Norwegian researchers from the Department of Psychosocial Science at the University of Bergen, identified specific symptoms associated with workaholism. They devised a work addiction scale based on the following seven criteria to assess the likelihood that an individual possesses a work addiction:
- You look for ways to free up more time, so you can work.
- You spend much more time working than you initially planned.
- Working helps to reduce feelings of guilt, anxiety, helplessness and/or depression.
- It is affecting your relationships and you have been told by others to cut down, but you have not listened.
- You show signs of stress and frustration when unable to work.
- You replace hobbies, leisure activities, with more work.
- Your health is being compromised as result of constant working.
If you answered “often” or “always” to any of these points, you may be a workaholic. Perhaps now is the time to reassess?
Six ways to overcome workaholism
If you’re worried that your addiction to work has become unhealthy and is taking over your life, here are six ways you can overcome your workaholism:
- Don’t be afraid to seek help. Therapy could help you understand deeper unresolved issues driving your workaholism and put steps in place to manage your behaviour.
- Learn to be nurturing. Workaholism is usually linked to being very critical of yourself. Set aside regular times for self-care. Take long baths, listen to music, immerse yourself in a good book, treat yourself to a spa day.
- Pick a hobby or two. Find things non-work related that really excite you. You could learn to bake, join a dance class, learn to sew. Whatever it is, make sure it is fun and you enjoy it.
- Be intentional. Plan your days and weeks ahead and schedule times for breaks, relaxing and fun activities that you could look forward to.
- Be accountable: speak to close friends and family who can encourage you and hold you accountable to your new routine.
- Practice gratitude living daily. Each day write down 5 things you are grateful for. This will help you to put situations into perspective and appreciate even the small things.
Oby Bamidele is a registered counsellor, transformational coach, trainer, writer and speaker. You can find out more about how she can help you
