Work Addiction

Image depicting work addiction of a man sitting on his bed, with the light from his laptop screen lighting up his face while he looks at paperwork, and his phone

Understanding Work Addiction

Is work taking over your life? Understand the impact of work addiction and explore ways to regain control.
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In today’s fast-paced world, work addiction – often referred to as “workaholism” – is becoming an increasingly common issue. Unlike other behavioural compulsions, work addiction is connected to an important part of adult life. As work is considered a productive and positive activity in our society, the severity of this problem is often overlooked.1

Recognising the difference between a strong work ethic and work addiction can be difficult. Warning signs are often disguised as “dedication” and celebrated as “ambition”. However, if left unchecked, this inability to regulate work behaviours can lead to physical and mental exhaustion, burnout, and strained relationships.2

Perhaps you’re here because you’re worried about someone you know, or maybe you find that you’re constantly defending your long working hours to family who feel you are disconnected from them. Maybe you have begun to experience sleep issues, you spend your free time ruminating over work challenges, or you get irritated with your family for demanding your time.

This page will look at the signs of work addiction, the risks associated with it, and how you can succeed in your career without sacrificing your health and wellbeing.

Explaining Work Addiction: More Than Just Hard Work

Work addiction is more than a strong commitment to your career. Unlike healthy work dedication, which is marked by purposeful productivity and clear boundaries, work addiction is compulsive overworking that can disrupt your well-being, relationships, and health.

A study of 3,500 workers published in Harvard Business Review found that people with workaholic tendencies reported higher levels of depression, sleep issues, increased emotional stress and health complaints than their colleagues.3

What are the Signs of Work Addiction?

Some of the signs of work addiction are:

  • Compulsive overworking: An inability to “switch off” after finishing work tasks.
  • Neglect of personal life: Sacrificing your relationships, hobbies, or self-care for work.
  • Health deterioration: Increased psychological stress, sleep issues, or physical exhaustion.4
  • Guilt or anxiety when not working: Feeling uneasy during downtime.
  • Using work for self-worth: Allowing work to define your personal identity through professional achievement.

Distinguishing Between Hard Work and Workaholism

Work AddictionHealthy Dedication
Work consumes all waking hoursWork is balanced with personal priorities
Stress levels remain consistently highPeriods of rest and relaxation are valued
Personal relationships and health sufferWork supports overall life satisfaction

Why Does Work Addiction Happen? Uncovering the Triggers

Work addiction can develop gradually, and is often caused by a combination of personality traits and external influences.

Personal factors

Some people are more prone to work addiction due to their personal traits. For example:

  • Perfectionism: the need to meet impossible standards means you work too much.
  • Competitiveness: a need to outdo others makes it hard to stop.
  • Fear of failure: low self-esteem and fear of failure make you work compulsively.5

Environmental factors

External pressures can also contribute to the problem, and in many workplaces, overworking has become the norm.

  • Working late is rewarded: employees are incentivised with things like free food or taxis home if they stay behind after hours.
  • Rest is stigmatised: taking time off or prioritising self-care is often viewed as a lack of commitment.

Societal pressures

Society equates success with relentless ambition, the “Hustle Culture” mindset encouraging people to prioritise work over wellbeing. Phrases like “sleep is for the weak” only perpetuate these unhealthy habits. Other pressures include:

  • Views on work-related success: worth is overly tied to career achievement.
  • Industry expectations: some professions such as finance, law and medicine demand high performance, often at the cost of their employees’ personal lives.

The signs of work addiction aren’t always obvious to begin with. However, seemingly harmless habits like staying late at the office or checking emails after hours can snowball into a need to be constantly productive.

If you’re struggling to stop working despite the negative consequences, or if your self-worth is entirely dependent on your productivity, you may be addicted to work. High-pressure industries often have a culture of overworking that feeds this compulsion. Many people dismiss their overworking habits as just being “dedicated”, until they burn out or start having personal problems as a result.

