Signs you’re overworking (and how to step back)

When you care deeply about your work or run your own business, it’s easy to fall into the trap of always pushing a little harder. You might work late into the night, skip breaks, or tell yourself you’ll rest once things settle down. But what happens when things never really do?

Overwork can feel like a badge of honour, especially in environments where long hours are praised. But when your mental clarity, mood, relationships, or physical health start to suffer, it’s a sign that something needs to change.

Stepping back from overwork can mean making space for real rest and a healthier relationship with your time and energy. Here’s how you can start identifying overwork early and take steps before it spirals into burnout.

Signs you might be overworking

Overworking doesn’t always look dramatic. It usually builds slowly, making it easy to overlook.

Physical signs

• You feel tired most of the time, even after a full night's sleep

• You have trouble falling asleep or staying asleep, no matter how exhausted you feel

• Your body aches, your stomach is unsettled, or you’re getting sick more often

• You rely heavily on caffeine, sugar, or energy drinks to push through the day

Emotional and mental signs

• It’s hard to focus, and small tasks feel overwhelming

• You feel flat, numb, or emotionally drained

• You're less patient with others and more easily frustrated

• Work that once excited you now feels heavy or meaningless

Behavioural signs

• You work after hours most days or you can’t stop checking emails, even late at night

• You’ve stopped making time for meals, exercise, or personal time

• Friends and family notice you seem distant or stressed

• You can’t remember the last time you felt truly relaxed

A recent national survey from Beyond Blue found that one in two Australians aged 18-29 years old felt burnt out in the last year, and this highlights just how serious and widespread overworking is.

If any of the signs feel familiar, it may be time to gently reassess how you’re working and what you need to stay well.

What to do before you get burnt out

Burnout doesn’t usually happen overnight. It’s the result of ongoing stress without enough space to recover. That means there’s often time to step in and make changes before things reach a breaking point.

Here’s how to begin that process in a way that’s kind, realistic, and centred on what works for you.

1. Step back, and be honest with yourself

It can be hard to stop when you’re caught in the momentum of constant tasks. But creating even a small pause gives you a chance to step back and notice how you’re really doing. Here are some guide questions to direct this pause:

• Am I constantly tired, even when I sleep?

• Do I feel disconnected from the people or activities I usually enjoy?

• Has work taken over the time I used to spend on myself and loved ones?

Try keeping a short daily log of your mood, energy, and workload. After a week, you may start to see patterns that are hard to notice in the moment.

2. Re-assess and rebuild your boundaries

If you’re used to being "on" all the time, setting boundaries might feel awkward or even selfish. But boundaries are vital, and they allow you to keep showing up without burning out. You can start with small shifts. For example:

• Choose a time each evening when work stops, even if there’s more to do

• Silence notifications on your phone after hours

• Let colleagues or clients know when you’re unavailable, and honour that time

3. Reintroduce regular rest and recovery

Many people overwork because they forget or don’t believe they need time to recharge. But your brain and body aren’t machines. You need regular rest, and not just sleep at night.

Here are some ways to build recovery into your day:

• Take short breaks every hour, even just to stand up, stretch, or breathe

• Step away from your desk for lunch, ideally without screens

• Protect one part of your week as "work-free", where you can reconnect with something that nourishes you

Rest might not feel productive, but it’s what makes sustainable productivity possible.

4. Reorganise your workload for sustainability

You may be juggling more than what’s realistic. Take a closer look at what’s filling your time:

• Are there tasks you could delegate, defer, or remove entirely?

• Are you spending too much time on things that don’t match your priorities?

• Could you group similar tasks to avoid constant switching?

Being strategic about your time and what you say “yes” to can help reduce the sense of always being "on". It also gives you space to breathe between demands.

5. Practice paying attention to what your body needs

If you’re used to overriding tiredness or powering through pain, you may have lost touch with how your body communicates stress. But it’s always speaking, through headaches, muscle tension, cravings, or low energy.

You can rebuild trust with your body by:

• Getting some gentle movement each day, even a 10-minute walk

• Noticing when you need food, rest, or a break, and allowing yourself to have it

• Creating a regular sleep routine with time to unwind before bed

The more consistently you meet your basic needs, the easier it becomes to spot when something’s off.

6. Reflect on what’s driving the overwork

If stepping back feels scary or impossible, there may be deeper reasons behind the push to keep going. These can include:

• Fear of falling behind or losing respect

• Feeling like your worth is based on how much you achieve

• Using work to avoid conflict or discomfort in other parts of life

Recognising what’s underneath the overwork can help you make meaningful changes not only to address the issue right now but also to prevent it from happening again and again.

Speaking with a mental health professional can also be incredibly helpful here. A therapist can help you unpack the beliefs, habits, or pressures that make it hard to stop overperforming, and support you in building new patterns.

Why it can feel so difficult to stop overworking

Even when you know you’re pushing too hard, slowing down can bring up fear, guilt, or discomfort. That’s often because work has become more than just work.

1. Performance pressure

Many workplaces reward the appearance of busyness. You might worry that saying no or working fewer hours will be seen as not trying hard enough. This pressure can shape how you measure your own value.

2. Scarcity mindset

If you grew up with financial stress or a sense that you had to earn your place, rest might feel like a risk. You may fear that stepping back will mean missing out, or that everything could fall apart if you stop.

3. Identity tied to productivity

When work is your main source of purpose or self-worth, letting go, even briefly, can feel destabilising. You may not know who you are without it.

4. Using work as an escape

Work can provide structure, recognition, and even relief from difficult emotions. If life outside work feels uncertain or painful, staying busy can feel safer than slowing down.

Understanding what’s beneath the surface can help you approach change with more compassion and less judgment. You’re responding to real pressures, but you have the capacity to respond differently too.

Final thoughts

Overworking often comes from deeper patterns, beliefs, or life stressors that take time to untangle. But recognising the signs is the first step.

You don’t need to wait for a breaking point to make changes. Setting boundaries, building in rest, and working in ways that support your whole life can help you feel more present and connected again.

And if you're feeling stuck or unsure where to begin, a therapist can support you in exploring what’s underneath your work habits and help you build a healthier, more sustainable rhythm.