How to Handle Job Pressure in Your 20s

Anxiety related to career can be daunting. It creates fear, doubt, or stress about career choices and growth. Almost every fresh graduate faces this mental pressure when looking for their first job. Some face financial difficulties and social problems along with the stress of securing a job they are passionate about. Comparing yourself with your peers’ achievements on social media like LinkedIn can worsen your fear. We aim to reduce this fear and provide practical strategies to handle job pressure and assure you that you are not alone.

Why job pressure feels overwhelming in your 20s.

Most young graduates have high expectations when trying to enter the job market. They expect to succeed in their first attempt of anything related to their career. But, they are attacked by real-world challenges. They are uncertain about their future. Despite choosing a degree that they liked to pursue when entering the job market they have second thoughts about their path they have chosen. They start feeling like an imposter in their life. This is called imposter syndrome. The major symptom of this: feeling unqualified despite achieving great heights. For the fresh graduates who are from lower economic backgrounds who are burdened by student loans, must provide financial support to their family and facing increased cost of living, the job pressure can increase the overall stress. Lack of support from experts or trusted adults can also put fresh graduates under a lot of stress.

Common Signs you are Experiencing Career Anxiety

1. Constant stress or burnout even with a light workload.

If you feel stressed at the start of a new job, when the real work load has not started to pile up, it shows that you feel anxious about your career.

2. Trouble sleeping due to work-related worry.

Increased stress can lead to insomnia which means having trouble falling asleep or only being able to sleep for a few hours at night.

3. Fear of failure or making mistakes.

When you have just started a job and you feel afraid of making mistakes or failing to meet daily goals or targets it increases anxiety.

4. Feeling stuck or dissatisfied despite a stable job

Sometimes you might feel discontent with your first job despite it being a stable job with future prospects. This may be because your job is not suitable for your academic qualifications.

5. Loss of confidence or self-worth tied to your job role.

This usually happens when you face difficulties achieving what your employer expects from you. You might lose confidence that you can do this job and start undervaluing yourself.

6. Physical symptoms.

When you are anxious about your career your body also shows negative symptoms. Common systems are feeling low energy, having headaches, and increased irritation.

Healthy Ways to Handle Job Pressure in your 20s

1. Take care of your mental health

First and foremost, it’s important to take care of your mental health. Success is important but constantly chasing it can take a toll on your wellbeing. This can lead to anxiety, depression, and a general sense of dissatisfaction. Take regular breaks, practise self-care, reach out to your loved ones or a professional therapist to relieve stress.

2. Set realistic goals

You don’t have to achieve perfection overnight. Perfection comes with time and effort. Try breaking down your goals into easy, manageable parts. You have to sit and think about your future which can be scary. Write down your dreams in a notebook then list out the steps you have to follow to achieve them. 

3. Don’t compare yourself with others

Social media like Instagram and LinkedIn has made it easy for us to see others’ success stories, especially the stories about young entrepreneurs and prodigies. Reality is that not everyone gets successful in the same way. Each one of us is unique, we experience different things, and our circumstances are also different. So, take your time to navigate this path.

4. Practise mindfulness and relaxation

Engage in activities like deep breathing exercises, yoga, and meditation in the morning to feel fresh and reduce stress. You can go out for morning walks or do simple exercises to calm your body and mind. Allocate time for your favorite hobbies like reading, spending time in nature, or playing musical instruments.

5. Cultivate a positive mindset

Identify the negative thoughts that cloud your mind and replace those with more positive and realistic ones. Always think of the positive things that are happening in your life. Appreciate what you have for now. Acknowledge and celebrate even the smallest accomplishments to increase confidence and motivation.

If you are thinking of moving to a new job, think about why you want to make this decision. Is it pressure from the job or difficulty adapting to the work culture? Focus on whether your stress prolongs only for a few hours of a day or about a certain thing. Don’t make rash decisions. Consult your mentors, trusted advisors, and family before making a decision.

Career anxiety is something that everyone goes through in their life. It is manageable. Take one step at a time, don’t overthink, or worry about the future. Most of all, don’t compare yourself with others.

If you want to find your first job or looking to make a career shift visit our website CareerFirst.lk We offer a wide range of job opportunities from diverse industries. To stay updated on the latest job notifications follow us on Facebook and LinkedIn. We work towards the betterment of employers’ lives.

"The only way to do great work is to love what you do." - Steve Jobs

Frequently Asked Questions

1. Is it normal to feel anxious about my career in my 20s?

Yes, it’s completely normal. Many young adults experience career anxiety due to high expectations, financial pressure, and uncertainty about their future. The key is to acknowledge it and learn healthy ways to manage it.

2. How do I know if I’m experiencing job pressure or just regular work stress?

Job pressure often comes with emotional and physical symptoms like constant worry, burnout, low confidence, fatigue, and trouble sleeping even when tasks are manageable. If these feelings persist, it’s worth taking them seriously.

3. What should I do if I feel like I chose the wrong career path?

Start by reflecting on what aspects of your job make you unhappy. Talk to a mentor or career coach, and explore other fields that match your interests and strengths. It’s okay to change direction early in your career.

4. How can I avoid comparing myself to others on LinkedIn or social media?

Limit your screen time, unfollow accounts that trigger insecurity, and remind yourself that social media only shows highlights and not the whole journey. Focus on your personal growth and celebrate your own progress.

5. What are some quick ways to reduce job stress daily?

Practice mindfulness, deep breathing, take short walks, maintain a work-life balance, and do one thing daily that brings you joy. It can be music, a hobby, or a chat with a friend.