Are You Always Available? How Being 'On Call' 24/7 Is Impacting Your Health and Well-being
In today’s world, being reachable seems like a badge of honor. We’re encouraged to be “just a text away” for work, family, friends, and anyone else who needs us. But this culture of constant availability is not only draining us mentally but also affecting our physical health in ways we may not even realize.
The Stress of Constant Connection
Every ping, message, and notification creates a subtle ripple of stress. While a single alert might seem harmless, the cumulative effect keeps our brains in a near-constant fight-or-flight state. Originally, this stress response was designed to protect us from physical danger, like predators or threats in the wild. But today, this ancient system is being triggered by something as simple as an email at 10 PM.
When we’re in this fight-or-flight state, our body releases stress hormones like cortisol and adrenaline. Over time, these hormones can wreak havoc on our bodies, weakening our immune system, causing digestive issues (like gut inflammation and IBS), and even disturbing our sleep. It's no wonder that people who feel tethered to their devices experience more frequent colds, chronic fatigue, and digestive problems.
The Beliefs Fueling Constant Availability
Why do we feel the need to be constantly reachable? For many, it’s tied to deep-rooted beliefs about our self-worth and value in the workplace. We may believe:
“If I’m not available, I’ll let my team down.”
“I’m only as good as my last response time.”
“Good employees are always reachable.”
These beliefs are often connected to perfectionism and people-pleasing tendencies. The desire to be liked, helpful, or seen as “the go-to person” can make it hard to set boundaries. But these patterns are more than exhausting—they’re unsustainable.
Recognizing the Health Impact
Being in a state of constant stress affects our health in more ways than one. Here are some common issues linked to perpetual connectivity:
Immune System Weakness: When your body is always on high alert, it can’t prioritize immunity, leaving you more susceptible to illness.
Digestive Issues: Chronic stress can lead to inflammation in the gut, causing discomfort, bloating, or even long-term digestive disorders.
Sleep Disruption: The constant need to check notifications interferes with natural sleep rhythms, leading to insomnia and poor-quality sleep.
Sometimes, the most valuable response is no response at all.
Practical Tips to Start Creating Change
So, how can you start breaking free from this cycle of constant availability? Here are some tips:
Set Digital Curfews: Establish a specific time each evening when work notifications are turned off. Let colleagues know about your “offline” hours to set clear expectations.
Build Up Your Boundaries: Begin small. When you receive a non-urgent message after hours, try not responding right away. Gradually, this will show others—and yourself—that not everything requires an instant reply.
Examine Your Beliefs: Challenge thoughts like, “If I don’t respond, they’ll think I’m unreliable.” Remind yourself that your value doesn’t depend on being constantly available.
Face-to-Face Communication: Where possible, try to handle work conversations in person or within designated hours. This helps reduce the flood of emails and messages you get “after hours.”
Practice Saying ‘No’: Set boundaries on requests that don’t align with your values or goals. It may feel uncomfortable at first, but it can be incredibly freeing.
Letting Go of People-Pleasing and Perfectionism
It’s tough to say no, especially when we want to be liked or perceived as “perfect.” But true success isn’t about being everywhere for everyone—it’s about knowing when to show up and when to step back. Recognise that taking care of yourself doesn’t make you less reliable or committed. In fact, setting boundaries can make you a more effective, energised, and present person in the long run.
Embracing the Value of Boundaries
Think of boundaries as a gift to yourself and those around you. When you’re not constantly “on,” you give yourself the chance to recharge and bring your best self to the table. Next time you feel the urge to check that late-night message or respond to a non-urgent email, ask yourself: “Will this contribute to my well-being?” Sometimes, the most valuable response is no response at all.
