Imagine coming home after work, but even during dinner with your family you can’t stop thinking about an unfinished project. Instead of enjoying the moment with your loved ones, you check your business email on your phone and plan your next tasks for tomorrow. Even on the weekend, you feel remorseful when you try to relax. If this sounds familiar, you may be experiencing symptoms of workaholism.
Does the professional area fill the vast majority of your time? Do you feel a constant inner compulsion to do work? Do you have intrusive, obsessive thoughts about tasks to be done, even when you have time off? Do you complain about the influence of a company culture that prevents you from living the life you want? Do you feel that work-life balance doesn’t exist?
Perhaps you are struggling with the problem of work addiction.
Workaholism test
Try answering the following questions to find out if this problem is present in you. The following tool was created by staff at the University of Bergen, and is designed to provide a preliminary diagnosis of the problem of work addiction. Take a look at each of the statements below and rank them according to the scale below:
1 = Never, 2 = Rarely, 3 = Sometimes, 4 = Often 5 = Always
- You are thinking about how you can spend more time on work.
- You spend significantly more time working than you originally intended.
- You work to reduce feelings of guilt, anxiety, helplessness and depression.
- Others have told you to cut back on work, but you are unable to do so.
- You get stressed when you can’t work.
- You prioritize work over hobbies, leisure activities and exercise.
- You work so much that it negatively affects your physical and mental health.
If you rated at least 4 questions as 4 (Often) or 5 (Always), it may suggest that you are abusing work or are a workaholic.
What is workaholism?
Workaholism is defined as a constant compulsion to work and a relentless focus on the professional sphere. Even free time is sacrificed to invest in one’s development and activities that are supposed to bring tangible benefits. As Griffith (2005) writes, the most obvious sign that someone is a workaholic is when work and related matters consume a person’s life, leading him to neglect other areas.
Workaholism is often the result of a much larger problem. Many people often abuse work to avoid asking themselves important questions in life, to escape from their own problems or the complexity of the world. Unfortunately, work does not solve these problems, and excessive focus on it can cause social, emotional and interpersonal problems.
Workaholism vs. commitment to work
It is worth mentioning that workaholism is not synonymous with work commitment. One of the key differences between workaholism and work commitment is motivation. Workaholics are compelled to work because they feel an inner compulsion – they have a constant feeling that they should work. Commitment to work means that you enjoy what you do and get satisfaction from it. However, you are able to relax, switch off after hours and enjoy other aspects of life. Workaholism, on the other hand, makes you feel a compulsion to work, even when you are tired or would like to do something else. It is no longer a choice, but an internal pressure.
Second, workaholics and those engaged in work experience very different emotions. Workaholism is associated with experiencing negative emotions (e.g., guilt, anxiety, anger and disappointment), while people involved in work experience more positive emotions (e.g., curiosity, joy).
Workaholism – characteristics
According to Machlowitz (1980), people who abuse work have certain character traits. They are persistent, energetic, competitive, motivated, while often experiencing a lot of doubt.
Killinger (2007) distinguishes three types of workaholics: the controller, the narcissistic controller and the satisficer. The first includes people who are independent and ambitious, highly motivated, impulsive, impatient, with a modest need for sleep, high endurance. Often this group holds managerial positions or runs its own business. The second type of workaholics, narcissistic controllers, are people who suppress negative emotions, are narcissistic, unable to show sincere feelings, and can often manipulate their social environment for their own benefit. The last type, satisficers, are ambitious, sociable people, highly dependent on other people’s approval, unwilling to take big risks.
In turn, Robinson (2001) identifies four types of addicts:
Type 1: The relentless workaholic. This type works all the time and believes that work is more important than relationships or anything else in life. According to Robinson, such people are perfectionists who also demand a lot from others. They are accepted and respected for their hard work and competence.
Type 2: The procrastinating workaholic. This type waits until the last possible moment to complete a task, often panics, and then works feverishly to finish the task. Unlike relentless workaholics, whose productivity is usually quite high, procrastinating workaholics go through long periods where they have breaks and don’t work.
Type 3: High stimulus seekers. The third type are people who get bored easily and are constantly looking for stimulation and excitement. They seek excitement in a relatively safe way – they take on new tasks, create short deadlines for work, and maintain multiple projects simultaneously. They need a lot of challenge and have a chronic inability to relax.
4: Bureaucrats. These are people who like to judge others and often sit on various committees. They often invoke rules to control projects and other people. They are detailed in their work, do not look at things holistically, and often human aspects are not considered by them. This type believes it brings order and rationality to the process. However, this approach often disrupts the dynamics of activities, spoiling the energy in the team.
Links between workaholism and personality traits
Workaholism does not occur by chance. It is often accompanied by a specific set of personality traits that make work not only a source of satisfaction, but also a way to cope with difficult emotions or anxiety. If you notice in yourself a strong need to be appreciated, a fear of failure or high expectations of yourself, perhaps these are the traits that influence your approach to work.
