Starting your first job after graduating is a big deal. It’s exciting, maybe a little overwhelming, and definitely a big change from university life. You finally feel like a ‘proper’ adult.
Suddenly, you have a structured schedule, meetings, deadlines and a whole new routine to get the hang of. While your job itself may not be super stressful, adjusting to full-time work can still be tiring if you don’t set yourself up for success.
Burnout happens when you’re overworked, exhausted and feeling completely drained - physically, mentally or both. But, don’t you worry! There are plenty of ways to keep yourself feeling good whilst still crushing it at work.
> What is burnout?
Burnout is recognised by the World Health Organisation as an ‘occupational phenomenon’.
Burnout isn’t a medical or mental health condition, but it’s considered a syndrome. Basically, a set of symptoms tied to a specific cause. It’s that feeling of being completely drained; physically, mentally, and emotionally. It usually happens when you’ve been dealing with stress for too long and feel like you’re always under pressure.
So, how can we avoid burnout at work?
> Find a routine that works for you
First things first, anxiety when starting a new job is completely normal. We all get first day nerves! Check out our blog post on how to prepare for your first day.
Going from class schedules to a 9-5 role (or whatever your hours are) can be an adjustment. The key? Creating a routine that actually supports your energy levels. Get enough sleep and start your day with something that actually feels good.
This can be a coffee, a podcast or some stretching. Then, create a wind-down routine to help you separate work from your personal time.
> Set boundaries with yourself (yes, even as a newbie!)
When you’re new, you’ll want to impress. It’s tempting to always be ‘on’, checking emails at night, saying yes to everything and working outside your hours. But, if you don’t set boundaries with yourself from the start then you’ll find it hard to fall out of this routine and burnout can creep in, fast.
> Take your lunch breaks - it seriously helps
Ever feel like you’ve been staring at your screen for hours yet somehow you’ve got nothing done? That’s your brain telling you to take a break.
Make sure that you’re using your lunch breaks, stand up, take a walk and eat something. Working through your lunch with no time for yourself will just mean that you’re not actually productive, and by 3pm you’ll crash.
> Don’t take on too much, too soon
It’s great to be eager and ready to impress, but taking on everything at once can lead to burnout fast. Be realistic about what you can handle and don’t be afraid to ask questions or push back if you’re overloaded. Good managers would rather you do a few things well than burn out trying to do it all.
> Move your body (even a little bit!)
Sitting at a desk all day isn’t great for your energy levels, or your daily step count! Try to fit in some movement, maybe a walk at lunch, some stretching before work or a workout when you’ve clocked off.
You don’t have to go all-in on a gym membership (unless you want to of course), but finding little ways to move your body can make a massive difference. It not only keeps your energy levels up, but also helps to reduce stress.
> Make friends at work
Having people to talk to makes such a difference. Whether it’s grabbing coffee with a coworker or chatting during lunch, having a few work friends can make your days way more enjoyable. Plus, it’s always nice to have someone to vent to when you need it.
> Check in with yourself
Burnout doesn’t happen overnight. If you’re feeling constantly exhausted, unmotivated, or just off, it’s worth checking in with yourself.
Are you sleeping enough? Overworking? Skipping breaks? Small adjustments can help before burnout really sets in.
> Speak up if you’re struggling
If you’re feeling overwhelmed, don’t keep it to yourself. Talk to your manager or HR, they’re there to help. Whether it’s adjusting your workload, getting more support, or just having someone listen, speaking up can make a big difference.
If you’re really struggling with your mental health at work, it’s okay to talk to someone! Companies often have something in place to help their employees, discover our blog post for tips about talking about mental health at work.
> In conclusion
Starting your first job is a huge step, and it’s totally normal to feel a bit drained at times. But by setting boundaries, taking care of yourself, and not overloading your plate, you can keep burnout at bay and actually enjoy this new chapter.
Work is important, but so is your well-being. Find the balance, and you’ll be setting yourself up for long-term success.
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