Achieve more, stress less: Balancing ambition with self-care

Goal-crushing ambition is a good thing. Soul-crushing ambition is not.

If you’re ambitious, congratulations! You’ve got drive, vision, and the grit to tackle new opportunities head-on. Whether you’re eyeing a promotion, launching a new business, or completing a huge project, ambition can feel empowering and exhilarating. But here’s the catch: being ambitious comes with a risk – stress. And if you’re not careful, the very thing that drives you forward can end up driving you into the ground.

Ambition and stress often go hand-in-hand, especially when you're working long hours, juggling responsibilities, or constantly feeling like you need to be "on." It can lead to exhaustion, burnout, and even mental health issues like anxiety and depression (trust me, I’ve seen it as a psychologist!).

But don’t worry – stress doesn’t have to take over. You can stay driven without letting it drain you by focusing on three key areas: your body, your mind, and your environment. Let’s break it down!

1. Take care of your body (And yes, I’m about to talk about sleep—again!)

First things first: your body is your power source, so keeping it in tip-top shape is essential if you want to keep climbing that ladder of success. The number one thing that many go-getters are missing? Adequate sleep. And no, you can’t skimp on it! Research from the National Sleep Foundation tells us that the optimal amount of sleep for most adults is around eight hours per night. Not six, not five—eight. And some experts, like Dr. Matthew Walker in his book Why We Sleep, even argue that nine hours could be better for maximum brainpower and productivity.

So what’s the secret to great sleep? It’s about consistency and environment. Aim to go to bed and wake up at the same time every day (even on weekends). Keep your room dark, cool, and quiet to support those precious REM cycles, where the magic happens for memory consolidation and creativity (Sleep Foundation, 2022).

Next, let’s talk about fuel. Whether you’re team Paleo, Mediterranean, vegan, or flexitarian, there’s no universal “best diet” (though I’m sure the internet gurus will argue otherwise). The key here is listening to your body and feeding it well. Focus on whole foods that give you long-lasting energy, and don’t forget to hydrate! (Water, not triple-shot lattes).?

One thing stress management experts all agree on: minimize (or eliminate) caffeine and alcohol. According to the American Psychological Association (2023), too much caffeine can increase anxiety and stress levels, making it harder for you to stay calm and focused. (Confession: I love coffee, and I have one rather large cup, early each morning. However, I avoid all forms of caffeine for the rest of the day. This seems to work for me.) And alcohol? I don’t want to rain on your parade, but according to the World Health Organization (WHO), alcohol in all forms, in any amount, simply isn’t good for you. Furthermore, multiple research studies reported in The Lancet (2018) consistently showed that regular alcohol consumption, even in minimal amounts, leads to an increased risk of developing a myriad of chronic diseases. What’s more, alcohol negatively impacts your brain, particularly in the areas associated with cognitive function, memory, and emotional regulation, as reported in the British Medical Journal (BMJ). (OK. I’ll jump off the alcohol soapbox now, but thanks for listening.)?

And of course, don’t skip out on exercise. You don’t have to be a marathoner, but regular movement—whether it’s a walk around your neighborhood, a yoga class, or a quick gym session—works wonders for your stress levels and keeps you feeling energized throughout the day. According to a study published in Harvard Health (2021), regular exercise has been shown to significantly reduce stress hormones and boost your mood.

2. Master your mindset

Now that your body’s taken care of, let’s move on to your mind. We’ve all heard it before: your thoughts shape your reality. Well, when it comes to stress, it’s absolutely true. If you’re always thinking “I’m so overwhelmed” or “I’ll never get this done,” your brain starts to believe it. But the good news? You can flip the script.

Positive thinking isn’t just a self-help cliché. A study in Health Psychology (2020) shows that replacing negative thoughts with positive ones can lower stress levels and help you approach challenges with a clear, confident mind. For example, instead of saying, “I’ll never get through this project,” try, “This is tough, but I’ve tackled tough things before, and I’ll do it again.” You’re giving your brain a pep talk—and it works!

Another way to keep stress at bay is by practicing mindfulness. Don’t worry, this doesn’t mean you need to spend hours meditating. Even something as simple as a 10-second breathing exercise can make a difference. The Mayo Clinic (2023) highlights that mindfulness, even in short bursts, helps reduce stress by pulling your attention away from the chaos and focusing it on the present. Just take a few deep breaths, focus on the moment, and let go of distractions. When your mind isn’t constantly racing, you’ll be more focused and less stressed.

Speaking of distractions, it’s also crucial to take mental breaks. Working non-stop may feel productive, but it actually lowers your efficiency over time. According to Psychology Today (2022), taking regular breaks can refresh your mind, reduce stress, and even enhance creativity. So step away from the desk, take a short walk, or do something fun for a few minutes. Your brain will thank you, and when you return, you’ll feel refreshed and ready to dive back in.

And lastly, lighten up! Honestly, you don’t need to take yourself so seriously all the time. Work can be challenging, but it doesn’t have to be joyless. Give yourself permission to laugh at mistakes, and approach challenges with a sense of humor. A study published in Scientific American (2021) found that laughter and humor not only reduce stress but also improve problem-solving skills. You’ll find that stress melts away when you allow yourself to enjoy the process.

3. Shape your environment for success

Next, let’s talk about the space around you. Your environment can either help you stay calm and focused or add to your stress. The good news is you have some control over it!

First up: organize your workspace. Clear away the clutter and create a space that feels clean and welcoming. A study in the Journal of Environmental Psychology (2020) showed that cluttered environments can lead to increased stress levels and make it harder to focus. So take a few minutes to tidy up, and watch how much more focused and calm you feel afterward.

Another biggie is noise control. If you’re constantly surrounded by noise—whether it’s coworkers chattering, street traffic, or the incessant hum and buzz of an open office—it can raise your stress without you even realizing it. Healthline (2022) reports that prolonged exposure to noise, even at low levels, can elevate cortisol (a stress hormone) and increase tension. If possible, invest in some noise-cancelling headphones or find a quiet space when you need to focus.

And while we’re talking about focus, let’s not forget delegating. As ambitious people, we often think we must do everything ourselves, but that’s simply not true. According to Forbes (2021), learning to delegate tasks that don’t require your unique skills is one of the best ways to reduce workload stress. Trust others to handle what they can, so you can focus on what’s truly important.

Finally – and this should be the fun part – be sure to personalize your space. Add a photo, a plant, or something that makes you smile. It’s a small touch, but studies show that adding personal items to your workspace can improve your mood and help you feel more at ease. The Journal of Occupational Health Psychology (2023) found that employees who personalize their workspaces report lower levels of stress and greater job satisfaction.

In conclusion: Balance is key

Being ambitious doesn’t mean running yourself ragged. By focusing on your body, your mind, and your environment, you can keep stress at bay while still chasing your dreams. So think big, take care of yourself, stay calm, stay focused, and you’ll get where you’re going!