Neuroticism – when work helps (for a while) soothe anxiety
Neuroticism is a personality trait that is associated with greater sensitivity to stress, a tendency to experience fear, anxiety and lowered mood. If you often worry to excess, have difficulty relaxing, and your job allows you to feel calmer at least for a while – this is a signal that you may be using work activity to regulate difficult emotions. Unfortunately, the relief is usually short-lived, and the need to “stay busy” becomes stronger and stronger.
Perfectionism and the need for control
Many women who come to us for support describe themselves as highly ambitious, conscientious and demanding – both of themselves and others. Perfectionism makes it difficult to accept one’s own mistakes or imperfections. Work then becomes a field for constantly proving one’s worth, and every failure – a source of intense tension. If you feel like you have to control every detail, and rest makes you anxious, perhaps it is perfectionism and the need for control that drives your professional commitment.
Low self-esteem and need for approval
Some of us grew up with the belief that love or appreciation must be “earned” – usually through achievement and hard work. If you feel that your worth depends on your job performance or the opinions of others, you may be more susceptible to work addiction. Work then gives you a sense of purpose, but also sometimes the only way to avoid difficult thoughts about yourself. It’s worth remembering that true acceptance begins with understanding and kindness toward yourself – not with successive successes.
Workaholism, ambition or addiction?
A great deal has already been written about the negative impact of workaholism. Workaholics have difficulties in their private lives and manifest problems in personal relationships. Excessive work often prevents workaholics from forming and maintaining intimate relationships, they use work as a substitute for relationships. Workaholism causes a much higher level of spousal dissatisfaction and, consequently, a higher divorce rate.
Depression and workaholism – workaholism and insomnia
Under the mask of activity and focus on one area of their lives, work addicts can experience anxiety and depression. The lifestyle led by addicts reduces their level of life satisfaction, motivation, and desire to experience pleasure, which can result in worsening problems. A common problem of addicts is insomnia, inability to fall asleep quickly, constant thinking about current work issues, restless sleep, frequent waking up. Addicts also complain of physical ailments, migraines, back pain, stomach problems.
Workaholics are much more irritable at work and in their personal lives than those without addiction.
Workaholism and children
Work addiction causes increased irritability and difficulty in providing positive energy and attention to family members. Perpetually busy or emotionally absent parents influence the formation of negative attitudes in their children. Workaholics have difficulty meeting their children’s basic emotional needs, with the result that many adult children of workaholics suffer from depression, anxiety and restlessness, and obsessive-compulsive tendencies.
The scale of workaholism – how big is the problem in Poland and around the world?
You may be wondering whether workaholism is really such a widespread phenomenon, or rather a rarity that does not affect most of us. It’s worth knowing that this problem is affecting more and more people – both in Poland and around the world – and its scale shows how important it is to look at your own work habits.
Workaholism in Poland
According to a CBOS survey, as many as 11% of Polish women and men may be at risk of workaholism. This means that more than 2.5 million people experience difficulties in maintaining a work-life balance. Most at risk are young people aged 25-44, who are often professionally active and combine multiple roles and challenges every day. Poland is also one of the countries with the longest working hours in Europe, averaging 46 hours a week, which shows how much work culture affects our lives.
Workaholism around the world
Workaholism is a global problem – it affects both highly developed countries and those with rapid economic change. It is estimated that up to 5-10% of adults worldwide may be addicted to work. In the United States, as many as 48% of those surveyed admit that they consider themselves workaholics, although only some of them actually meet the criteria for addiction. A Norwegian study shows that 8.3% of workers show symptoms of workaholism. In Japan, the phenomenon takes a particularly disturbing form – “karoshi,” or death from overwork, is a serious social problem there.
Why is it worth talking about?
Workaholism is no longer just an individual challenge – it’s a phenomenon that affects society as a whole. As more and more people devote most of their time and energy to work, neglecting other important areas of life, emotional, health and relational problems are on the rise. That’s why it’s so important that you can take a look at your habits and ensure balance – not only for yourself, but also for your loved ones.
How to treat workaholism?
Is workaholism a disease? The answer is yes. Admitting to this problem is a huge challenge for many people. Many do not recognize workaholism as an addiction that requires psychotherapy or pharmacotherapy. However, the experience of psychiatrists and psychotherapists proves that work addiction is nevertheless a behavioral condition that often leads to loss of physical health and loss of interpersonal relationships. Workaholism is similar to addiction to gambling or compulsive buying. Treatment for workaholic addiction may require days or weeks off from work activities. Some workaholics exhibit withdrawal symptoms similar to those experienced by alcoholics in treatment. For example, experiencing tremendous emotional difficulties in dealing with free time or rest. The multidimensionality of workaholism and the coexistence of three factors: affective, cognitive and behavioral are emphasized.
Treatment mainly focuses on cognitive and behavioral intervention strategies, motivational interviewing, and systemic family therapy. The goal of therapy is to help overcome entrenched thought patterns and actions. Addicts learn to recognize their own emotional states, set realistic goals, build healthy relationships with those around them, and plan leisure time. Behavioral therapy focuses on areas such as relaxation techniques, systematic desensitization, behavioral monitoring, social skills training, assertiveness training and problem-solving techniques. Often to achieve long-term improvement and balance in one’s life, it is necessary to recognize and understand the deeper issues underlying workaholism. Metacognitive therapy, cognitive-behavioral therapy or schema therapy can be very useful.
