Managing Stress in Your First Job: Practical Tips for Young Adults

By Paige Marley, Employment and Training Consultant, Youth and Young Adults

Starting your first job is exciting! But it can also feel overwhelming. New responsibilities, unfamiliar environments, and the pressure to perform can quickly lead to stress. The good news is, stress is manageable and learning how to cope early in your career can set you up for long-term success.

Transitioning into work is a big shift. Common stress triggers can include:

  • Unclear expectations: Not knowing exactly what’s expected of you.

  • Workload pressure: Balancing multiple tasks and deadlines.

  • Imposter syndrome: Feeling like you don’t belong or aren’t qualified.

  • Adjusting to workplace culture: Navigating office norms and communication styles.

Recognizing these triggers is the first step toward managing them. The following are some tips to help you with this.

Tip 1: Set Realistic Expectations

Your first job is a learning experience. You’re not expected to know everything on day one. Focus on progress, not perfection. Break tasks into smaller steps and celebrate small wins!

Tip 2: Master Time Management

Feeling overwhelmed often comes from poor time management. Try:

  • Prioritization: Use the Eisenhower Matrix (urgent vs. important).

  • Time-blocking: Schedule focused work periods and breaks.

  • Avoid multitasking: It increases stress and reduces productivity.

Tip 3: Communicate Openly

If you’re unsure about a task or deadline, ask for clarification. Employers appreciate proactive communication. It reduces mistakes and builds trust.

Tip 4: Create Healthy Boundaries

It’s tempting to say “yes” to everything, but overcommitting leads to burnout. Learn to:

  • Politely decline extra tasks when your plate is full.

  • Avoid checking emails after work hours (if your role allows).

  • Take your lunch break away from your desk.

Tip 5: Practice Stress-Relief Techniques

Simple habits can make a big difference:

  • Deep breathing: Try the 4-7-8 technique during stressful moments.

  • Movement: A short walk or stretch break resets your mind.

  • Mindfulness apps: Tools like Headspace or Calm help reduce anxiety.

Tip 6: Build a Support Network

Connect with coworkers, mentors, or peers who understand what you’re going through. Sharing experiences can ease stress and provide valuable advice.

Tip 7: Know When to Seek Help

If stress feels unmanageable, reach out to HR or an Employee Assistance Program (EAP). Mental health is just as important as job performance!

Think of your first job as a steppingstone. Stress is normal, but with the right strategies, you can stay balanced, productive, and confident as you continue to grow. If you’re between the ages of 14-21 and want to utilize these tips in your first job experience, apply for our Work Ready: Summer Jobs Program!

Young Adults, Wellness, Job SeekersJessica Mills