It’s been a tough few months for the promo industry, as supply chain delays and staff shortages make filling orders in a timely fashion next to impossible. Port congestion continues, despite recent efforts to ease it. And that’s made getting the job done exceedingly difficult, especially during the fourth quarter.

It’s creating a perfect storm of stress that’s wearing on professionals in virtually every industry. According to a study done by resume consulting platform ResumeLab, 67% of Americans are currently feeling burned out on the job, the result of chronic stress. In the short term, it leads to weakened productivity and work satisfaction. In the long term, it can cause heart disease, high blood pressure, depression, sleep disorders, musculoskeletal pain and more.

Fortunately, there are daily habits that, when implemented, can ease the short-term and long-term effects of tension. Here are eight ways to manage stress.

1. Eat a balanced diet. This is nothing new, but it bears repeating: Focus on incorporating foods into your diet, like fruits, veggies, legumes and protein, that give you natural, sustainable energy and critical nutrients. Avoid junk food and processed items, those with a lot of sodium and sugar (which can lead to significant drops in energy along with weight gain). When possible, go to the grocery store on the weekend and plan out the week’s meals so you’re not mindlessly grazing between sales calls.

2. Limit alcohol and caffeine. It’s nice to end a stressful day with a glass of wine, but the alcohol can act as a stimulant later in the night and disrupt sleep. Stick to moderate alcohol consumption during the weekend. Caffeine in the morning offers a boost, but like sugar, it can lead to a drop in energy just as you need to be focused for clients and navigating orders. Try to decrease caffeine intake slowly (withdrawal symptoms can be severe). A pot of green tea in the morning will give you a healthy lift.

3. Engage in physical activity. Whether it’s boxing classes afterhours or just a 10-minute power walk at lunch, it’s important to get your juices flowing and encourage the release of serotonin, a hormone that helps with depression, anxiety and bone health. Block the time out on your schedule so it becomes a set, nonnegotiable part of your day, and leave the screens behind to clear your head, even for just a few minutes. It can also be a crucial outlet for accumulating tension. Make sure to stretch your back and shoulders once in a while, too.

4. Practice mindfulness. Take a few minutes to name the emotions you’re feeling at the moment in a nonjudgmental way and control your breathing. An easy exercise is the “4-4-4” technique: Inhale slowly through your nose for four seconds, hold for four seconds and exhale through your mouth for another four. Repeat several times until you feel calmer. It may also help to envision yourself in a relaxing setting, such as a beach or a green field under blue skies. You can also play relaxing sounds and music on YouTube.

5. Change your scenery. If your desk setup is getting stale, move your laptop to another part of your home, like the kitchen table or couch, even for just a little while. If your office gets dark in the afternoons, shift over to a sunnier place for a little extra oomph and warmth. For those in the communal office, use a co-working space for a few hours. Small changes in your setting could lead to better productivity and creativity.

“Take a few minutes to name the emotions you’re feeling at the moment in a nonjudgmental way and control your breathing.”

6. Talk to someone you trust. Have a phone call or even a coffee or lunch date with a family member or friend who’s a trustworthy listener so you can vent your frustrations. He or she should be able to provide a safe, nonjudgmental space and a listening ear. It’s also best to speak to someone who’s not a co-worker, so they can be as objective as possible in receiving your concerns.

7. Take PTO. Don’t lose hours of time off that you’re entitled to. Make it a point to schedule out your vacation days for the rest of the year, and when they arrive, separate entirely from your work. Don’t open your laptop, check emails or answer phone calls. Taking a total break from the daily grind will help you to clear your mind, and it will also demonstrate that you’re serious about the boundary between your personal and professional lives.

“Schedule out your vacation days for the rest of the year, and when they arrive, separate entirely from your work.”

8. Meet with your supervisor. When things are simply becoming untenable, have a frank conversation with your boss and bring possible and reasonable solutions to the situation. If you keep quiet, he or she won’t know anything’s off and can’t help you and the team make effective changes. In the chance that there are co-workers putting roadblocks in the way, approach the situation delicately while bringing possible solutions to the table.