested in their work, they can benefit from periods of recovery,” says Malissa A. Clark, PhD, assistant professor of psychology at The University of Georgia. “So, what this means for workers is that it is important to take the weekend, for example, to disengage (both mentally and physically) from work.”
• Do not disturb. A 2012 UC Irvine study found cutting yourself off from work e-mail reduces stress and improves focus. Set parameters for when you will and won’t check it. For example, on weeknights, wait until the kids are in bed, and then just give it a quick scan.
• Work in a workout. “Participating in exercise and recreational sports has been shown to improve employee well-being, particularly for workaholics,” Clark says. It can be as simple as walking to work or stepping away from your desk for a brisk stroll.
• Get on a meal plan. If lunch frequently just doesn’t happen, you need to fix that. A nourishing meal midday fuels both your body and your brain.
• Clean the slate. Working even just a few minutes of meditation into your day may make a big difference in your performance in work and ability to relax at home. Research has shown meditation boosts both brain function and the immune system.