How To Avoid Burnout From A Heavy Workload

When managing school, family, and work projects simultaneously, some individuals may become stressed and overwhelmed. If you have a heavy workload and juggle significant tasks without taking time off to care for yourself, you may be at risk of burnout. Although it can be difficult to admit when you’re overworked, it can also be the difference between poor mental health and balanced well-being. Learning how to manage your priorities and responsibilities effectively can be essential to combat this symptom.

How do masculine roles play a part in workload?

A heavy workload can be caused by juggling too much at once and may come from responsibilities related to your career, family, or personal life. Specific tasks required can add up, causing pressure to contribute more at home while also increasing one’s employee performance. 

Although anyone can experience a heavy workload occasionally, men can be especially susceptible. Men often feel pressure to be the breadwinners and sole providers of their families. The pressure from this stereotype often builds up, causing overwhelming stress and tension.

When work is challenging, men might be told, “Be a man” or “Man up.” As a man, you may believe you’re expected to be able to “carry your weight” and, sometimes, the weight of others. This stereotype and the idea of filling this traditional role can build up in your nervous system, causing you to do more tasks and feel more pressure without seeking support. Seeking a healthy work-life balance and finding ways to manage your workload without the undue pressures of stereotypes can help you avoid burnout and reduce stress. 

Signs a heavy workload may be taking a toll on your life

Men are often expected to work and provide for themselves and their families. This pressure can accumulate over time, causing them to be overworked. Working long hours and having a demanding workload can take their toll on a man’s mental health and physical well-being. Your body may give you warning signs when you might benefit from a break from your workload. These signs can include the following. 

Difficulty relaxing or muscle tension

One of the telltale signs of being overworked is difficulty relaxing, which may stem from the sense of always being in “on” mode. Men who work in high-pressure situations, move from crisis to crisis or constantly juggle demanding responsibilities may experience this challenge. No matter what position you hold at work, you may find an excessive workload leads to a poor work-life balance, increased muscle tension, and difficulty relaxing, even during your time off.

Fatigue

You might experience a loss of energy or a breaking point leading to exhaustion. In some cases, individuals may experience a sensation of dread about responsibilities and obligations caused by burnout. 

Insomnia

Having a heavy workload and insufficient time can lead to constant ruminating about a never-ending to-do list, which might make it difficult to wind down for the night. Insomnia may manifest one or two nights a week or become chronic.

Lack of focus

When responsibilities pile up, you may find it challenging to manage them all. Lack of focus can cause brain fog and forgetfulness. 

Physical symptoms

Some men may not experience physical signs of burnout, while others might notice them immediately. Symptoms may take the form of chest pain, headaches, muscle tension, or stomach pain.

Anger

Overworking can lead men to become frustrated or angry, causing them to want to lash out at work or with the people they love.

Loss of appetite

In the beginning phases of being overworked, you may skip a meal and not overthink it. Over time, your appetite can steadily decrease, causing you to lose weight and muscle mass.

Increased illness

When your body and mind are confronted with the effects of work and stress, you may become more susceptible to illnesses like colds. Increased risk of illness occurs from overspending energy reserves. When men have a job, it can be easy to neglect their bodies to get more work done. However, this may slow them down later when their bodies shut down by getting sick.

Disconnection from friends and family

Spending more time at the office or doing work leaves less time for family and friends. You may realize you haven’t seen your friends in some time, or maybe your family is starting to raise concerns that you haven’t been around as much. 

Overworking can lead to isolation. Isolating yourself in favor of getting work done can lead to damaged personal relationships. If your friends and family are raising concerns or mentioning how they miss you, it may benefit you to start taking regular breaks. 

A constant state of “playing catch-up” with too many tasks

Juggling too many tasks, overworking, or wearing too many hats may cause you to fall behind. Spreading yourself too thin can harm the quality of your work and cause chronic stress. This sensation of playing catch-up doesn’t only apply to the office. Overworking can cause you to fall behind in relationships, health, and daily life. You may find completing tasks like changing your car’s oil or keeping track of expenses difficult.

Loss of passion

You may have started overworking with honest intentions. Maybe you love what you do and can’t get enough. However, overworking can make maintaining joy, ambition, and excitement for your job challenging. Being overworked can cause you to lose your sense of fire, passion, and drive. This loss of desire can also trickle down to the other areas of your life.  

What are the effects of work overload?

A host of physical, mental, and social-related issues can impact overworked men. Further, some of these factors can have long-term effects. Overworking has been linked to an increased risk of heart attack and stroke. One study found that those who worked more than 55 hours per week had a 33% higher risk of stroke and a 13% greater risk of heart attack than those who worked 35 to 40 hours a week.

Overworking can also lead to an unhealthier lifestyle. Men who work long hours tend to exercise less, have unhealthy diets, and consume more alcohol and tobacco products. Additionally, men with a heavy workload are more prone to experiencing mental and psychological symptoms which could lead to depression, anxiety, and greater stress. More stress can cause muscle tension, lack of motivation, changes in sexual arousal, and other negative symptoms.

