UK reports reveal that Gen Z and young millennials are missing the equivalent of a day’s work every week due to mental health struggles
When it comes to unpicking the root cause of burnout, workplace stress is often top of the list. But worryingly, younger workers appear to be experiencing mental health issues more frequently than their older colleagues.
The news comes from health and life insurer Vitality, which found that Gen X and baby boomers say they are ‘mentally absent’ for an average of 36.3 workdays a year. For those under 30 years old, the number rises sharply to 60 days per year.
Vitality says that although young workers report better physical health, under 30s have higher levels of burnout, depression, and fatigue when compared to other age groups.
Early career burnout
According to the World Health Organisation, burnout occurs as a result of chronic workplace stress that has not been successfully managed. It’s characterised by a lack of energy, increased mental distance from one’s job, and reduced professional efficacy.
Younger workers tend to be in the early stages of their career, creating pressure to compete with those who have decades of experience. This might mean taking on more responsibility or working longer hours to meet the demands of the role. There is often a desire to make a good impression which can mean prioritising work over personal time. In some industries, there may even be an unspoken expectation of overworking to the point of exhaustion.
But it doesn’t have to be that way. Most jobs entail some degree of hard work, stress, and challenges but, ideally, work should be something that enriches your life. Learning to ride the ups and downs without sacrificing your wellbeing is essential, especially for those who are just starting out.
So, how can you prevent early career burnout?
Pace yourself
The early stage of your career is an exciting time. You’ll likely be learning a lot and expanding your professional and social circle. While it can be tempting to say yes to every project that comes your way, be wary of taking on too much. Focus on mastering the scope of your current role – as laid out in your job description – before biting off more than you can chew.
Stay connected
Having ambition and working hard can often lead to isolation. Even when you love your job and enjoy working long hours, it’s important to stay connected to loved ones. As seen in the Mental Health UK Burnout Report, 71% of UK adults agree that having a supportive network of family or friends outside of work helps to alleviate stress and prevent burnout. This isn’t about overloading your schedule but, instead, using your free time wisely. Whether you’re chilling on the sofa watching a movie or catching up over the phone, regular social time will make you feel less alone.
Reframe self-care
Having the 'fear of switching off' (FOSO)is real. But look at self-care as a key ingredient in your career success. For example, meditation will reduce stress but also improve focus and concentration. Regular workouts can boost your mood and improve memory functions. And getting enough sleep? It will make you a better decision-maker. Remember to always take your allocated lunch break and annual leave, as time off is essential for recharging. If regular time off doesn’t help, ask your GP for support, and take sick leave if required. It’s all part of bringing your best self to the workplace.
Set realistic expectations
If you’re a people-pleaser by nature then you may find yourself bending over backwards to take on last-minute favours. When your help is requested, take a few minutes to reflect on your workload. Be firm (but kind) and be honest about your capacity. Instead of saying yes immediately, respond with a clear statement such as, “Thanks for thinking of me, let me check my schedule and get back to you on this.”
Utilise employee resources
The Vitality report found that only 25% of the people surveyed said they used the wellness tools offered by their employer. However, 85% of those who did use them found them useful. Employers often have burnout-prevention resources available to staff, so make use of them if you can. This may take the form of gym memberships, health insurance, online courses, or free counselling sessions. If your workplace doesn’t have anything like this, check out our resources hub about workplace mental health.
Build in restorative rest
This isn’t about doom-scrolling or rotting in bed every Sunday. Instead, find ways to care for your mind and body so that they aren’t just rested, but revitalised. Inactivity can cause physical pain and depression, so walk outdoors as often as you can, make time for a creative hobby, or take a dance class to boost your mood. This kind of active rest is essential to bringing a sense of perspective to work, meaning that you can separate your identity from your career and find joy in other areas of your life.
Burnout isn’t a foregone conclusion for the early stage of your career, so don’t let anyone convince you that work has to be stressful. With the right approach, loving support network, and honest self-reflection, you can take steps to build a career that brings you joy and prioritises your mental health.
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