It’s no secret that working full-time is a challenge. The long hours, the stress caused by demanding deadlines (and often supervisors), and the pressure of having to be on the ball all the time can really add up.
Fortunately, there are ways to manage these issues before they become overwhelming. Knowing how to take care of yourself, and who you should turn to if you need outside help is critical. When you know you’re ready to go out there and hit the job circuit full-steam, check out Jooble for the latest offerings across industries, from translators to receptionists to directors.
Know your boundaries
This might sound easier said than done, but it’s true: if you establish clear boundaries about what you will and will not put up with, it will help you tremendously, both in your professional life, and overall.
What does this mean?
- Not working more than the number of hours you agree to. If you sign up for a job that is 40 hours a week, stick to that, then go home.
- Not letting yourself be humiliated or abused on the job. You might think that there are a certain number of things you have to put up with to get ahead, but abuse isn’t one of them. There are laws against this, in fact, and you can take action if a situation gets really out of hand.
- Not being pushed to do things beyond your capacity. If someone in another position wants to unload on others, they might try to persuade you to take some of their work.
- Not taking breaks between intense tasks. The law requires a certain number of hours free in a given workday, and many bosses try to violate this rule. Experts say that you should have 15 minutes of free time for every two hours you work. And although many people can’t manage exactly this, be sure you don’t go into overdrive too often and start skipping your lunch breaks altogether.
Remember your personal needs
This is also a big one. In our busy lives, it is all too easy to fall into habits that simply add to the stress we get at work and not think about what we need to maintain our mental (and physical!) health. Some of these things might sound obvious, but it is amazing how many people neglect them:
- Get eight hours of sleep a night. This means putting aside projects, emails, and screen time until the next day, no matter how tempting it can be to continue with it. Obviously, if you have to get up extra early once to make a plane, then you’ll have to do it. But even this sleep you can make up for. Research has proven that sleep can be “recovered” to some extent, as long as you don’t lose a lot over successive days. So take this seriously, because not following this rule will really drain you of your energy and ability to focus, and have a major effect on your mood.
- Plan time for exercise. If you can’t do it on a daily basis, at least try to fit in three times a week for whatever you think you can handle. It can even be yoga in your living room if you don’t have time to go to a gym. Getting some form of exercise is absolutely essential for keeping your energies flowing normally, and for helping keep your mind calm.
- Don’t neglect your recreational interests. Sure, you might not be able to play volleyball like you did when you were in university, but everyone has some casual interests. You might even have new ones that you have developed as an adult. See if you can join a class or a group that is of interest to you. It could be art, music, or anything that piques your interest. Doing this can help you not only take your mind off of work, but fully engage in something else for a while.
So, regardless of the nature of your job – whether you’re looking for remote illustrator opportunities or executive director positions – these principles hold all the same.
Talk to people
As much as we all want to simply suck up the bad stuff that happens to us in life, the fact is that letting it out is sometimes the only way to deal with things effectively. If you have an overly demanding boss, coworkers that try to steal your glory, or other regular frustrations on the job, you should find someone to vent to. This could be family, friends, or even a professional counselor if you feel more comfortable this way.
Once you find people to talk to on a regular basis that you can trust, you will find the stress of work going down significantly. It might not go away entirely, but saying things out loud has a way of putting them in perspective even if you don’t receive an answer. And the people you talk to might actually have some good advice, too.
There is no magic bullet
Life is complicated; it’s a fact. And work can be very stressful. It can also be extremely rewarding, but you have to approach it head-on and be mindful of the fact that it will have ups and downs. So be sure to take time for yourself, talk to others, and keep an eye out for warning signs that indicate you might be suffering from excessive stress. It is critical to target these situations before they get out of hand. If you develop effective methods of stress management, you should be able to enjoy a happy professional and personal life.
