Four indications that your emotional investment at work is negatively impacting you, according to an executive coach.

Are you frequently preoccupied with your to-do list during family dinner? Do you typically check emails before having your morning coffee? Have you ever declined social engagements in favor of work?

If the questions you're asking are too personal, it could be a sign that you're putting too much emotion into your work, which may be hurting you more than you realize.

Emotional investment in work can be a blessing and a curse for high-achieving professionals, particularly those who are naturally more sensitive and perceptive.

Your deep commitment drives excellence and meaningful contributions, but when investment tips into overdrive, it can create a vicious cycle that can hijack your well-being and, ironically, your performance.

Signs you're too emotionally invested in your job

Be aware of these subtle signs to determine when you've gone beyond "just right" and into "too much" territory:

1. When criticism causes you to feel like your worth as a person is being judged, it may be a sign that your self-worth has become intertwined with your professional identity. For many, even a simple "let's discuss" email can trigger an emotional cascade that derails their entire day.
2. Work is always with you, even when it should be time to relax. If you're constantly checking emails or thinking about work during family time or late at night, you're blurring the line between work and personal life.
3. If you frequently put others' needs before your own in the workplace, you may be emotionally invested and fear disapproval or conflict. This behavior often disguises itself as being a "team player."
4. Your job is becoming your identity if you lack a self-concept beyond your profession. Studies indicate that low self-complexity, which links your identity to a single aspect of who you are, increases emotional reactivity and decreases stress resilience.

The danger of being too emotionally invested

Over-investment creates a self-defeating cycle:

• You become risk-averse, avoiding situations where you might face criticism
• You overwork to prove you're "good enough"
• Your personal life suffers as work consumes more mental and emotional space
• Your decision-making becomes clouded by emotional attachment

How to find a better balance

To care more strategically about your work, you need to focus on the most important aspects of your job.

Create psychological distance

It is challenging to distinguish between criticism of one's work and criticism of oneself. To improve this skill, consider practicing the exercise I often suggest when receiving feedback.

• Create four columns on a piece of paper or document.
• In the first column, write down the exact feedback you received.
• In the second column, list what feels wrong about the feedback.
• In the third column, identify what might be useful.
• In the last column, commit to specific next steps.

Establish concrete boundaries

Establish a daily "close-out" routine that involves writing tomorrow's priorities, organizing your workspace, and closing all browser tabs. This physical and digital clean-up can help you mentally clear your mind.

Ensure that you establish a concluding time for your ritual and treat it as a crucial appointment that you must attend.

Diversify your identity

To build a sense of self beyond your job title, remember that your job is just one aspect of your identity, not your entire being.

Engaging in hobbies and activities outside of work can enhance one's sense of self, such as learning pottery, studying a foreign language, or volunteering at a local food bank. By cultivating various aspects of one's identity, individuals can develop greater resilience.

Recognize resentment as a signal

If you're feeling underappreciated despite doing more than everyone else, it may be time to reevaluate your boundaries and responsibilities.

While being passionate about your work, it's essential to maintain emotional boundaries to safeguard your well-being and optimize your performance.

An executive coach, human behavior professor, and author of "Managing Up: How to Get What You Need from the People in Charge," Melody Wilding, LMSW, provides scripts for diplomatically saying no at work.

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The article was originally published in Melody Wilding's LinkedIn newsletter and has been republished with permission. Melody is the author of "Managing Up: How to Get What You Need from the People in Charge."