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

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 enjoy 1 hour for family & friends- Have a dinner / chat without distraction / TV. 1 hour for soul (most difficult) - Meditation / reading / prayers Follow 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 techniques 2. **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 almo?o 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 medita??o, respira??o profunda ou hobbies que você goste.

Fa?a exercícios físicos, se puder, academia. Procure um hob, alguma atividade fora do trabalho que te ajude a relaxar. Acompanhamento de um psicólogo também e um profissional de performance.

Creating time blocks is extremely helpful for your highest priority work. It may not be possible for many job functions but I highly recommend it when possible. Besides just creating the time blocks, you actually need to stick to the time limits for it to work.

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.

Even short breaks to recharge can boost focus and energy for the long haul. Encourage walking meetings, phone-free zones, and setting clear boundaries after work to ensure mental well-being and sustained performance. Prioritizing mental health is essential for sustained performance. Find ways to disconnect and schedule regular breaks to recharge. Even short walks can help increase focus.