Nearly half of UK under-25s say their mental health suffers due to work stress and almost three quarters say it affects their sleep, according to our annual Public Perceptions Survey1.听

The results, taken from our survey of 5,000 UK adults, also found that one in six have also experienced job burnout.

We asked our members for advice and tips to help young people manage their stress and thrive at work.

It鈥檚 normal to struggle at times

鈥淜now that it鈥檚 normal to struggle and take it one step and one day at a time,鈥� says therapist . 鈥淩emember that it鈥檚 OK (even essential) to ask for help.鈥�

鈥淚t鈥檚 so easy to think that everyone else finds this easier than you but while some seem to take to new situations like ducks to water, you鈥檙e not in a minority here.鈥�

Lorraine Collins, a counsellor who works with people experiencing burnout, agrees: 鈥�Navigating new environments can be daunting, whether it's unfamiliar people, unspoken expectations, or unfamiliar workplaces. Visualisation can become your secret weapon here.

鈥淐lose your eyes and imagine yourself confidently greeting new colleagues, actively engaging in conversations, and handling any unexpected curveballs with ease.

鈥淰isualisation isn't merely daydreaming; it's about mentally rehearsing the life you wish to live, allowing your mind to adjust to what initially feels intimidating.鈥�

Find a mentor

Eve recommends asking for help, finding a mentor or looking to other people who are new to the job to connect with.

鈥淲hen you think of the new people you feel a bit overwhelmed by, is there one friendly face you can imagine having a nice conversation with?鈥� she adds.

鈥淪eeking help isn't a sign of weakness,鈥� says Lorraine. 鈥淚t's a strategic move toward maintaining your peace of mind and productivity. Collaborating with colleagues can invite new perspectives and lighten the load, fostering a sense of teamwork and mutual support.鈥�

Know your limits and set clear boundaries

鈥淔eeling the strain of a heavy workload is something many of us encounter,鈥� says Lorraine. 鈥淏egin by mapping out what's on your plate and prioritise tasks based on urgency and importance.

鈥淏reak them into smaller, actionable steps instead of facing them as a monolithic challenge.

鈥淚t鈥檚 essential to know your limits, set clear boundaries, and sometimes that means learning to say 鈥渘o鈥� to additional responsibilities when your plates already full,鈥� she adds.

Eve says: 鈥淲e鈥檝e been conditioned to do more and more and internalise feelings of shame when we struggle instead of recognising the issue at hand: The too heavy workload.鈥�

鈥淚t can be challenging to address this as we all want to be seen as capable and competent but you鈥檙e doing your nervous system, physical and mental health no favours by pretending to be OK.

鈥淚s the too heavy workload just for one short burst (covering a colleague鈥檚 holiday? A big deadline?) or is this the workload they鈥檙e expecting you to manage full-time?

鈥淔ind out as much as you can and learn to speak up for yourself.鈥�

Plan an exit strategy if it gets too much

鈥淕et yourself out of the rut of thinking that this is it until you retire,鈥� says Eve. Remember that there are other jobs, other careers, other options.

鈥淚t may not be possible to change overnight but having an exit strategy for six months or even five years down the line can help you feel more resourced as you navigate work and life today,鈥� she adds.

Get the right balance for you

鈥淔irst, remind yourself that there is no one 鈥榬ight鈥� way to achieve work/life balance,鈥� says Eve. 鈥淩ecognising that balance is temporary can help you untangle yourself from unrealistic expectations around how you think you 鈥榮hould鈥� be living and feeling.

鈥淭ake note of how you feel about your current work/life 鈥榖alance鈥� and get curious about what鈥檚 working and what you鈥檇 like more and less of.鈥�

Lorraine says: 鈥淐onsider what an ideal balance means for you. Once your vision is clear, integrate meaningful rituals into your routine that cater to both your professional goals and personal needs.

鈥淪mall habits, like a morning gratitude list, yoga or evening walks, can form the foundation of a more harmonious daily rhythm.鈥�

Find hobbies that help you relax

鈥淲hen life throws you off-balance, it's pivotal to have coping strategies in place,鈥� says Lorraine. 鈥淭ry replenishing your resources with some simple time management strategies, like limiting yourself to one social engagement per day, to conserve emotional energy.

鈥淢editation can be invaluable. Reorienting your mind through sensory exercises, like naming visible objects in reverse order, can help drag your brain back from the 'fight or flight' response.

鈥淛ournaling can also act as a release valve. The act of putting pen to paper interrupts the cycle of negative thinking, offering a pathway to more emotional balance,鈥� she adds.

Get professional help when needed

鈥淭here are so many different types of counselling and therapy you can try,鈥� says Eve.

鈥淚 do my best to let new clients know that if my approach isn鈥檛 for them, to please not give up on therapy but to look for someone else who is the right fit.

鈥淚t鈥檚 a real gift to give yourself that hour a week to reflect and process what鈥檚 going on for you.

鈥淚f you鈥檙e struggling, it just means that something is off balance. A counsellor or therapist can help you untangle things and connect with your own inner wisdom more as you navigate this new phase of your life.鈥�

Lorraine says: 鈥淩ecognising when you need professional help requires strength and self-awareness, not weakness.

鈥淲hen stress feels insurmountable, turning to a counsellor or therapist can provide a fresh lens and introduce tailored strategies suited to your unique challenges.

鈥淭hrough professional guidance, you鈥檒l find tools that reconnect you with your best self, allowing you to meet life鈥檚 challenges head-on.鈥�

To find a trained and registered therapist who can help with stress, please visit 麻豆原创鈥檚 Therapist Directory.

References

1 About the Public Perceptions Survey

The survey data was collected using a self-complete, online methodology. A nationally representative sample of 5,150 adults (aged 16+) was taken from YouGov鈥檚 online research panel and results were weighted to provide a nationally representative dataset. Fieldwork for the 2025 survey was conducted between the 13 February and 4聽March 2025.