8 tips to remedy work-related stress

It starts at home

Work-related stress is something we all face, and sometimes it feels unavoidable. Tight deadlines, heavy workloads, and high expectations can make it seem like there’s no escape.

But here’s the thing:

while you can’t always dodge the storm, you can definitely prepare for it.

By managing the factors you can control, you’ll be better equipped to handle stress when it hits, keeping your mind balanced and your approach clear.

Photo by Jeremy Bishop on Unsplash

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So, let’s talk about some tips to manage work-related stress — surprisingly or unsurprisingly, it starts with what you’re doing at home.

I know this works because once I implemented these more systematically into my own life — I don’t often find myself too out of sorts. From my first job at the world’s largest hedge fund to big tech — I found myself able to better navigate hardships. When I forgot my routine, it’s clear that things go off the rails.

1. Prioritize Sleep: Aim for 7–9 hours of quality sleep by going to bed and waking up at the same time each day. It’s not just about the hours but also about the consistent timing. Develop a relaxing bedtime routine as well — I’m still improving in this area. Ultimately, I first noticed my peak performance between a 10pm sleep and 7am wake. Now, my ideal is a 10pm sleep and a 6am wake without an alarm — cuts down on the stress and ensures beauty rest.
2. Practice Daily Stress Management: Incorporate 15–20 minutes of relaxation techniques like deep breathing, meditation, or journaling. Journaling is particularly significant for me. I also pray, read the bible and do a morning devotional to set the tone for the day. Whatever happens happens but it’s all meant for my good — no stress. Don’t take on more than you can handle — I had a bad habit of consistently pushing past my limits. If you’re a high achiever and highly capable, people bring you a lot of problems to fix. By taking on too much of other people’s issues, you’re actually enabling them — a disservice to yourself and them.
3. Engage in Low-Impact Exercise: No more working myself into the ground with crossfit, OTF or any high intensity workout. I have found the best results with the stairmaster, incline walking, light weight/body weight, yin yoga and pilates. Perform 30–45 minutes of strength training 2–3 times per week — for me, everyday is ideal but I’m not there yet. Even a rigorous garden or home clean out works — lifting moderately heavy and building up a sweat. I’ve found that less is more here.
4. Optimize Nutrition: Focus on a balanced diet rich in whole foods, including dietary fibers, omega-3 fatty acids, and fermented foods. I mainly eat food from home or from healthy eateries only eating out when the food is extremely high quality. I am growing my own food as well as shopping at farmers markets. I try to keep big chain grocery stores to a minimum. Avoid gluten, dairy, caffeine, alcohol, and added sugar, especially in the evenings. Fiber is crucial! Previously, when I was stressed, I would crave carbs and sugar — the worst!
5. Foster Social Connections: Spend time nurturing positive relationships with friends, family, or pets to provide emotional support and reduce stress. If it doesn’t bring me inspiration or income, I don’t do it. I don’t have time for anyone negative, fearful, or stressed. As an empath I have to be careful about taking on those energies.
6. Engage in Enjoyable Activities: Dedicate time each day to hobbies or activities that bring joy and laughter, helping to lower cortisol levels naturally. I only engage in peaceful interactions and things that lift my spirit and honor my feminine energy: flower arranging, gardening, walking in nature, laughing at comedy shows, cooking, painting, yin yoga, pilates, pottery, journaling, meditation, dancing and baking.
7. Consider Supplements: Berberine (natural ozempic), fish oil, krill oil ashwagandha, magnesium, chamomile tea to support cortisol reduction.
8. Cut the screen time: Screen use before bedtime can interfere with sleep quality and duration — it’s a sneaky and addicting disruptor. Poor sleep is associated with increased cortisol levels and can disrupt the natural cortisol rhythm. Specifically, blue light can disrupt the body’s natural circadian rhythm and melatonin production.

By taking these steps, you’ll create a healthier work environment for yourself and be ready to tackle whatever comes your way.

If you try this, let me know!

I’d love to catch up, book time with me.

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With Love,

Sasha Mack

Visit my website

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Sasha Mack, a graduate of Cornell University with a BA and an MBA from the University of Michigan’s Ross School of Business, is a multifaceted professional who seamlessly blends business acumen with artistic creativity and personal development coaching. Born and raised in Fairfield, Connecticut, Mack has leveraged her education and experiences to make significant contributions in various fields. Her professional journey includes roles at Bridgewater Associates and Meta, board membership at a non-profit and private school, and involvement with Lawyers for Children. As an accomplished artist, Mack is known for her unique handmade creations, particularly her “Black Sheep Collection,” which explores themes of individuality and non-conformity. Additionally, she works as an authenticity coach, helping others uncover their purpose and passion. Mack’s diverse achievements, from academic excellence to artistic innovation, reflect her commitment to personal growth and positive impact in both business and community spheres.

www.sashamack.com

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