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources.

How to avoid burnout

If you are burned out by a heavy workload, there are a few ways you can attempt to better your mental and physical health, including the following. 

Exercise 

Physical exercise can be one of the most powerful methods for avoiding burnout. Going to the gym, playing a sport, or participating in a physical hobby are a few examples of common ways to exercise. If you lack the time or are in a rush, try home workouts or quick cardio routines.

Eat healthy foods

Eating a nutritious diet can negate the adverse effects of burnout and stress. Certain foods have been linked to a positive impact on mood, memory, and cognition, including different fruits, vegetables, and fatty fish like salmon and tuna.

Adopt a regular sleep pattern

Getting enough sleep can be vital to maintaining energy levels and managing stress. Aim to get between seven and nine hours of sleep each night. Try setting a consistent wake and sleep time to give you a sense of routine. Turning off screens and limiting caffeine may ensure higher-quality sleep.

Participate in hobbies

Making time for hobbies, activities, and interests you enjoy can be another way to ease stress and symptoms of burnout. When you focus on working too much, you may neglect the other activities you enjoy. Set aside time for these activities daily or weekly to give your mind a break from thinking about work.

Socialize and aim for a healthy work-life balance

Socializing with friends and family can help take your mind off work. Additionally, spending time with people you love can reduce stress and may lengthen your lifespan. 

How to manage a heavy workload

Balancing family, friends, and work responsibilities like projects, employees, managers, and tasks may make it seem that there isn’t enough time or energy to do all you need and want to do. A demanding workload can seem like a pressure cooker. However, several strategies, including the following, may help you work under pressure and manage your workload more effectively. 

Prioritize

If you have a heavy workload, prioritizing what needs to get done from urgent to somewhat important to least important can ensure you are working on the most crucial tasks. First, look at your current workload and list each task in order of importance or time sensitivity. Then, plan ahead by looking at all the tasks to come. Prioritize what you need to take care of both now and later, task by task, project by project. It can be healthy to prioritize projects that are of personal importance in addition to those that are business-focused. For example, there may be times where you have to prioritize activities related to business costs even though you have personal plans. In addition to considering your current and upcoming priorities, it may help to pause before taking on any new projects and opportunities that arise.  

Break down your tasks

“Chunking” your obligations and to-do list into smaller tasks can make managing pressure easier. Breaking down your tasks can also give you a sense of satisfaction and control when you complete them. 

Use effective workload management techniques

To manage a heavy workload effectively, try implementing time management strategies. You might learn new organizational skills, delegate time-consuming tasks to others, or use techniques like the Pareto principle. With adequate workload management skills, you might have extra time to spend on an activity you value or enjoy. 

Remember you are a team member

Try not to take a mindset that you “must” accomplish all tasks alone. A willingness to work as a team member can be helpful in managing a heavy workload, taming stress, and increasing productivity. Project managers and employees can benefit from recognizing each team member’s strengths, working as a unit, offering support, and delegating tasks as needed. It may help to learn from other teams that are successful in working together. You can watch a strong team work together and delegate tasks in a way that makes the most of the various strengths of all team members.

A family can also work as a team. For example, family members can divide tasks and ensure everyone is on the same page at home. 

Build smart daily habits

In your personal and work life, taking care of tasks daily may help you have a more significant sense of control over your time and workload. For example, you might try answering emails only at certain times during the day. You can make exceptions and answer emails that are urgent if they further your goals. 

Also, every morning, you could try getting into a routine of writing down the most important tasks you want to accomplish that day. At the end of each week, you may find it beneficial to assess your progress and adjust your daily routine and habits accordingly for the week ahead.

Consider where you can cut back

Perhaps you feel that not everything can get done without the risk of burnout. Consider the following questions: 

• Can you find any areas to streamline? 

• Can you find just one task to eliminate? 

• Is there one project you can set aside for the time being? 

• Can you delegate anything to someone on your team?

Talk to a professional 

Therapy may be a valuable resource for reducing stress and preventing burnout. However, if you have a busy life and demanding responsibilities, you may find working therapy into your schedule challenging. In this instance, online therapy may be a more appropriate alternative. 

With an online therapy platform like BetterHelp, you can book a session anytime and meet with your provider from anywhere you have a stable internet connection. The flexibility to schedule an appointment at a preferred time means you can plan your sessions at a time that’s most conducive to your ability to be present and engaged. In addition, you may be able to work with a provider outside of standard business hours. 

Online therapy has been proven effective in reducing symptoms commonly associated with burnout, such as stress. In one study, researchers assessed the efficacy of a six-week web-based stress management intervention targeting stress, sleep quality, and coping skills. The study outcomes showed that participants experienced higher sleep quality, improved coping skills, and fewer instances of emotional exhaustion.