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How do you maintain your mental health if you have a high-pressure/stressful career?

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career mental-health
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Adam’s Answer

set boundaries (between work and personal life)

prioritize self care
develop a support network
learn stress management techniques
focus on what you can control and let go of things beyond your control
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Don’s Answer

The best Commencement Address video and highlights that will prepare you for life and give you a foundation to handle stress.

https://youtu.be/pxBQLFLei70

Always remember it is the little things that make the biggest difference.

1. Make your bed. If you accomplish the first task of the day well, then the rest of the day has a better chance of going well. Do the little things right!

2. Paddle as a team. You can’t change the world on your own. Find someone to help you.

3. Don’t discount the small guys. Measure a person by the size of their heart and their commitment.

4. You will never be perfect. Keep moving forward.

5. Life’s not fair and you will fail often. Don’t be afraid to fail.

6. Sometimes you have to attack life head first; take measured risks.

7. Don’t back down from the sharks. Face and confront your fears head on.

8. The Darkest moments. It is in your darkest moments that you will need to be your best.

9. Hope. One person can change the world by giving hope. Lift up the down-trodden

10. Never quit.

Best,

Don
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David’s Answer

Life Balance is very important to me. I set aside time for my family, my exercise and my mental health. I also break down the Stress into something I can control and something that I need help with. I find the things that stress me out the most are the things I cannot control.
Getting good sleep is very important also.
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Michael’s Answer

Master time management, stay organized, establish boundries, and know your triggers for stress. This is not the entire list but a great place to start. Many careers can be stressful. Often times we are adding to the stress because we are taking the wrong approach or not asking for help because we dont want to come off as incompetent. At the end of the day if we can keep it together, have strong communication with our leaders and peers we can accomplish more in a shorter window if we are actively managing these stressors.
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Chirayu’s Answer

Maintaining good mental health is crucial, especially if you have a high-pressure or stressful career. Here are some strategies you can use to help maintain your mental health in such a career - Self-care is any activity that helps you to take care of your physical, emotional, and mental health. This can include things like exercise, meditation, journaling, or taking a relaxing bath. Make self-care a priority, and schedule time for it regularly. Set clear boundaries between work and personal time. Avoid working during your personal time, and try to unplug from work-related technology when you're off the clock. This can help you to recharge and feel refreshed for the next workday. Prioritize tasks based on their importance and urgency. This can help you to manage your workload and avoid feeling overwhelmed. It's important to set realistic goals and deadlines for yourself and communicate any concerns or issues with your supervisor. Develop healthy coping strategies to help manage stress. This can include techniques such as deep breathing, progressive muscle relaxation, or guided imagery. You can also seek out therapy or counseling to help you develop coping skills. Building a support system of friends, family, and colleagues can be a great way to help manage stress. Having someone to talk to and share your feelings with can help you to feel supported and less alone. Take regular breaks throughout the day, even if it's just a few minutes to stretch or take a walk. Taking breaks can help you to refocus and be more productive when you return to your work.
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Claudia’s Answer

Remember that your job is only that: a job. You might have many jobs during your lifetime, sometime you will change jobs by choice, sometimes you might be forced to change (you get fired) - at the end, job is very important but not your priority
Your priority is YOU, your family, your beloved ones. The way I take care of my self while performing good at my job is:
-I set in my calendar two breaks: one to stretch and other to rest my eyes
-I set in my calendar my working hours: so that other people won't add me to meetings outside of my working hours
-As soon as I recognize that I'm feeling high levels of stress (nervous, anxiety, mad, ...), I close my eyes and focus on my breath (1 minute)
-Self-trust: I always know that I'm capable of, if I'm in this position, if my boss trusted me to do something is because I can and If I start to feel that is too much I ask for help.
-Dont wait for fridays to get fun or feel relief, give yourself a daily reward.. could be as simple as to set time for a warm bath, walk around the block, watch your favorite tv serie... small things make a difference
Thank you!
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Jake’s Answer

In my career of consulting, which at times can be high pressure / high stress, there are a few things I do to minimize that stress and benefit my mental health.

1. Have a routine. For example, I have a set time I wake up every morning and a set time I must be in bed by. By having a routine, I feel more in control and aware of the things going on around me. Within this routine, be sure to set boundaries with work and protect certain parts of your personal life.

2. Exercise. Whether that may be through going to the gym, playing sports, or just going for a walk! Exercise is key to minimizing stress and being able to find a way to release that energy that may have been building up.

3. Minimize screen time. I find that minimizing my time on my phone (and especially social media) allows me to be more productive with my work and personal life. Since I am more productive, I am able to focus much easier on work and get it done quicker, leading to a lot less stress.

4. Set small goals for yourself every week. Goals like making your bed, making time to go eat at your favorite restaurant, going to the gym (getting stronger), reading a book, watching a new movie or TV show, and more. By setting small goals for myself, it makes my week focused around a certain goal. Once I reach that goal, I reward myself with self care!

