American executives are without doubt one of the most overworked professional groups. Long days in the office and not enough rest can make anyone cranky, sick and unproductive. Here are seven tips from the Mayo clinic that will help you go from hyper to harmonious and find a state of zen.
Prioritize: Track everything you do when it comes to work and personal activities and what is necessary and what makes you the happiest. Cut or delegate activities you do not like or cannot handle, or talk to your boss and colleagues about possible solutions.
Weigh your options: Ask your employer about flex hours, a shorter workweek, job sharing, telecommuting or other scheduling flexibility. The more control you have over your hours, the less stressed you are likely to feel.
Just say no. It may be the hardest task for many, but it is vital to learn how to say no when feeling overwhelmed. As soon as you stop doing things out of guilt or because you feel emotionally blackmailed, you will be able to find more time to do the activities you enjoy.
Leave work at work. Laptops, smartphones and other new technologies allow us to be connected 24/7and can erase the boundary between work and home. Make an effort to leave work at work, where it belongs. There is no need to bring a cellphone or laptop to a family activity; try to separate work time from personal time.
Manage your time. Organize household tasks efficiently: Instead of saving all chores for your day off, take a moment every day to run errands or to do a little bit of cleaning. Write daily to-do lists and follow them. Do whatever needs to be done and leave the rest. Reduce time-consuming misunderstandings by communicating clearly and listening carefully. Take notes if you need.
Create a support system. At work, talk to coworkers about cover for each other if family conflicts arise. At home, enlist friends and loved ones to pitch in with childcare or household responsibilities when you need to work overtime or travel.
Be healthy. Eating healthily, exercising and getting enough sleep are cornerstones for a healthy living and having a healthy body and mind will help combat stress. Exercise in particular is important, so find time in your day to do an activity you enjoy. Better yet, discover activities you can do with your partner, family or friends, whether it is hitting the gym or taking cooking classes.