Is Overwork Hijacking Your Brain? Here’s What It’s Costing You

When overwork becomes routine, burnout no longer serves as a warning sign. When working too much becomes the norm, rest seems like a luxury.

Do you frequently skip breakfast because you are running late for work? Do you always feel exhausted and spend most of your time at work? Do you cancel plans on weekends because you’re too tired to socialise? You could be one of many people who suffer from overwork in ways that are not widely recognised. In the race to outperform, your brain may be quietly breaking down.

Hustle Culture: Burnout Disguised as Ambition

At first glance, “Hustle culture” may appear to be just another buzzword floating around in corporate circles among the younger generation. But it’s more than that. It refers to a set of choices and habits that you bring to your workplace, regardless of your profession or age, that motivate you to do more in pursuit of ‘success’. Hustle culture teaches you that increased productivity is directly proportional to increased working hours, and any distraction from work, such as breaks, self-care, and vacations, is undesirable.

You normalise and proudly display your ‘workaholism’ in an environment where hustle culture is the norm. But how does that affect you? How much are you paying for your productivity? New research suggests that the effects of overwork may no longer be purely abstract. It is becoming more visible in your brain structure and other bodily functions.

The Neural Cost of Inadequate Rest

Your brain is built to grow and change as you learn new things and let go of old habits. This ability to change is called neuroplasticity. Working too much can affect how well your brain can do this.

A recent study from Yonsei University in Seoul, South Korea, looked at concrete biological evidence in the form of structural changes to the brain caused by working more than 52 hours per week. According to the reports, individuals who overworked experienced significant changes in brain regions, particularly those related to executive function and emotional regulation. “These findings provide novel neurobiological evidence linking prolonged working hours to structural brain changes, emphasising the need for further research to understand the long-term cognitive and emotional implications of overwork,” the study’s authors write.

– Brain chemicals and grey matter: Working long hours often leads to ongoing stress, which upsets the balance of important brain chemicals like cortisol, serotonin, and dopamine. The grey matter, which plays a crucial role in memory, decision-making, and information processing, can decrease in size.

– Enlargement of brain areas: The Superior and Middle Frontal Gyrus, found in the front part of the brain, helps with memory, language, problem solving, planning, and paying attention. This area is larger in people who often work long hours.

The amygdala is a part of the brain that handles emotions such as fear, anxiety, and anger. Working too much and being stressed for a long time can make the amygdala bigger because of too much cortisol, which can lead to anxiety and burnout.

Growth in areas that provide you with critical skills may appear to be a positive change, but consider the real-world consequences. Scientists believe these changes are more likely to be compensatory neuroadaptive responses to fatigue and stress, rather than indicators of healthy brain development.

Cognitive and Emotional Effects of Overwork

The International Labour Organisation (ILO) estimates that the annual death toll from overwork is 8,00,000. The numbers are alarmingly high, indicating that it is past time to recognise overwork as a health hazard.

The traditional workweek of 40 hours is now considered highly unrealistic. You may be pushed to work more than you want to by a last-minute call from your boss or an email from yesterday that is awaiting a response. The work-from-home trend that emerged in corporate circles following COVID contributed to this as well. Because you work from home, you lack a structured work culture in which you log in and out at regular intervals throughout the day.

Some daily-life experiences that you may dismiss as minor inconveniences of ageing or a modern lifestyle could be signs that your brain is telling you to slow down.

• You lack the energy to prioritise self-care, such as going to the gym three times a week and preparing nutritious meals. However, you do not feel up to it. You put them off, thinking you’ll get around to them eventually. You end up working too much and skipping meals, leaving little energy for exercise.

You may believe that this is a common problem among employees, but that does not mean it should be overlooked. This could indicate that your body’s sugar levels are fluctuating due to irregular meals. A lack of physical activity may also cause your body to develop conditions such as high cholesterol and an increased risk of heart disease.

• Inadequate sleep: This may not be solely due to excessive phone use. This could also be due to cognitive overload and exhaustion. Sleep has a repairing effect on your body and mind that no supplement or medicine can replace.
• You are cancelling plans, socialising infrequently, and experiencing relationship difficulties. Breaks are essential for maintaining a healthy body and mind. If your work prevents you from attending social events and taking vacations, and you frequently blame work for your inability to maintain relationships, you have an unhealthy pattern of putting work ahead of your mental health.
• You use alcohol or drugs to cope with work-related stress. The modern work environment, which requires a significant amount of time and energy, pushes you to your limits. Many people rely on drugs to boost productivity, and alcohol or smoking to alleviate stress. This is a very unhealthy trend that will undoubtedly have a negative long-term impact on you.

Recovering the Brain, Regaining Balance

Exhaustion is not a badge of honour; rather, it is a barrier. Prioritising your mental and physical health is your responsibility to yourself. Once you’ve decided to do so, there are several ways to reclaim your work-life balance and live a happy and productive life.

– Establish clear work-life boundaries. The World Health Organisation (WHO) emphasises that blurred work-life boundaries contribute to chronic stress and burnout. Pause and reflect on how much time you spend on various activities in your life. Spending a set amount of quality time on your work is more productive and efficient than long hours of exhausting labour.

– Make breaks and vacations a habit. Use the Pomodoro technique (25 minutes of work followed by a 5-minute break) or take a 15-minute walk every few hours at work. Make the most of your vacation time. A good break occurs when you turn off not only your work-related emails, but also your worries and concerns about work.

– Make physical activity a priority and practise mindfulness. Aim for 7-9 hours of sleep and 150 minutes of moderate exercise per week. Practice meditation and other mindfulness techniques. Address your addictions, whether they are related to work, substances, or the phone. The vitality of life, free of anxiety, burnout, depression, and health problems, is primarily the result of habits.

– Seek social and professional support: Remember to contact your friends and family if you feel you need help. Strong social connections frequently act as a stress reliever. If necessary, seek professional support in managing work-related stress and regaining a sense of balance in life.

Strike a Balance!

Work provides fuel for life, but it consumes life when it becomes an all-consuming passion. While focusing on performing well and advancing in a competitive work environment, don’t overlook your health and well-being. At Hope Trust, we offer expert online therapy services to help you regain your sense of balance in life. Our corporate wellness and counselling programmes address all aspects of modern life and work-related mental health issues.

If you believe you are losing yourself amid the hustle and bustle of your job, do not hesitate. Reach out if you’re feeling burned out, anxious, or just need someone to talk to—your mental health is important.

Click www.hopetrustindia.com for an online appointment with a therapist.