The Impact of Long Working Hours on Mental Health and Strategies to Prevent Depression

Faced with the competitive pressures of modern work, many individuals find themselves working overtime on a regular basis. This prolonged work commitment often leads to symptoms of psychological fatigue among employees, significantly impacting their productivity and overall well-being. Studies have revealed that consistent overwork can be a precursor to depression. Let's delve into this topic further.

Long Working Hours and the Risk of Depression

Researchers in the UK and Finland have discovered that individuals who work an average of 11 hours per day are 2.5 times more likely to develop depression compared to those who work 7 to 8 hours daily, such as civil servants. This trend is particularly prominent among females, young adults, and low-wage earners. Over 2,000 civil servants aged between 35 and 55, with varying job roles, salary levels, and working hours, were surveyed. After a six-year follow-up, the study concluded that apart from unhealthy lifestyles, marital status, and work-related stress, overtime work is strongly associated with depression.

According to the job survey questionnaires, 66 participants reported experiencing depressive episodes, accounting for approximately 3.1% of the total sample. However, the prevalence of depression was lower among male long-hour workers who enjoyed high salaries and challenging job roles, potentially due to the mitigating effects of higher income and support from subordinates.

Interestingly, women in high-paying professions were found to have a higher risk of depression, likely because they juggle multiple responsibilities beyond their careers. The dual pressures of work, family, and finances can exacerbate their vulnerability to depression.

Researchers emphasized, "Long working hours can diminish productivity, and those working extended hours should prioritize their health and consider the potential strain on their family life."

Strategies to Prevent Depression

Depression arises from both physiological and psychological factors, with contributing elements that accumulate over time. Even seemingly insignificant stressors like pressure can contribute to a tipping point.

1. Focus on Sleep, Diet, and Exercise

Neglecting basic physiological needs like sleep, diet, and exercise can pave the way for depression. Poor sleep and appetite can deplete your energy reserves, making you more susceptible to depressive symptoms. Developing healthy sleep habits and avoiding excessive alcohol consumption is crucial. Alcohol may provide temporary relief but ultimately exacerbates depression. Similarly, maintaining a balanced diet and engaging in regular exercise can boost your mood and physical strength.

2. Clarify Your Values and Goals

A misalignment between your actions and what truly matters to you can lead to recurrent depression. Reflect on your life goals and values to ensure that your daily activities align with your priorities. Writing down your personal values and goals can help you assess whether your current work and personal life are fulfilling these ideals.

3. Incorporate Joy into Your Life

Depression often undermines self-esteem, causing individuals to underestimate their worth and deprive themselves of happiness. Even when feeling emotionally stable, some individuals may believe they don't deserve to be happy. It's essential to make time for activities that bring you joy, regardless of how busy your schedule may be. Present joy can act as a preventive measure against future depression.

4. Diversify Your Life's Pillars

Life is full of uncertainties, and relying solely on one aspect of your life for fulfillment can leave you vulnerable. By diversifying your life into various areas such as friendships, family, work, hobbies, and social activities, you can enhance your overall resilience. When one area faces challenges, you can find solace and support from the others.