Recognising the Signs of Work Addiction

Work addiction can be hard to spot, especially if you work in a culture that celebrates overworking. However, signs and symptoms can quickly go beyond “dedication” and may soon impact your physical health, emotional wellbeing and personal relationships. By identifying these signs early on, you can act quickly to address the problem. This is what some symptoms to look like:

  • Behavioural Symptoms
    • Working longer hours than required or necessary
    • Unable to delegate tasks, as you feel you’re the only one who can do them right
    • Unable to take breaks or stop thinking about work even during personal time
    • Neglecting hobbies, interests, and social activities for work
    • Using alcohol or substances to cope with the stress
  • Emotional Symptoms
    • Feeling anxious, irritable, or guilty when not working
    • Self-worth is entirely tied to professional achievement
    • Feeling restless or uncomfortable during downtime
    • Constantly thinking about deadlines or future work
  • Physical Symptoms
    • Feeling anxious, irritable, or guilty when not working
    • Self-worth is entirely tied to professional achievement
    • Feeling restless or uncomfortable during downtime
    • Constantly thinking about deadlines or future work

     

  • Relational Impact
    • Strained relationships with loved ones due to prioritising work over quality time
    • Decreased emotional availability or attention to family and friends
    • Other people raising concerns about your work habits

If you recognise any of these symptoms, whether in yourself or someone you care about, it could be a sign of work addiction. To prevent the problem from progressing, we encourage you to contact our team at Smarmore Castle to explore your treatment options.

How Work Addiction Affects Your Health, Relationships, and Wellbeing

The long-term effects of work addiction can affect not only your mental and physical health but also your ability to maintain fulfilling relationships. Chronic overworking can lead to stress-related health issues like cardiovascular problems, high blood pressure, and fatigue.6

In addition to the physical effects on your health, work addiction can also lead to burnout, which in turn can cause or exacerbate mental health issues such as anxiety and depression. If you’re suffering psychological distress as a result of overworking, you are also at a much higher risk of turning to substances to cope.7

Prioritising work over family and friends can eventually lead to isolation, conflict, and strained relationships.

Overcoming Work Addiction: Strategies for Balance

Work addiction blurs the lines between professional obligations and personal well-being. To get back to balance you need to develop strategies to manage your compulsive work habits.

In a recent article in the Irish Examiner, Smarmore Castle clinic manager Keith Cassidy advised readers to note how much time they spend doing various activities in a weekly diary – using red for work, green for family and friends, and blue for hobbies and other activities. Be honest when doing this, don’t minimise the amount of time you spend reading emails, or work-related social media posts. When you’re finished, you’ll have a visual representation of how you spend your days.

“That’s when you might realise that you need to rein in the red work zone,” says Keith Cassidy.

“Recovery from any addiction is about learning to find joy in other areas of life. And one of the best places to find joy is connecting with others. Workaholism is an effective way of disconnecting from those around you. Reconnecting is the antidote to that, so reach out and build relationships with family, friends, and colleagues in the workplace.”

Steps to Regain Balance and Manage Work Addiction

Set Boundaries

Be sure to set clear work hours and stick to them. Take time for yourself so evenings, weekends, or designated days off are free from work. Use calendar blocks or digital reminders to enforce these boundaries to colleagues. Leave your work phone in a desk drawer while you are at home.

Take Regular Breaks

Schedule short breaks throughout the day will help you to move away from your screen and recharge. Make sure you get up from your desk every 45 minutes or so, for a five-minute break.

Practice Mindfulness

Incorporating mindfulness techniques can help you manage compulsive work habits. Whether you prefer meditation or simple breathing exercises, many apps offer guided sessions to help reduce anxiety.

Delegate

It’s important to distinguish between urgent and non-urgent tasks. Prioritise what needs your attention and delegate where you can. This allows you to focus on high-value activities.

