From fatigue to irritability, weight gain and feeling run-down, find out before the ticking time bomb in your office explodes and wrecks your health
Research by University College London shows that working over 55 hours a week can leave you feeling burnt out and lead to a stroke
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IT'S 5pm, and instead of skipping out of the office you stay late to faff with spreadsheets, then spend your evening swiping through emails on your phone.
Sound familiar? In fact, 40% of people admit to checking work emails at least five times a day outside of working hours.
But while you may think this earns bragging rights, in fact it ups your chances of early mortality.
Research by University College London found that working more than 55 hours per week increases the likelihood of a stroke by a third.
“In many organisations, the ideal employee is one who works long hours and prioritises their job over their personal life,” says Gail Kinman, professor of occupational health psychology at the University of Bedfordshire.
“But working long hours impairs performance, and employees are likely to burn out.”
Spooked? We’ve got the info you need to survive the most common workplace ticking time bombs…
The expanding waistline
Struggling to get into your jeans since you started that new job? It’s not a coincidence, as stress levels are directly linked to weight gain.
“Our adrenal glands control our response to stress by releasing hormones including cortisol,” says nutritional therapist Christine Bailey.
“Cortisol’s role is to increase levels of fat and sugar in the bloodstream to provide the body with additional energy, and any stressful experience will trigger its release.
If you live under chronic daily stress, this means cortisol is continuously being pumped out.
And unless you are off to the gym, that extra energy will be deposited as fat, particularly around the tummy.”
Cortisol is also what causes those 4pm chocolate cravings, so it’s no surprise that the average UK office worker gains 9lb per year.
Rather than resorting to fast food, fizzy drinks and general poor nourishment, which can cut productivity by up to 20%, Christine recommends fuelling up with protein, healthy fats such as nuts, seeds and avocado, and vegetables at every meal, plus limiting caffeine to one or two cups a day.
The app allows you to log not only your intake, but also feelings of stress so you can see a pattern in your food choices, while services such as deliver healthy dinners to your door from £4.50.
If lack of movement is an issue, Carly Rowena’s Get Gorgeous Guide, £30, provides straightforward workouts that can be done on your lunch break.
Snacking out of boredom? Turn your attention to water to keep you hydrated and your hands busy. , £19.60, is a device for your bottle that blinks to remind you to take a sip.
The sleep thief
If work woes are keeping you awake, you aren’t alone, as one in five employees feel tired at work every day because of sleep deprivation, according to a survey by . “Office stress coupled with long hours can inhibit sufficient sleep,” says sleep expert Dr Neil Stanley.
“Stress puts the brain and body into a state of high alert, which makes winding down very difficult and nightmares more likely.
However, sleep is one of the most effective ways of dealing with stress.”
You may have noticed that following disrupted sleep you’re snappier than usual, plus you struggle to concentrate or avoid office treats.
These are short-term effects of poor slumber, but the long-term consequences are much more serious. “Poor sleep has been associated with an increased risk of heart disease, stroke, depression, certain cancers, Alzheimer’s, obesity and Type 2 diabetes,” Neil warns.
Ensure your bedroom is dark, quiet and cool, with minimal tech, and establish a bedtime routine.
“The most important thing you need is a quiet mind,” says Neil.
“Find what works for you – perhaps it’s a hot drink, mindfulness or listening to Pink Floyd, but working or thinking about work before bed are guaranteed not to work.”
Autonomous sensory meridian response (ASMR) is a technique that can induce a hypnotic state of relaxation.
Search ASMR Darling on YouTube or download the Sleep Whispers podcast (free, iTunes) for snooze-assisting sounds.
Monitor your sleep cycle and factors that might affect its quality, such as caffeine intake, by using the .
3 ways to make your work life better
- Eat like an athlete: “If you want to perform to your optimum capacity at work, nourish your body accordingly,” says Christine. Keep an eye on which foods make you feel energised and avoid those that make you sluggish.
- Exercise during breaks: “This will increase energy levels, boost concentration and relieve a little stress,” says Neil.
- Keep a diary: Gail advises documenting day-to-day experiences. That way, you can track your workload, productivity levels, any disagreements or distractions plus overall happiness, and take action if need be.
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The prickly peer
While a little competition can be constructive, take it too far and it could cost you – which is worrying, considering nearly 40% of employees are convinced that a colleague is trying to sabotage their career.?
“Interpersonal conflict is a major cause of work-related stress and mental health problems,” says Gail.
“It can have negative effects on productivity and can also lead to elevated heart rate and blood pressure that, over time, could trigger coronary heart disease.”
And if that’s not enough, stress from workplace conflict can also cause tension in personal relationships, as ruminating over exchanges and misplacing anger are common by-products – hands up if you’re guilty of barking at your partner because you’re still replaying a colleague’s snarky remarks?
According to Gail, damaging behaviour can range from subtle comments to undermining, delegating an excessive workload, preventing promotions and even physical abuse.
“Insecure people may resort to negative acts as a way of gaining control, and individuals who are stressed, tired and under pressure are more likely to treat others badly,” says Gail.
Attempt to solve squabbles without pointing the finger.
Making Conflict Work (free, iTunes) is an app that uses a Q&A system to determine the type of disagreement and offers advice on how to handle it.
You can also try , which has short at-work meditation sessions to calm anxiety.
And if that doesn’t work? “Arrange a meeting with HR to discuss your concerns,” Gail advises. “Taking out a grievance is an option, but it can escalate problems and relationships can deteriorate further.”
- Sources: Chartered Institute of Personnel Development, , International Labour Office, Ginger Comms
- (£12.99, Nourish)
- Get Gorgeous Guide by Carly Rowena is available at
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