What is the treatment process for workaholism?
If you notice symptoms of workaholism in yourself, remember – you don’t have to deal with it alone. The first step is to have the courage to admit that you need support. At New Views, we understand that everyone’s story is different, so we always tailor the therapy process to your individual needs and experiences.
Step by step – what can you expect?
- First consultation
This is the time to tell us about your difficulties, concerns and expectations. In a safe, feminine space, we will listen to you with empathy and without judging. Together we will determine whether the problem of workaholism applies to you and what support you need. - Diagnosis and goal setting
Together we will look at your work patterns, emotions and beliefs. At this stage, we set therapy goals – these may include learning to set boundaries, regaining work-life balance, or improving relationships with loved ones. - Individual psychotherapy
Most often, we recommend individual therapy, based on proven methods such as cognitive-behavioral therapy (CBT) or schema therapy. We work on changing entrenched beliefs, learning to recognize and express emotions, and implementing new strategies for coping with stress and tension. - Practical tools and support on a daily basis
During the meetings, you learn practical techniques that you can apply in your daily life – such as relaxation exercises, mindfulness, assertiveness training and leisure planning. If the need arises, you can also take advantage of support groups where you exchange experiences with other women in a similar situation. - Monitor progress and build a new balance
We regularly check in with you to see how you are feeling and what is changing. We support you in maintaining your new habits so that you can enjoy not only your professional life, but also your personal life.
Overcome workaholism
Start today to fight the beliefs that perpetuate your problems:
- “Work is the most important thing in my life.” Making work the most important area of life pushes people away, inhibits true intimacy with others and makes the other areas of life secondary. When work is unavailable for various reasons, we feel.
Alternative thought: ” My life does not consist only of work”
- “If I fail, I will fail, and that can’t happen.” Failure is part of the human experience. We all lose at some point, but we don’t have to define ourselves through that prism at the time. Remember: we all fail sometimes, especially when we take on new tasks or challenges.
Alternative thought: “Failure does not prove who I am.”
- “If I don’t work very hard, everything at work will fall apart.” This is an example of irrational thoughts, which we call catastrophizing. If I can’t control everything in my life, if I’m not eternally vigilant, I’ll lose something, I’ll overlook something and it will lead to an unpleasant end. The truth is that we have limited influence over our lives, excessive attempts to control everything can add to our problems.
Alternative thought: ” I can’t control everything”
- “Work is my only way to deal with problems.” If this is the case, it’s better to deal with these painful issues rather than running away relentlessly. Many workaholics use work to cope with insecurity and lack of self-esteem. But at the end of the day, work remains just a part of your life. When you go home at night, those deep-seated problems are still there, and they come back when you least expect them.
Alternative thought: “There are many ways to help yourself.”
How to prevent workaholism?
Practical tips for you
You may be noticing that work is increasingly filling your day, and time for yourself or loved ones is becoming scarce. It’s a good idea to strike a balance now, before the difficulties of excessive work involvement arise. Below you’ll find some proven strategies you can incorporate into your daily life – both if you’re an active professional, and if you’re just planning changes in your life.
1. Set clear boundaries
Think about which hours in the day you want to devote exclusively to work, and which hours you want to devote to relaxation, relationships or your own passions.
- Turn off business notifications when you finish work.
- Plan time for yourself and take it as seriously as your professional commitments.
- If you work remotely, try to designate a physical space just for work.
2. Delegate and share responsibilities
You don’t have to do everything yourself.
- Ask for support when you feel overwhelmed.
- Involve household members or co-workers in daily tasks.
- Remember that asking for help is a sign of maturity, not weakness.
3. Take care of recovery
Rest is as important as commitment to work.
- Plan regular breaks throughout the day.
- Find an activity that gives you joy and allows you to get away from your responsibilities – it could be a walk, yoga, reading or meeting with a friend.
- Make sure you get enough sleep and have a healthy evening routine.
4. Monitor your habits
Pay attention to how much time and energy you devote to work.
- Once a week, do a short reflection: have you found time for rest, loved ones, your own needs?
- If you notice that work is starting to dominate, stop and think about what you can change.
5. Talk about your needs
Don’t be afraid to talk to loved ones, co-workers or superiors about your boundaries and needs.
- Openness helps build healthy relationships and mutual understanding.
- Share your concerns – you will often find that you are not alone in this.
6. Seek support when you need it
If you feel you are finding it difficult to make changes or maintain balance on your own, seek professional help.
What to do next
Observe yourself – without judging, with sensitivity and understanding. Ask yourself if how much you are working is serving you well. You may be getting a lot of approval and praise from those around you about how dedicated and conscientious a worker you are. But put that aside for a moment. Is there a balance in all of this?
If you have doubts – talk to your loved ones, come to a psychotherapy meeting. And remember: even if you value your work very much, your physical and mental health comes first.