Practical Tips

  • Morning Routine: Start your day with non-work related activities like exercise, journalling, or reading.
  • Switch off After Hours: Turn off email notifications and don’t check work messages during personal time.
  • Leisure Goals: Dedicate time to families, hobbies or self-care activities to ensure you maintain a fulfilling life outside of work.
  • Track Your Progress: Keep a journal of your work addiction reduction efforts and celebrate small wins.

 

At Smarmore Castle, we provide a programme for drug addiction and alcoholism that addresses compulsive work habits. We use a combination of evidence-based therapies, mindfulness practices, and other strategies to help you make lifestyle changes and develop a healthy relationship with work.

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When to Seek Professional Help for Work Addiction

Work addiction or “workaholism” can impact your well-being, relationships, and overall life. While self-management techniques may work in the short term, professional help is needed when work habits start to get on top of you or disrupt your life. Recognising the signs early and seeking help can make all the difference in your recovery journey.

Physical symptoms like insomnia, chronic fatigue, or stress-related illnesses are clear warning signs. Work addiction can also lead to conflicts with loved ones or social isolation. If setting boundaries or taking breaks no longer works for you, it’s time to reach out for help.

Types of Support Available for Work Addiction

Counselling and Therapy: Cognitive Behavioural Therapy (CBT) can help you to identify and challenge unhealthy work-related thought patterns, while stress management techniques can give you tools to manage overwhelming feelings and regain control.

Support Groups: Connecting with others who are going through similar challenges can give you encouragement, accountability, and valuable insights to overcome work addiction.

Inpatient or Outpatient Treatment: You may benefit from a structured treatment programme with both residential and outpatient options available, that include group therapy and one-to-one therapy, depending on the severity of your addiction.

Seeking professional help can reduce anxiety and emotional burnout, and improve your mental health. You may also start developing stronger relationships as you rebuild trust and reconnect with loved ones. By learning to set healthy boundaries, you can achieve a better work-life balance and overall life satisfaction.

Next Steps

If you’re ready to accept help for work addiction, the team at Smarmore Castle can help. Our treatment approach provides patients with the opportunity to recover, away from the stresses of everyday life. We provide evidence-based treatments designed to help you regain control and get your life back. Contact us today to book a consultation and find out more about our services.

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Frequently Asked Questions

  • What’s the difference between work addiction and a strong work ethic?

    A strong work ethic means being dedicated and responsible in your professional life while feeling personal satisfaction and maintaining a healthy balance. Work addiction is an unhealthy compulsion to work excessively and obsessively, often at the expense of your mental, physical, and emotional health. Unlike a strong work ethic, work addiction is driven by anxiety, guilt, or a need to prove self-worth.

  • Are there self-assessment tools to see if I have a work addiction?

    Yes, a work addiction risk test like the Bergen Work Addiction Scale can help identify work addiction tendencies. These tools often assess behaviours like overworking, neglecting personal life, and feeling anxious when not working. But they are not diagnostic tools. If you’re concerned, we recommend you consult a professional for an accurate mental health assessment.

  • How does work addiction affect my mental health?

    Work addiction can lead to burnout, chronic stress, anxiety, and depression. The constant drive to work leaves little time for self-care, rest, or emotional connection, and it can exacerbate mental health conditions. Over time, this can reduce your ability to cope with stress and enjoy life.

  • What are the early warning signs of work addiction?

    Early signs of work addiction include mental health problems such as anxiety when not working, obsessive compulsive disorder, prioritising work over personal or family time, chronic stress and using work as a coping mechanism to avoid emotional challenges or difficult situations. Physical symptoms include exhaustion, job burnout, headaches, and insomnia caused by overworking.

    If you’re worried about someone you know, or suspect you may be close to suffering burnout as a result of work addiction, Smarmore Castle can help. Our evidence-based treatment programmes can teach you how to find the right work-life balance and improve your overall wellbeing.