Ever feel guilty for taking a break from work, even when you’re completely drained? You’re not alone. July 5th is National Workaholics Day, a reminder that constantly grinding isn’t the same as thriving. In today’s hustle culture, being busy is often seen as a badge of honor. We often celebrate long hours, packed schedules, and pushing through exhaustion as signs of dedication to our jobs. But the truth is, never unplugging comes with a cost.

Over time, overworking can lead to burnout, anxiety, sleep problems, and even serious medical issues. It’s not about lacking ambition—it’s about needing balance. Rest isn’t laziness; it’s fuel.

If stepping away from work feels impossible, this blog is for you. We’re not talking about spa days or three-hour morning routines. These self-care ideas are quick, effective, and made for people who are struggling with occupational stress, but struggle to slow down. Whether you have five minutes or 15, these tips can help you recharge without losing momentum.

 

How to tell if you’re a workaholic

You might be a workaholic if you feel guilty when you’re not working, have trouble relaxing, and let work take over your time, thoughts, and well-being.

Being a hard worker is a good thing, but what is a workaholic? A workaholic doesn’t just work a lot—they feel like they have to. Even when they’re sick, tired, or supposed to be relaxing, their mind stays focused on employment tasks, deadlines, and to-do lists.

Not sure if that sounds like you or unsure what makes you a workaholic? Here are a few common symptoms of workaholism:

• You feel anxious or guilty when you’re not working.

• You check emails or do work tasks during meals, vacations, or late at night.

• You say “yes” to more work, even when you’re already overwhelmed.

• You rarely take time off, and when you do, it’s hard to relax.

• Your relationships, sleep, or well-being have taken a backseat to your job.

Some people use their employment as a way to avoid stress, feelings, or problems in other parts of life. Others tie their self-worth to how much they achieve. Either way, it can turn into a cycle that’s hard to break.

Workaholism isn’t just about how many hours you work—it’s about how work controls your thoughts, time, and energy. Over time, it can lead to burnout, mental exhaustion, and even physical illness. That’s why it’s important to pause and check in with yourself.

If any of these signs sound familiar, you’re not alone—and you’re not broken. The point isn’t to stop caring about your work. It’s to care about yourself, too.

Is being a workaholic a mental illness?

Being a workaholic isn’t a mental illness, but it can be a serious pattern that leads to stress, burnout, or other issues that may need support.

Being a workaholic is not a formal mental illness, but it can be a sign of deeper struggles. Over time, this pattern can lead to burnout, depression, or other problems. While “workaholism” isn’t an official diagnosis, it’s still important to take it seriously. If work is hurting your health, relationships, or happiness, talking to a therapist can help you understand what’s going on and find a better balance.

Why workaholics struggle with self-care

Workaholics often struggle with self-care because of perfectionism, pressure to always perform, and the belief that rest must be earned.

Many workaholics struggle with self-care, not because they don’t want it, but because it feels uncomfortable or even wrong. A big reason for this is perfectionism. Some people feel like they have to do everything perfectly or risk failure. Others fear what might happen if they slow down, like missing a deadline, letting someone down, or being seen as lazy.

For many, identity is also tied to their employment. If their worth comes from being productive, then resting feels like losing value. They might think, “If I’m not working, then who am I?”

Outside pressures also play a big role. Workplaces often reward people who put in long hours or never say no. Financial responsibilities can make it feel like there’s no time to rest. And on top of that, social media and society often praise being “busy” as a sign of success.

Then there’s the myth that you have to “earn” rest. Workaholics may think they can’t relax until everything is done. But that moment rarely comes, because there’s always more to do.

The truth is, self-care isn’t something you have to earn. It’s something you need to function well, just like sleep, food, or water. Taking time for yourself isn’t selfish—it’s smart, and it helps you do better in the long run.

Signs you need to unplug

You may need to unplug include feeling constantly tired, having trouble sleeping or focusing, pulling away from people, and using work to avoid stress or emotions.

Symptoms overwork creep in slowly. You may not even realize you’re running on empty until your body and mind start to break down. If you’re wondering when to take a break, here are some clear burnout symptoms to watch for.

Chronic Fatigue

One major sign is chronic fatigue. If you’re always tired, even after a full night’s sleep, your body could be telling you it needs real rest. Some people also struggle with insomnia, lying awake with racing thoughts about work or unfinished tasks.

Trouble concentrating

Irritability and poor concentration are also signs of overwork. You might snap at others over small things or find it hard to focus, even on tasks you normally enjoy. These symptoms don’t just affect your performance—they impact your well-being, too.

Forgetting to eat and sleep

Another red flag is neglecting basic personal care and hygiene. Maybe you skip showers, miss meals, avoid time with friends and family, and even sacrifice sleep because work always comes first. Over time, this can lead to isolation and low self-worth.

Some people even use work to avoid facing their feelings. Staying busy can be a way to block out stress, sadness, or anxiety, but it only works for so long.

If this sounds familiar, it may be time to pause and reset. Recognizing burnout symptoms early can help you take better care of yourself and prevent long-term damage to your mental and physical health.

What are some good self-care ideas?

Self care ideas for workaholics include quick, realistic habits like 5-minute breathing, timed work breaks, staying hydrated, and setting limits on screen time to help prevent burnout.

If slowing down feels impossible, you’re not alone. Many busy people believe they don’t have time for self-care, but it doesn’t have to take hours. These self-care tips for busy people are realistic, quick, and easy to fit into your daily routine.

Micro self-care

Start with micro self care. These are simple actions that take five minutes or less but can still help reset your mind and body. Try meditation, a few yoga poses, or short breathing exercises—inhale for four counts, hold for four, exhale for four, and repeat. Or stand up and do a quick full-body stretch to release tension. Even drinking a glass of water counts as quick self-care when your body is running on caffeine and adrenaline.

