2025 Guide: 7 Surprising Health Risks of Working Excessively and How to Avoid Them
Discover the top 7 health consequences of working too many hours per week in 2025, along with expert-backed strategies to protect your well-being and boost productivity.
Feeling overwhelmed by work demands? You’re not alone. Experts suggest that working beyond 40 to 50 hours weekly can seriously impact your health. Randy Simon, Ph.D., a licensed clinical psychologist from New Jersey, highlights that overworking often leads to burnout, especially when combined with long commutes, stressful environments, and low job satisfaction.
Instead of just tracking hours, pay attention to your body’s signals. If you find yourself unable to enjoy downtime, it may be a red flag that work is taking a toll on your health. Here are seven warning signs to watch for and practical tips to help you regain balance.
1. Increased Reliance on Alcohol for Stress Relief
Working excessive hours can push some to consume alcohol beyond safe limits—defined as more than 14 drinks per week for women and 21 for men—raising risks for serious health issues.
Solution: Use Your Commute to Recharge
Transform your commute into a restful transition by avoiding screens and instead listening to music, podcasts, or audiobooks, helping you mentally separate work from home life.
2. Declining Productivity Despite Longer Hours
Research from Stanford shows that working 70 hours weekly doesn’t yield more output than 56 hours. Overworking can actually reduce efficiency.
Solution: Prioritize Tasks with a Focused To-Do List
Concentrate on the top three tasks daily using methods like Getting Things Done (GTD) to improve time management and productivity.
3. Poor Sleep Quality and Daytime Fatigue
Extended work periods interfere with restful sleep, increasing fatigue and health risks such as type 2 diabetes and heart disease.
Solution: Take Regular Breaks
Follow the 52/17 rule—work for 52 minutes, then take a 17-minute break to stretch, walk, or socialize, which can help reduce daytime sleepiness.
4. Experiencing Symptoms of Depression
Long workdays, especially 11 hours or more, correlate with higher rates of depression and poor mental health.
Solution: Practice Mindfulness Meditation
Engage in mindfulness to stay present and reduce stress. Consider meditation workshops, therapy, or apps during your commute.
5. Elevated Heart Stress and Related Health Risks
Work-related stress triggers cortisol release, increasing risks for stroke, heart disease, diabetes, and certain cancers.
Solution: Incorporate Movement into Your Workday
Try standing meetings, short walks, or eating away from your desk to reduce sedentary time and promote heart health.
6. Chronic Back and Neck Pain
Extended working hours often cause muscle tension leading to neck pain in women and lower back pain in men.
Solution: Seek Therapeutic Support
If pain persists, consulting a therapist can help manage stress and improve quality of life.
7. Strained Personal Relationships
Work stress and fatigue can negatively impact your social life and family connections.
Solution: Schedule Enjoyable Activities
Make time for hobbies, exercise, and socializing by including them in your weekly calendar to decompress effectively.
Take a Step Back to Protect Your Health
Working hard should never come at the cost of your well-being. If you’re overwhelmed, communicate your concerns with your employer, highlighting your contributions and the need for a balanced workload. Healthy, engaged employees benefit both themselves and their organizations.
For more insights, explore our tips on preventing burnout and fostering a healthier work-life balance.
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