Balancing your mental health in undergraduate or graduate school can be a challenge, especially as you work to overcome barriers related to strict due dates and exam schedules. When searching for jobs, some worry about how their workplace experience may be impacted by their mental health, and vice versa. Many students and new graduates share these concerns and more, such as:
- How can I set boundaries at work to protect my mental health without jeopardizing my career growth?
- What should I do if I feel my workload is negatively impacting my mental health?
- Will asking about accommodation policies in interviews hinder my chances of getting hired?
These common concerns can make the transition to a new job seem overwhelming. But managing your mental health doesn’t require having all the answers. It’s about taking small, intentional steps to create a sustainable routine.
Navigating Workplace Stress: Why Is It So Challenging for New Grads?
Part of obtaining and upholding a job is learning how to manage your mental health. In college, some students experience varying ways in which their mental health has impacted their grades and part-time or full-time jobs, ultimately impacting their confidence in themselves and potentially their confidence in others. Many students will dive right into their jobs and careers, leading to long work hours with little emphasis on self-care. This quickly leads to what we tend to call burnout [1]
As a new professional, it is common to undervalue the importance of caring for yourself. However, it has been shown that not having work-life boundaries and having no self-care during or after working hours can quickly lead to overwhelming amounts of stress and anxiety [1], making it more difficult to manage your mental health.
To overcome this, take a moment to determine what boundaries and self-care tools you need to maintain a calm, less-stressed demeanor at work and home. This may mean taking walks during your lunch break to get some time away from the office or prioritizing your personal time after work.
Why is navigating workplace stress so challenging for new graduates? Emerging professionals often have yet to determine what they need to manage workplace stress and how to maintain a balanced work schedule. With these challenges in mind, it is essential to recognize the importance of self-care.
Take a look below at some effective strategies to succeed in the workplace while still prioritizing your mental health.
Step 1: Know Your Boundaries
Before diving into the demands of a new job, take a moment to reflect: What do you truly value? What makes you feel fulfilled?
Ask yourself:
- What activities energize me?
- How do I want to contribute to the company in this role?
- When do I feel most relaxed, and what helps me unwind?
Writing down your thoughts can help clarify your values and goals. If you need accommodations, consider reaching out to your supervisor and asking for his or her support.
Step 2: Practice Mindfulness as Self-Care
Consider the power of mindfulness. Staying aware of your boundaries and limitations can have a significant impact on your mental well-being and resilience [2]. Mindfulness encourages a deeper understanding of your thoughts and feelings, which helps you recognize and manage your stress levels before you get overwhelmed. This approach to self-care not only improves your mental well-being but, also, creates a healthier and more productive work environment.
Short mindfulness practices, like breathing exercises or brief meditations, can help center you among the chaos of a busy workday. Over time, these small moments of mindfulness can lead to significant improvements in your overall well-being and help you navigate the demands of work with greater ease and resilience.
Step 3: Build Connections
Don’t underestimate the value of connection. Many young professionals experience feeling isolated amid workplace chaos or mental health concerns. Connecting with a friend, coworker, or supervisor can help you build a support network that allows honest conversations about stress. Surrounding yourself with positive connections is an effective reminder that you are not alone in your career journey.
Step 4: Establish a Routine
Establishing a routine for hobbies and regular exercise can significantly improve your mood and concentration. Whether it’s a weekly Pilates class or reading a good book, discover activities that you enjoy and make time for them in your weekly schedule.
When establishing a schedule, consistency is key. Maintaining a consistent schedule helps reinforce the importance of self-care in your life. However, you may need to periodically reassess what activities are most fulfilling to you and make adjustments as necessary.
Step 5: Utilize Resources
Remember to tap into available resources. Many workplaces offer personal guidance and mental health support. This may include access to counseling services, stress-management workshops, or mental health days. Learning what resources are available to you in your workplace is helpful in understanding the various tools to help you cope.
As you embark on this new chapter of your life, remember to focus on these steps and allow yourself the time and grace to adapt. By prioritizing your mental health, you’ll not only navigate the challenges of a new job more effectively but also pave the way for a fulfilling career ahead.
[1] March-Amengual, J.-M.; Cambra Badii, I.; Casas-Baroy, J.-C.; Altarriba, C.; Comella Company, A.; Pujol-Farriols, R.; Baños, J.-E.; Galbany-Estragués, P.; Comella Cayuela, A. (2022). Psychological Distress, Burnout, and Academic Performance in First Year College Students. Int. J. Environ. Res. Public Health, 19(6), 3356-3369.
https://doi.org/10.3390/ijerph19063356 [2] Kelloway, E. K., Dimoff, J. K., & Gilbert, S. (2023). Mental health in the workplace. Annual Review of Organizational Psychology and Organizational Behavior, 10(1), 363-387.
https://doi.org/10.1146/annurev-orgpsych-120920-050527
