Struggling with Long Hours on the Job: A Survival Guide

Sitting for long hours at your desk, too-short breaks (when you can actually take them), lack of sleep: working too many hours can affect your health and mood.

Industries like finance, consulting, gaming, as well as specific jobs including, doctors and truck drivers, are notorious for long hours.

Find the job that best fits your needs.

Researchers at Columbia University Medical Center recently have found out that employees who were sedentary for more than 13 hours a day were twice as likely to die prematurely as those who were inactive for 11.5 hours. They also concluded that sitting in an office for long periods has a similar effect to smoking and ought to come with a health warning and a doubled risk of heart problems, stomach pain, anxiety, depression, insomnia, and weight gain.

The solution? When evaluating job opportunities, besides salary and other financial benefits, search for good work/life balance as the primary factor.

But sometimes working long hours in unavoidable and many workers will experience short-term busy periods. Here’s our survival guide to working long hours:

Give your brain a rest from work

Try doing something completely non related and creative during your free time, like dancing, painting or gardening.

Going to bed on time and resting is mandatory

Sleep improves concentration and productivity, immune function and affects emotions and social interactions positively. Since you may have less time to sleep it’s even more important that you get good-quality shut-eye.

Stretch at your desk or during your working day with easy and simple exercises

For example, try these neck stretches: touch your ear to your shoulder and hold it there. Take the stairs, not the elevator. Get up from your desk and go talk to your co-workers instead of e-mailing them.

Follow healthy eating habits in the office to ensure that fitness and health are prioritized

Snacking is key to keeping your energy level high enough to make it through a long day. Stash some healthy snacks in your desk – nuts, dried fruit, dark chocolate, whole wheat crackers. On our blog, you can find useful Do’s and Don’ts to develop healthy eating habits at the office.

Focus on the positive

Last but not least, try to view your situation in a positive light. Focus on what you are learning from this experience and how you’ll use that knowledge in the future – whether to find a new opportunity or get ahead in your current job.