Hi welcome toHCMForum. you are confused when you are having 8hours shift ahead. it means you are annoyed with that shift. exercise after work has nothing to do with these symptoms but it is not the recomended time to do exercise.
at the age of 27 you are getting these symptoms means you must have some organic problem must be there as high BP cholesterol
or of that sort. if non of them are there it should be psychological. I advise you to consult a physician
for diagnosis. besides i advise you some diet recomendations as eat more of green leafy vegetables cereals fruits