Pomodoro method

Next, build in workday breaks. The Pomodoro technique is a time-efficient self-care tool that uses a timer: work for 25 minutes, then take a 5-minute break. After four cycles, take a longer 15–30 minute break. It helps boost focus and prevent occupational burnout. Also, make lunch a “non-negotiable.” Just 15 minutes away from your desk—without multitasking—can make a big difference.

Digital detox

Don’t forget digital detox strategies. Constant screen time can drain your energy. Try setting a screen curfew—turn off work notifications or apps after a certain hour. App blockers can help limit access to work emails or social media when you’re off the clock.

The goal isn’t to overhaul your life overnight. It’s to add small moments of rest and reset into your day so your body and mind don’t burn out. These time-efficient self-care ideas give you a chance to breathe, focus, and stay grounded—even when work gets busy. Little changes can lead to big results over time. You don’t have to pause your drive to take care of yourself—you just have to remember that you matter, too.

How to set boundaries for work-life balance

To set boundaries for work-life balance, create set work hours, use a separate space for work, and build a simple routine to help you relax and switch off at the end of the day.

Finding work-life balance starts with setting clear employment boundaries—even if you work from home or are self-employed. Without limits, work can easily take over every part of your day, leaving little room for rest or personal time.

One of the most important steps is setting work hours. Even if you make your own schedule, try to stick to regular start and stop times. This helps your brain understand when it’s time to focus—and when it’s time to rest.

Next, create a wind-down ritual to help you transition out of work mode. It doesn’t have to be complicated. You could write in a journal, play calming music, drink a cup of tea, or take a short walk. The goal is to signal to your body and mind that the workday is done.

Physical boundaries matter, too. Keep work tools—like laptops, notebooks, and phones—out of your bed or other spaces meant for relaxing. If possible, set up a separate workspace, even if it’s just a corner of a room. This helps your brain separate “work time” from “home time.”

Remember, setting boundaries doesn’t mean you’re slacking—it means you’re protecting your energy so you can stay focused, productive, and well. Building a routine now makes it easier to enjoy life outside of work and avoid burnout in the long run.

Long-term self-care habits that actually work

Building a self-care routine can start with scheduling things you enjoy, setting limits around work, using helpful apps, unplugging from screens, and talking to a therapist or writing in a journal.

Practicing self-care isn’t just about quick fixes—it’s about creating routines that last. These ideas are simple, practical, and made for people who tend to put work above everything else. With small, steady steps, these become part of your routine and support a healthier, more balanced life.

Schedule non-work activities

Just like you schedule meetings and deadlines, block out time for non-work activities. Plan weekly hobbies, walks in nature or other exercise, or time with friends. These activities help your mind reset and remind you that life is about more than productivity.

Practice saying “no”

Learning to say “no” is a skill—and one that can protect your time and energy. Start small by turning down one extra task or event each week that doesn’t align with your priorities. Over time, it gets easier.

Plan monthly digital detox weekends

Pick one weekend a month to unplug from screens as much as possible. This break gives your brain time to recharge and helps you feel more present in your life.

Use tools and apps to unplug

Apps like Headspace and Calm offer guided meditations and breathing exercises. Forest helps you stay off your phone by growing a virtual tree when you don’t use it. Daylio lets you track moods and goals, while Time Out (in the Apple Store) reminds you to take regular breaks.

Try habit trackers or journaling

Using a tracker or journal can help you stay aware of your progress. Even writing for five minutes a day about how you feel can help you spot patterns and notice when you need a break.

Try counseling

If your identity is tied to being busy or constantly achieving, it might help to talk to a therapist. They can help you unpack where those patterns come from and show you how to set healthier boundaries without losing motivation.

Signs you need mental health support

If work is taking over your life, causing stress, sleep problems, or making you feel numb or overwhelmed, it may be time to get support from a mental health professional.

Working hard is one thing—working to the point of employment related burnout is another. If your job is taking over your life and affecting your well-being, it may be time to reach out for help. Here are signs you might need support from a therapist or mental health professional:

• You feel anxious or guilty anytime you’re not working

• Difficulty coping with overwhelming emotions

• You have trouble sleeping because your mind won’t shut off

• You’ve lost interest in hobbies, friends, or things you used to enjoy

• You use work to avoid stress, sadness, or personal problems

• You feel emotionally numb, angry, or overwhelmed most of the time

• You often skip meals, cancel plans, or ignore your own needs

• You don’t feel like “yourself” unless you’re achieving something

Getting support isn’t a sign of weakness—it’s a smart step toward balance, health, and a better quality of life.

Where do you start when looking for a therapist?

If you need support, Pacific Health Group offers in person therapy and telehealth services to help you build lasting balance.

If you’ve been running on empty, now is the time to slow down. Rest isn’t something you have to earn—it’s something you deserve, no matter how busy you are or how much is left on your to-do list. Real, lasting self-care starts with small changes and support that works for you.

Finding a therapist can feel like a big step, but it can really help. A good therapist will understand what you’re going through and support you in building coping skills that make everyday life easier. Whether you’re facing employment related stress, burnout, or just feel stuck, counseling gives you a safe place to talk things out, reflect, and find a way forward.

Pacific Health Group is here to support you. We offer individual and family therapy, and couples therapy—both in-person and through telehealth. Our team specializes in mental and behavioral health care that fits your life.

Contact us today at www.mypacifichealth.com or call (858) 779-4916 to take your first step toward balance. You’re allowed to rest—and we’re here to help you make it last.