You’re in a high-stress job with long hours. How can you stay healthy and energized? (2024)

Start your day, by staying away from electronic devices at least for an hour. Go into sun for 5 minutes. Practice gratitude, meditate if possible for 5 minutes.Divide your work hours to complete critical, important work. Delegate whatever you can & do not micromanage. Declutter your work & thoughts.No electronics or work 1 hour prior sleep. Good unprocessed, home cooked food for 80 % of the time. Reduce whatever food that comes out of box or package to bare minimum. Ideally, 1 hour for Body - Exercise or play sports, whatever you enjoy1 hour for family & friends- Have a dinner / chat without distraction / TV. 1 hour for soul (most difficult) - Meditation / reading / prayersFollow your passion, love yourself & take care of yourself.

Maintaining health and energy in high-stress, long-hours work requires self-care. To get enough sleep, stick to a schedule. Get regular exercise to relieve stress and enhance vitality. Meditation and deep breathing reduce stress and increase focus. Eat healthy meals and stay hydrated. Set boundaries and take short breaks to stretch and refresh to avoid burnout. Develop hobbies to unwind outside of work. Social support from friends, family, or a therapist can also boost emotional resilience.

1. **Prioritize self-care:** Make time for activities that recharge you, such as exercise, hobbies, and relaxation techniques2. **Set boundaries:** Learn to say no when necessary and establish clear boundaries between work and personal life to prevent burnout.3. **Seek support:** Don't hesitate to reach out to colleagues, friends, or a professional therapist for support and guidance during challenging times.4. **Manage time effectively:** Use time management techniques to prioritize tasks, delegate when possible, and break large projects into smaller, more manageable steps.5. **Stay organized:** Keep track of deadlines and responsibilities to reduce stress and maintain a sense of control over your workload.

É crucial priorizar o autocuidado e adotar estratégias de gerenciamento de estresse. Isso inclui estabelecer limites claros entre trabalho e vida pessoal.Mantenha uma dieta balanceada e nutritiva, incluindo alimentos ricos em nutrientes que promovem a energia e a saúde mental, e evite o consumo excessivo de cafeína e alimentos processados. Pratique exercícios físicos regularmente, mesmo que seja apenas uma caminhada rápida durante o horário de almoço ou alongamentos no escritório, pois o exercício ajuda a reduzir o estresse e aumentar os níveis de energia. Além disso, dedique tempo para atividades de relaxamento, como meditação, respiração profunda ou hobbies que você goste.

Translated

Do a Steve Jobs and eat the same thing every day. Keep it simple. Find healthy pre-prepared salads to keep up your nutrition.Drink a green juice daily.

Buy 2x massive water bottles or water jugs and keep them on your desk, at home and work. Make sure you drink at least 2 of them per day.

Have a plan of how to exercise when you will be working for 16+ hours that day. ie. Go for a run when everyone gets dinner. Then just buy your food and eat dinner at your desk afterwards. The best time to run/gym is in the morning though before work starts or it will just never happen. Also aim for gym on Saturday and sunday.

- Keep an eye on the clock- Use Time blocks- Move on if the time is up- Eat the frog first- Use hunger for a meal as a queue for a break

Keep up your health and fitness.Maintain family relations.Build friendships with colleagues and othes in professional services who would also be keen for a once/quarter catch-up.Have a hobby.Have books to read. Get a fun and supportive partner.

Balance is key. Discovering and participating in hobbies or personal passions can build both personal and professional growth, fostering skills like resilience, attention to detail and team work. Activities that push your limits force you out of your comfort zone, leading to increased confidence and personal awareness.Rigorous activity and spending time in nature also release endorphins, which help reduce stress and improve mood. This allows you to “reset” and sharpen focus when shifting back to work mode. For me, it’s general exercise, training for a race, hiking/climbing, skiing, and scuba diving. It's about leveraging these personal pursuits to enhance balance, leading to more energy, productivity and well-being.

Talk to your friends and family or get a supportive partner. You'd be surprised at how helpful they are - people have been through a lot more than you could every know and you are not alone in your struggles.

If you truly love your job, the stress will stress, it will feel like energy and adrenaline. Consider changing your career and doing the thing that you'd happily spend all night doing in your free time with zero pay. If you haven't figured that out yet, do strengths and phycology testing, follow your natural curiosity and do plenty of research. It can take 10 years to find it, but once you do, you will never have stress or have to work another day in your life.