5. Reward yourself for your accomplishments! Do not be afraid to reward yourself when you do something well or reach a goal, whether personally or in work. This may include going to see a new movie! Buying a new tee shirt you always wanted! Or going out to eat!
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Tyler’s Answer

Attitude > Facts
We've all heard the quote "If you're going to do it, do it right" ... thats garbage. Why? If you're going to do it, then just do it. Naturally, if you have a positive attitude, then you will want to do your best. As you continue to do it, you will get better. If you want to improve the way you are doing a thing, then your actions will reflect upon your attitude, and you'll get to the point where you are doing it and doing it to the best of your ability. Repetion creates speed because you become faster at doing it. As you expand your skills you will develop or at least brain storm with people to figure out how to do it faster and more efficient.

You can't sit on the couch for an enitre year with no exersise, then get up and run 100 miles. You can't expect your brain to do that either. You have to cultivate your mental stength.

This relates to high pressure / stress because if your attitude is bad then you give power to that stresser or to that obstacle. On the other hand, if you have a positive attitude and you know that you're giving it your all then you will overcome it.

Lastly, just repeat this at the end of every day. "Today I did my best, tomorrow I will do better"
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Jada’s Answer

Make sure you take time for yourself. Take the time to make sure you are mentally happy.

Some things that help me currently are....

-Taking the time to make sure that I work out 4-5 times a week.
- Getting to bed by 9pm.
-Taking the time Monday to recuperate and make my schedule for the following week.
-Sunday I relax and reset in order to get ready for the upcoming week.
-Taking the time to do an act of self care each night.
-A new one that I recently added is making sure I get a massage once every 2 months and a professional facial done once a month.
- Skipping any meals during the day is not an option for me.
-Taking time to unwind/ read/ and an hour without screen time.

I hope this helps! It has minimized my stressed tremendously.
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Aisha’s Answer

I work in the Mortgage Industry and it can be a high pressured career, especially when deadlines are fast pace. The following steps help me tremendously.

Notice stress in its early stages. ...
Think first, act second. ...
Identify what you can (and can't) control. ...
Find a distraction. ...
Breathe! ...
Stay positive. ...
Calm your voice. ...
Understand you have a choice.
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Carrie’s Answer

Always eat lunch, try to take a walk outside once a day, and get a good night's sleep. These may seem like small things, but they can totally change your frame of mind.
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Sounak’s Answer

Take breaks from work. Try and fix work within a particular time during the day. Take walks every day with your loved ones. Eat right and most important of all sleep extremely well.
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Kimanu’s Answer

The best thing to do is find something outside of the job that would help you relieve the stress. Find coping methods that may also help you de-escalate while at work breathing techniques meditation. Maybe even taking short breaks from what your take are in order to refocus. Recognize those times so you know when to counter these situations. Best of luck
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Amritjot Singh’s Answer

Working in Consulting, I personally start my day earlier than 9 pm and make sure I do something for myself before logging in. It could be something simple as going for a walk, yoga, reading a book etc. Throughout the day, I make sure to go for at least one 15-minute walk daily. I do this usually after a stressful call. As some other people have mentioned in their answers, it not necessarily the big things but the small things that are gonna make a huge difference. Lastly, being organized and managing your time well is a must.
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Stefanie’s Answer

First, you need to remember, the things that will stress you out the most are typically out of your control. Your stress level is determined by how you face those stressors.

Making time for myself is very important. I'm pulled in many different directions and there are a lot of people who need something from me, sometimes at the same time. It's important to prioritize those 'asks' and set/manage their expectations accordingly. I make sure I have a few minutes in my day to do the things I enjoy the most. Sometimes it's listening to music in the car in between home/work/meetings/running the kids around. Since I am a night owl, that is where I carve out my time to read, needlepoint, or knit.
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Michelle’s Answer

I make sure to prioritize myself. Work can take over my life if I am not careful about setting boundaries. I spend time maximizing what makes me happy, like seeing family and friends, trying new restaurants, and traveling. For me, my mental health is tied tightly to my physical health, so I make an effort to stay healthy. This means meal planning ahead of time to ensure I am eating well during busy weeks. I block time to exercise, and enjoy fun physical activities on the weekends like hiking or tennis. I try to be in bed early to get as close to 7-8 hours of sleep as I can. I follow the oxygen mask theory: in order to take care of others I need to take care of myself first.
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Roxana’s Answer

Have a balance, set boundaries, prioritize your work activities, take small breaks.
Try to build your own support network at work, personally it helps me a lot!, ask for help when is required, don't be shy and dont feel bad if you need it.
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Anna Lyn’s Answer

In my field of work, I don’t take things personally from patients and/or caregivers. As long as I believe I’ve given my utmost respect and did my job, any negative things thrown at me goes down the drain right away. It’s going to be, of course, well documented. I don’t take it to my next patient and I do not take it home. It takes experience to know to protect my button so it won’t get triggered.

As for other things, I agree with some who said time management. Being efficient with time management can help with stress.

Also, knowing stress auras help me choose to have a time to regroup myself before anything else. It helps to utilize my break time for myself alone to relax, close my eyes and think nothing for 5-10 minutes depending on the situation. I do the same when dealing with difficult people.
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Haena’s Answer

You have to make time to do the things you love. Think about it this way -- if you don't take time to do the things you need to do to make sure your mental state is healthy, you won't be able to operate at full capacity at work. Consistency is also key; make sure that you eat, sleep, work out, etc.
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