Managing Workplace Stress for Fresh Grads
Transitioning into a new job and a new season of life, perhaps in a new city or country can bring a lot of excitement. However, it can also come with its share of challenges. Sometimes, in our enthusiasm to excel in our careers, we may end up pushing ourselves too hard that we take on more stress than is acceptable. This can lead to burnout if we don’t manage workplace stress properly.
According to the 2023 Asia Mental Health Index report by Aon and TELUS Health, many employees and workplaces encountered mental health workplace challenges. Some statistics include:
”32% of workers do not know what type of care they would need or where to go for help, and rate mental health stigma as a significant barrier to getting support”
“The total economic burden of lost productivity due to anxiety and depression in Singapore is S$15.7 billion (US$11.72 billion) annually”.
It is crucial to prioritise our mental health and to identify safe practices to support ourselves, especially with remote work arrangements where it is possible to feel isolated at times. The pressure to perform consistently well is already in itself a difficult situation, let alone navigating complex workplace dynamics; from building relationships with co-workers and managers, managing tight deadlines, and new team environments. Thus, seeking help and managing workplace stressors will be key to helping you succeed and fostering a supportive environment.
Here are some tips to help manage stress effectively as a fresh graduate:
#1 Ask for help when needed
The first rule is to ask for help if you are encountering difficulties. Don’t hesitate to reach out for help if you find yourself confused or needing more clarification. Your managers are there to support you; having been in your shoes, they likely know how to best help you. If the main portion of your work is difficult to complete, you can let your manager know and explain what you currently know or have tried to do. Although it may feel scary to ask for help, if it is hindering your work progress, the mental strain will only become more. Asking questions and seeking clarification such as re-explaining a concept will help you complete your tasks and leave you feeling more confident in your role.
It may feel uncomfortable to ask for help if you are working remotely or are in the process of developing support networks. That being so, being authentic and open helps people know you better and in turn better support you. Consider scheduling a short call to catch up or to even grab a coffee in person. Having supportive workplace relationships and mentors to confide in will make asking for help much easier. Hence, letting them know what they can do to best support you will have an overall improved and positive effect on both your mental well-being and work outcomes.
#2 Respect your boundaries
Establish clear boundaries to prevent burnout. Work can often blend in with our personal time if boundaries are not kept. Avoid working overtime and responding to emails on weekends or evenings and instead use that time to rejuvenate yourself. Your role responsibilities will most likely not require you to work outside of designated hours, however, if done repeatedly, people may naturally expect you to respond. Respecting boundaries is an important practice but often gets compromised when we become scared of saying no. Boundaries are designed to protect against stress and anxiety, as well as provide a better work-life balance.
#3 Set the cup down
Prioritise rest and take breaks throughout the day. Imagine holding a cup filled with water for a few seconds and then setting the cup down. It is not tiring, is it? Now, try holding the cup for 30 minutes without setting it down. Is it tiring now?
Do you see how taking breaks in between strenuous periods and not exhausting ourselves for far more than what we can handle is in fact reducing stress? A specific example of what this would look like is prioritising meals as your body needs nutrition. Try not to skip lunch to fit in more time for work, which only sacrifices nutrients needed to properly function throughout the day. Finding rest and taking breaks will help you to feel more refreshed and strong to take on the day.
#4 Focus on the 80-20 rule
If you are inclined to focus on every single detail and often find yourself using more energy than necessary to complete a task, then this section may be for you. There is something called the Pareto Principle which states that 80% of the rewards come from 20% of the output. If you can prioritise your efforts on developing the main components of your work instead of spending more time on the smaller segments, then this change may help alleviate time spent and help you to strategically organize your work.
#5 Make time for the things you love
Find your third place. Work can often feel like our home considering how much energy and time is spent working. On the other hand, when we get home, there may be more responsibilities waiting for us. Your third place is then the place where you can do what you love. Maybe it is visiting your favourite cafe, or taking a morning jog before heading in to work, or even watching your favourite TV show to unwind. Doing the things that you love and finding your third place where you can relieve your stresses will help you ultimately reset from work.
Implementing safe and healthy practices to navigate workplace stress is an essential conversation to have with yourself as you start your career.
The new demands of graduates entering the workforce will be met with higher financial stresses, and new skills required to remain competitive, far eclipsing what previous generations have experienced. Evidently, encouraging transparent and open conversations will help fresh graduates feel more fulfilled and create a long-lasting supportive environment. As we prioritise our mental well-being in the workplace and start incorporating tips to effectively navigate any challenges, then we will soon see positive change and our mental health change for the better.
References:
https://www.aon.com/getmedia/c36a31bd-273e-446f-b0f5-6944a038f128/Aon-and-TELUS-Health-Asia-Mental-Health-Index-Report-2023.pdf