7 Tips for a Rat Race Survival Practice

For many years, I was a victim of the New York corporate job rat race. Every morning, I was shoved into an overstuffed subway car with multiple armpits in my face. This commute brought me to an office where I sat for the majority of my life. I ran a department at a hedge fund and was constantly under pressure from co-workers, clients and myself. Eventually, the stress caught up with me and my body began sending “chill out!” and “what about me?” messages. For me, this meant leaving the corporate world as I had been looking to switch it up anyway.

This city thrives on what people do for a living. And, as crazy New Yorkers, many of us get sucked into the fast paced, workaholic culture. It’s not our fault though! Serious money is required to afford this town. But, regardless of the incentive, we must slow down a bit in order to truly stay in the game. In other words, we need a rat race survival practice. Incorporating one into your professional routine will prevent your personal health and happiness from being last on the to-do list. Below are some ways to take care of yourself while working those grueling hours.

1) Take Breaks

It sounds simple, but get off your butt and walk around every hour. Strike up a conversation with a co-worker. Take a few more minutes in the bathroom. Hide out for a bit. Give your eyes even more breaks and make sure you look away from those mesmerizing Excel spreadsheets. If you see cells floating around after looking away, rest them more often.

2) Stretch

Sedentary computer jobs can cause bad posture, carpal tunnel syndrome, back pain, etc. Sounds fun, huh? Regular stretching can help prevent the many negative effects of sitting all day. Throughout the day, try some yoga stretches like the seated spinal twist and standing forward fold. Keep yoga up outside the office too. It will build your mind and body connection.

3) Breath Meditation

Do some breathwork at your desk or while hiding in the bathroom. To do this, start by taking 10 deep breaths a few times a day. Breathe in and out for four counts each, while focusing your mind on each breath. Mindful breathing increases oxygen to the brain, which helps concentration and decreases stress caused by your boss. Subway breath meditation is also an option. A good armpit distraction will keep you calm during those sardine packed train rides.

4) Eat Healthy

It’s crucial to maintain a healthy diet on the job. Eating whole, nutritious foods will keep your energy up during those non-stop days. Limit grazing on the ever present office snacks like cookies and candy. Bring your own nuts, apples, carrots, etc., so you don’t crave the jelly beans on your neighbor’s desk. Sitting all day means less movement and a bigger risk of obesity creeping into your life. So, keep the fruits and veggies flowing.

5) Hydrate

Staying hydrated will keep you alert and productive throughout the day. It will also help you tolerate the poor air quality. Office air can be dry, recycled and gross. And, it’s blowing on you all day. The dryness affects your mucous membranes and can make you more susceptible to colds, etc. So, be a regular at the water cooler.

6) Leave earlier one night a week

Attempt to leave earlier once a week or every other week. It’s hard, i know. But, chances are your bonus won’t be any smaller because you didn’t stay until 8pm every single night. Leaving at 6pm one night a week will let you make that bikram yoga class or dinner with a friend. Wednesdays are a good day to leave as it will break up the week. You won’t get fired, I promise.

7) Use all of your vacation days

You are given days off from work for a reason. It’s because your mind and body need it. Take a week off for relaxing, refocusing and recharging. Even if you don’t travel somewhere exotic, give yourself some well deserved down time. Don’t waste one vacation day. Use them all. Every year.

Since that midtown, high rise building has become your home away from home, try to view it as a space to work on yourself too. It’s not just where you go to work for someone else or on something else. It’s where you spend time focusing on your mind and body as well. There can and should be overlap.

Now that you have tools for a rat race survival practice, go climb that corporate ladder!