Some jobs out there are just high-pressure by nature. Corporate jobs can’t erase deadlines. Emergencies happen in the hospital. Long hours pile up. Tough decisions need to be made daily. That is life in a demanding career. And that work-related stress? It won’t disappear.
You can’t change the nature of a high-stress job. What you can do is take care of yourself and your health. Keep your body strong. Ensure your immunity is intact. You’ll feel less drained. More alert and focused.
Don’t let your health be the price of a stressful position. Here are six habits to help you stay healthy in a high-pressure job.
1. Prioritize Sleep After Long Shifts
Many high-pressure jobs demand long hours. Some careers, like medical industry jobs, have shifts that stretch past midnight. A handful might even work over 15 hours per shift. That’s almost double a regular 9-to-5 job. Yikes!
Long shifts often lead to a lack of sleep. And when sleep is skipped, your body struggles to recover. Your immune system weakens. Stress feels heavier. Fatigue builds silently until you get sick. The solution is simple. Get good sleep. Make rest non-negotiable. Short naps between shifts help. And after a particularly long shift? Sleep in the next day to recover. That way, you’ll wake up physically ready to conquer the next one.
2. Move Every Day to Release Tension
Long work days keep the body tense. Stress accumulates in your muscles. They’ll feel painful and tight. It makes your mood dip. And it depletes your energy.
Movement is an excellent solution for this. Doing light exercise can help your body bounce back. Stretching loosens up those joints. Physical activity boosts blood flow, too. It clears stress hormones. Working out also helps keep your brain sharp. That’s always a plus for jobs that demand a lot.
You don’t need a gym for this. Just jog on your street. Follow a ten-minute yoga video on YouTube. As long as you move, your body will feel lighter. Your mind will be clearer. And you’ll be ready to take on another day at work.
3. Eat Healthy Food Mindfully
A busy job often means grabbing food on the go. Your go-to might be fast food meals. Perhaps sugary snacks when you’re craving “dessert.” But these foods spike your energy. Then, it crashes. That can worsen your stress.
Eating healthy food can make things better. Include stress-relieving foods in your meals. That means eating more nuts, leafy greens, berries, and fish. These nourish your body, sure. But they also calm your nervous system. That’s a must if you work a stressful job.
Plan your meals way ahead of time. Keep yummy fruit on your desk. Swap coffee for herbal tea when possible. When you eat healthy, your body will handle stress better.
4. Take Breaks to Reset Your Brain
Working non-stop tires out your brain. Your focus starts to falter. Making simple decisions seems harder. Mistakes start creeping in. Before you know it, you’ll lose control of your tasks.
Short breaks can help. Pause between tasks. Stretch and walk around the office. Do a deep breathing exercise for five minutes. These quick, impactful moments calm your mind when you’re stressed. They reset your energy and help you focus.
A terrific way to incorporate breaks is through the Pomodoro technique. In this productivity strategy, you work for 25 minutes straight. Then, you take a five-minute break. After that, you go back on another 25-minute run. Repeat the process until your task is finished. It’s an awesome way to stay productive. At the same time, you’re consistently taking breaks.
5. Check Posture to Reduce Strain
Sitting in a bad position can strain the muscles. Standing for a long time can make your shoulders ache. Bad posture means more discomfort. The pain builds up. The stress grows even more.
Pay attention to your posture throughout the day. Keep your shoulders relaxed. Invest in ergonomic work chairs. Keep your feet flat on the floor. Ensure the screen is fixed at eye level. Your goal is to strengthen your core. That way, you support your spine.
Good posture keeps discomfort at bay. It protects your body from the wear and tear of long work hours. And when your body is aligned, stress becomes easier to manage.
6. Limit Screen Time After Work
High-pressure jobs often mean hours in front of a screen. Your eyes might strain. You could get migraines from staring at spreadsheets all day. This makes fatigue set in faster.
To keep your eyes healthy, reduce screen time after work. This prevents computer vision syndrome, or digital eye strain. It keeps your eyes moist. As a result, your vision stays clear. And migraines? You won’t deal with them anymore.
Instead, read a book. Or take a walk. Or go to sleep early to recover. Give your eyes a real break so they can recharge.
Conclusion
High-pressure jobs will always demand a lot. But don’t pay the price with your health. That’s too big a sacrifice. Your health should be your top priority. Remember these habits to stay strong in the face of stress. Think of them as your secret weapons to self-care. Always get a good night’s rest. Munch on stress-relieving foods. Get a breather whenever you need one.
These healthy habits help you stay sharp. That way, you’ll be more energized at work. By staying healthy, you can deliver quality work. You’ll be able to face pressure without burning out. Try them today. Your body will thank you.
This article was written for WHN by Abdul R., who is a content creator and wellness advocate
As with anything you read on the internet, this article on health habits should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
Opinion Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy of WHN/A4M. Any content provided by guest authors is of their own opinion and is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything else. These statements have not been evaluated by the Food and Drug Administration.
