Workaholism: First Steps to Pull Out of the Spin

When a person works too much and drags a heavy "trail" of fatigue into every morning, it's a recognizable picture: asthenia, burnout, what the doctor calls organic depression. Anxiety, poor sleep, and a fading intimate life come with it. The first steps here aren't about heroics — they're about ceasing to finish yourself off.

Start with homeostasis

The very first thing is to restore the body's basic rhythm. Walks, sleep, food without sugar, no alcohol. If the body is depleted, no "willpower sprint" will help — first you must rebuild the resource.

"The first thing you need to do is restore homeostasis."

Unload your head

If you work late, you need to unload at some point — and then you'll come back to yourself. The doctor offers a simple weekend rule: Saturday and Sunday — all gadgets forbidden. Instead — physical work (in the garden, for example), long walks, water treatments.

An honest man's choice, free of guilt

Guilt toward your wife, family, child — the doctor calls it nonsense, husk. Your family doesn't need your worries and self-pity; they need a living, healthy father, partner, friend. A sick man becomes a burden, not a support. So the grown-up choice is: don't let yourself fall apart while you still have strength and clarity — and start doing something.

"The family is all of you together."

"A person can carry only what doesn't kill him — and right now you've overdone it a bit."

If you can't manage alone

This state can be overcome. If routine, walks, and rest don't pull you out, that's a reason to see a psychiatrist — not a reason to give up. The key is to state the fact: if you keep going the same way, it will only get worse.

Practice: a checklist of first steps

1. Sleep and rest — get enough sleep, let the body recover.
2. Food — cut out sugar; alcohol — throw it out.
3. Digital silence on weekends — Saturday and Sunday without gadgets.
4. Body and nature — long walks, working with your hands, water treatments.
5. Shift your view — stop drowning in guilt; see yourself as a father and partner who needs to be healthy.

Do this — and gradually things will start to settle.