You're working in a high-stress job. How can you make sure you're taking care of yourself?

I have worked in what I would consider "extreme" conditions at a market research firm for many years. By this, I mean, you control nothing: -your workload -your own time -who your clients are -when you can have lunch -how many projects you work on at the same time -your team mates -what time you arrive -what time you leave -weekend calls; meetings There was no separation and It wasn't allowed. My stress level couldn't be higher. All I thought about was work and it impacted every part of my personal and social life. Setting barriers and breaks cannot be ignored. I witnessed excellent market researchers quit, cry, resign with no other job and simply burn-out. Creating a team environment is step 1. Allow people to live beyond work.

Setting boundaries can be a real challenge in the remote workplace, but it is so crucial because you can't pour from an empty cup. My favorite strategy to prioritize self-care is calendar blocking. For example: - I have a standing lunch date with my husband each day. - I block time to walk with my dog after work. Sometimes I'll listen to professional development audiobooks or podcasts, sometimes I'll use it as moving meditation. - At least three times per week, I book myself a spot in a local exercise class that is challenging but extremely rewarding, and I put my full energy into it in the 55 minutes I'm in the studio. - At the end of the day, I make a point of closing the door to my office to firmly separate my workspace from my home.

To manage stress in a high-pressure job, prioritize self-care. Incorporate regular exercise, adequate sleep, and healthy eating habits. Practice mindfulness techniques such as meditation or deep breathing exercises to stay centered. Set boundaries to maintain work-life balance and schedule regular breaks to recharge. Seek support from colleagues or a professional if needed. Engage in hobbies or activities that bring joy and relaxation. Remember to reassess priorities and delegate tasks when overwhelmed.

We should make time for breaks, exercise, and hobbies. Prioritize sleep and healthy meals. Seek support from friends or professionals if needed. Practice mindfulness or relaxation techniques of Meditation. Remember, self-care is crucial for productivity and well-being.

Managing stress can be more difficult than it seems, As few people pay attention to what they need to do to relax. Setting boundaries within your working hours is key. For some people the later hours in a work day are more productive and for some other people the morning hours are more productive. So, one must plan head according to the productivity in a given day and make sure to include a good dose of exercise to maintain focus.

Remove yourself from the high stress job, its not worth it. peace of mind is understated, and far more valuable than some money.

Use time management techniques such as the Pomodoro Technique or time-blocking to maintain focus and productivity. Take regular breaks to rest and recharge.

When I was a novice in this profession, I was horrible at reducing my stress. If we did a great job - it wasn't good enough. Next project please. If a client asked hard questions and we did well responding - it wasn't good enough. Nest project please. I took no breaks and many around me did the same. You cannot maintain a pace like that. Identify 3 key accomplishments for that day, complete them and re-set and prioritize the rest of your day. Breaks are critical to clear your head. I no longer have that same mindset as I did years ago and my work has improved and also my quality of life.

Manage your energy by recognizing your peak productivity times and scheduling demanding tasks accordingly, while also incorporating regular breaks throughout the day to prevent burnout and maintain focus on your well-being.

Seeking support in a high-stress job like market research isn't easy. Many are in the same situation as you are. I have found attending conferences, interacting with others in my field on LI and attending client events (for different audiences) has helped me improve. Staying in touch with new contacts has really helped - I learn about their hurdles and how they adjust and improve. It has helped me to relax. I'm better at what I do when relaxed and it took me years to figure that out!

You should seek support from colleagues, mentors, or professional networks to discuss challenges, share experiences, and gain perspective, fostering a supportive environment where you can seek guidance and advice when needed.

Do embrace a growth mindset by continuously seeking opportunities for learning and development, whether through formal training programs, online courses, or informal mentorship, empowering yourself to adapt to new challenges and enhance your skills.

Having fun in market research - well, that can be a challenge! I personally like to add humor to presentations (at least verbally) to help me enjoy the experience. When I first started in this career I mimicked the presentation styles of my bosses - and it wasn't me. I was trying to copy their approach. As I learned, I added my own techniques and points of view to client calls, presentations and more. Engaging with audiences inside my work and externally (family, fiends, sports, etc) has helped reduce stress.

Incorporate physical activity into your daily routine to reduce stress and boost mood. Whether it's going for a walk, practicing yoga, or hitting the gym, find activities that you enjoy and make time for them regularly.

You should prioritize having fun and incorporating activities that bring joy and fulfillment into your routine, whether it's socializing with coworkers, pursuing creative outlets, or engaging in hobbies, to counterbalance the demands of your high-stress job and maintain a positive outlook.

I firmly believe my interaction with individuals outside of my own career choice (market research) keeps me grounded. I enjoy learning from clients about: HR, cybersecurity, pet ownership, marketing plans, PR pitches, patient education and more. In the last 12 months, I have attended conferences on this topics and many more - learning and enjoying. I used to sit and develop research from my desk 100% of the time. Now, I interact and learn from people on the frontlines of their careers and it's been fantastic.

You should consider additional factors such as mindfulness practices, stress-relief techniques, and regular self-assessment to tailor your self-care routine to your individual needs and preferences, ensuring you prioritize your well-being amidst the pressures of your job.