How to avoid stress in your first job
Starting your first job can be stressful. However, this doesn't necessarily mean that you need to go on sick leave or you can't cope with going to work. There's a big difference between being busy at work and actual stress. But how do tell the difference? And how do you look after yourself, so you don't end up becoming seriously ill from work?
The difference between being busy and stress
It’s only natural to feel a little anxious when you start in your first job. You want to do well, and there’s lots to learn. Therefore, you’ll probably be tired when you get home, have difficulty concentrating on other projects and perhaps even dream about your work during the first period.
This is not necessarily a bad thing, but only your brain working hard, and you should be pleased with that – it’s working in your interests.
However, you should take it seriously, talk to your manager and change how you work if you experience the following symptoms of stress:
Physical signs
- Stomach ache,
- headache,
- visual disturbances,
- dizziness,
- hot flushes,
- loss of appetite,
- difficulty sleeping,
- anxiety attacks,
- chest discomfort/pain,
- rapid heartbeat,
- breathing difficulty,
- blackouts and
- chronic fatigue
Psychological signs
- Want to be alone,
- no energy to socialise,
- short-tempered,
- tendency to cry,
- problems concentrating and
- poor memory.
Behavioural signs
- Aggression,
- indecisiveness,
- lack of involvement,
- reduced performance,
- increased use of stimulants,
- increased absence due to sickness.
How to look after yourself
If you feel symptoms of stress, it can be a good idea to react quickly and categorically. Take care of yourself.
Communication and planning are key when it comes to preventing or alleviating stress at work. It’s often better to work long days if they are manageable and well planned than short days that are chaotic and have unclear frameworks and a lack of prioritisation.
Prevent and reduce stress
Of course you are partly dependent on your manager and your colleagues, but by taking the following precautions, you can help prevent and reduce stress:
Plan your day
- Make sure that there is time for unexpected tasks. Write down your tasks before starting.
Take breaks
- During the day and away from the computer. Talk to your colleagues about something other than work. Breaks are more important than many of us think.
Talk to your manager
- Tell them that you’re experiencing symptoms of stress, so that they can help you prioritise your tasks and you know what’s important and what’s not.
Shift focus
- Try not to think too much about the things you didn’t have time for, and instead focus on the tasks you did successfully during the day and week.
