January 1, 2024

The Secret to Stress Management in the New Year

By: Remso Martinez

Ever felt a wave of stress that seemingly appeared out of nowhere? You’re not alone. The modern professional often grapples with invisible stressors, and the key to understanding them lies in managing our stress hormone, cortisol. 

Now, I’m not a fitness or health expert, but I consulted several coaches and professionals who are and their advice for me helped me drop thirty -pounds this year, get back to a solid eight-hours of sleep per night, and more importantly, helped me control my stress levels during difficult professional situations so I could maintain my cool, think clearly, and get the job done with as little drama as possible. 

Today, I want to share with all you stressed-out professionals some of the uncommon, yet effective strategies tailored for the on-the-move guy or gal who was stuck with many of the health challenges I had to overcome to help me feel better personally and professionally. 

Prioritize Sleep Consistency 

Most of us reach for that morning coffee, but did you know it’s actually cortisol that gives us that early surge of energy? 

If you’re hitting the snooze button multiple times like I used to, inconsistent sleep patterns might be the culprit. 

Irregular sleep can send cortisol levels on a rollercoaster ride, leaving us drained. Aim for a consistent sleep schedule, ideally between 10pm-6am. For our night owl professionals, even if your work hours are unconventional, prioritize setting a regular sleep cycle. 

Smart Carb Consumption 

Ah, carbs. Love them or loathe them, they’re crucial. 

Consuming carbohydrates breaks them down into sugars, which, in excess, can lead to that dreaded afternoon slump. But it’s not about cutting them out—it’s about timing. 

What they advised for me was to kickstart your day with proteins and fats, and incorporate carbs around workout times or later in the day. Remember, it’s about finding that sweet spot with carbs, balancing just right.

Hydration: More Than Just Quenching Thirst 

We often underestimate the power of staying hydrated. Beyond the obvious benefits, proper hydration can significantly impact stress levels. 

Ditch the notion of lugging around a gallon of water. Focus instead on sipping consistently throughout the day. Aim for a minimum of 64 oz (that’s about four standard water bottles) daily. A good benchmark? Try to drink half your weight in ounces. 

Movement: Your Stress Antidote 

Movement isn’t merely about sculpting muscles or clocking in those 10,000 steps. It’s an elixir for mental wellness. 

When we engage in physical activity, our bodies release endorphins, the natural mood lifters. You don’t need to sprint or bench press—just find an activity you relish. Dancing, yoga, hiking, or even a brisk walk, aim for at least 30 minutes, 3-4 times a week. 

Be in Your “Prioritize Me” Season 

It’s not the sexiest topic, but understanding cortisol’s role can be a game-changer. I’m not a health or fitness professional, but I am seeing the results of consulting professionals to help me get where I need to be physically and mentally. 

By tweaking these elements of our daily routine, we can harness our body’s natural rhythms, paving the way for a more balanced, stress-resilient self.