Many of us get to the office early and stay late; sit at a desk all day staring at a screen; are so busy we only have time to grab something to eat from a vending machine, or worse – we miss lunch altogether. Then there are those of us who, once home, keep on working – even burning the midnight oil. I’ve had coaching clients whose work-health balance was so off-kilter – some felt their jobs were literally killing them.
At some point, “something’s gotta give,” as the saying goes. Putting work before health, especially sleep, can cause a whole host of stress-related ailments, including high blood pressure, decreased cognitive ability, and increased sickness due to a lowered immune system.
I’ve been down the work-over-health path myself, and it wasn’t until I hit the proverbial wall that I took a close look at my priorities, and put taking care of myself at the top of the list. These seven guideposts helped me get my work-health balance back on track. If you’re feeling drained, depleted, or just plain sick and tired, I hope they can help you as well:
- Evaluate Your Position. Are you happy in your job? If the health cost-benefit analysis is not coming out in your favor, it’s worth taking a closer look at whether your job is the right fit. If not, the stress and strain could be taking years off of your life.
- Get Your Rest. According to the National Sleep Foundation, Adults 26 to 64 require somewhere between 7 and 9 hours per night.
- Eat Well & Hydrate. Drink water throughout the day, and eat whole foods as much as possible – fruits, vegetables, whole grains and proteins. Bringing your own lunch can help you have more control over what you eat during the day.
- Set clear boundaries. Set regular lunchtime and stretch breaks, and if your workplace closes shop at 5:30 pm and you’re the only one regularly staying late, nip that in the bud, and start leaving the office at a regular time. Set boundaries and stick to them.
- Get out into nature. Stretch your legs and breathe fresh air during your workday – even if it’s just for ten minutes. An outdoor break can help you regroup, refresh, and let the stress roll off your shoulders.
- Step away from devices at home. Avoid the urge to check screens when you’re away from the job. Unplug from work, and the technology that tethers you to it, as often as possible.
- Make time for loved ones. Be present for your family and friends. Work can come and go, but family and friends are part of the foundation of life and good health. When you’re away from work, cut the cord! Be in the moment and spend quality time with those you hold dear.