I think we all can agree that a Public Relations professional has an incredibly busy life. Email and social media have essentially vanquished the 9-5, 5-day-a-week workweek. Your clients, co-workers, media contacts and also probably your boss are going to email you whether you’re at your desk or enjoying your Sunday brunch.

So, how do you make sure not to get caught up in an unending cycle of stress? Remember, no matter how much you love your job, it’s not worth it to work yourself so hard. Here are some tips on maintaining balance and health in your career life.

Sleep

Yes, I know, obvious…or is it? Did you know that the Center for Disease Control has listed sleep deprivation as a public health epidemic? Adults need NO LESS than 7 hours of sleep per night. If you are routinely getting less than 7 hours of sleep, you are depriving yourself of the ability to refresh and thus get more out of your work days! It is counterintuitive to stay up until 1 am working if you are getting up at 7 am the next day- just call it a night. Trust me, if you do your work first thing in the morning instead, it will be of a much higher quality.

Be Mindful

Chances are that your workload, at one point or another, has given you untold stress and anxiety. Well, meditation – and specifically mindfulness – is one of the best ways to treat this. Think you’re not the meditation type? Think again. Mindfulness, which focuses on embracing the present moment, is backed by research to vastly reduce stress and anxiety, and promote general wellbeing. In fact, those who regularly meditate have different brain scans than those who don’t! Take a few minutes of your day to just focus on the present moment and your breathing. This could even be as simple as putting aside a few minutes in the morning over your cup of coffee as a moment to focus on the present and embrace the day ahead.

Speaking of Coffee…

Coffee is a supplement, not a medication. I’ve noticed that PR pros seem to have coffee flowing through their veins, but there is such thing as too much of a good thing. Get to know your body and your tolerance for caffeine (hint-if you’re shaking and nervous, that’s too much). The majority of people are drinking too much if they have more than 2 cups a day – or for some, 3. If you’re still feeling drained after a cup or two of coffee, you need to consider the root cause. Dehydration causes tiredness, so keep a full bottle of water at your desk. Make sure that you are getting no less than 7 hours of sleep. And, ensure that your died is rich with fruits, vegetables, and proteins, and low on carbs and sugar, which cause you to crash.

Eat Well

As I just touched upon, eating right is an important element to having energy and brain power throughout the day. Some key tips:

• Do not skip breakfast. And a cup of coffee and a donut is not breakfast. Get protein and whole grains in the morning to give you a boost of energy.
• Snack on protein-rich foods like nuts, eggs, fruit, cheese, and salads to keep you going in the day.
• Maximize vegetables, protein-packed foods, and whole grains, while minimizing carbs, sugar, and dairy to promote energy and good health.

Get Moving

Chances are that you’re sitting at a desk all day, which has in fact been proven to shorten one’s lifespan if done to excess. Make sure to get up and move around every hour, and fit in an exercise routine at least 3 days a week.

Set Boundaries

Don’t let your work take over your life. Although PR is 24 hours a day, make a rule not to answer emails after a certain time, and stick to it! People will largely respect and understand that.

Now go take care yourself 🙂