From mastering small habits to setting boundaries and building support systems, Gen Z workers have the power to protect their wellbeing while thriving in their careers.
If you’re part of Gen Z and feeling overwhelmed at work, you’re far from alone.
A recent survey by Mental Health UK found that one in three workers aged 18 to 24 took time off due to stress in 2024 — a significantly higher proportion than older workers, where just one in 10 aged 55+ reported being off as a result of stress.
So, why is this generation particularly prone to workplace burnout and, more importantly, how can you fight back?
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Why is Gen Z feeling more workplace stress?
For starters, Gen Z entered the workforce under uniquely challenging circumstances. Many began their careers in the aftermath of the Covid-19 pandemic, during a time of uncertainty and remote/office working transitions.
Add to that the pressure of skyrocketing living costs, the ubiquity of digital technology and a cultural emphasis on constant productivity, and you have a recipe for heightened stress.
Chartered clinical psychologist Dr Tracy King explains that Gen Z often face “limited ability to negotiate flexible hours or workloads early in their careers”, leaving them feeling stuck in demanding roles with little room to breathe.
Couple this with the always-on culture fuelled by smartphones and Slack, and it’s no wonder so many are struggling to unplug after hours.
Over three in four managers said they think it’s ‘OK’ to contact an employee outside of office hours, while 12% of Gen Z workers said that being contacted after work gives them anxiety, a study by Dojo revealed.
They also found that that 17% of Gen Z feel that their ‘managers don’t care’ if they’re overworked.
It could be argued that Gen Z are more aware of their mental health than previous generations and are more willing to acknowledge stress and burnout — but that doesn’t always translate to finding adequate support in the workplace.
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How to manage workplace stress
While the challenges are real, they’re not insurmountable. The key to managing workplace stress lies in a combination of small, intentional habits and proactive strategies. Here’s what the experts recommend:
1. Master small, intentional habits
Managing stress starts with tuning into your body’s needs. Dr King advocates for vagal toning techniques, which target the vagus nerve — a key player in regulating stress responses.
“Simple practices like deep diaphragmatic breathing, humming, gargling, cold water exposure or mindfulness exercises can make a big difference,” says Dr King. “These methods are particularly effective when paired with habit stacking — adding them to existing activities, like practicing gratitude during a commute or doing a quick breathing exercise before opening emails.”
These practices calm the nervous system and build resilience over time. Whether it’s a morning moment of mindfulness or a two-minute breathing exercise before a meeting, small adjustments can help you stay grounded throughout the day.
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2. Set boundaries — and stick to them
One of the hardest lessons to learn in a new job is that you don’t have to be ‘always available’.
Media manager Mae Mercado emphasises the importance of logging off after hours.
“If you’re not being paid to be on call, log off when your shift is over. Let co-workers know you’ll get back to them in the morning,” Mae advises. “Constantly being available just adds to stress levels.”
The Dojo study found that 86% of Gen Zers have been contacted outside of working hours. One in 10 of them said this stops them from switching off after work, which is detrimental to mental health.
Setting boundaries doesn’t make you a bad employee; it makes you a balanced one.
Start small by silencing notifications or setting a clear out-of-office message, and remind yourself that disconnecting is essential for recharging.
Writer Hannah Bennet recently took a mental health day off work due to the stress of balancing deadlines, creative pressure and her personal life.
She found that “setting boundaries” has helped her manager upon returning to work.
Hannah explains: “I’ve set stricter boundaries, like sticking to a work schedule and turning off notifications after hours.
“That day off reminded me that stepping away is sometimes necessary to move forward.”
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3. Create routines that ground you
When your workday feels unpredictable, finding pockets of stability can help.
“Having a morning routine that includes something you enjoy — like listening to music on your commute or grabbing your favourite coffee — can bring a sense of control,” says Mae.
In addition, Mae recommends breaking down your workload into mini-goals: “Focus on knocking out one task at a time instead of stressing over everything at once. It makes the day feel more manageable.”
If you have a manager who’s piling on the pressure, or you’re getting contacted by multiple teams claiming everything is ‘urgent’, prioritise your tasks and communicate that you’re only one person and you can only achieve so much in one day. Make it clear that you’re working through a list and give colleagues an estimated time or date by which you expect to complete your given assignment.
Rituals at the end of the day can also help you decompress. Partnerships manager Victor Julio Coupé shares a strategy used by one of his interns: “They started ending their day by making a to-do list for tomorrow, which helped them mentally ‘log off’ and avoid taking work stress home. It’s a simple habit that can have a lasting impact.”
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4. Build a support system
Workplace stress can feel isolating, but it doesn’t have to be. Finding someone to confide in — whether it’s a colleague, mentor or friend — can lighten the load.
“Stress feels heavier when you think you’re the only one dealing with it,” explains Mae. “Having a work friend to chat with during lunch or someone outside of work who understands the struggles of early career jobs can help take the edge off.”
If opening up feels daunting, remember that you’re not alone. Mental health resources, workplace mentors or even professional counselling can provide support when things feel unmanageable.
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5. Advocate for accommodations
For those experiencing burnout or managing mental health conditions, a more accommodating workplace can be a game-changer. Dr King explains that many employers are becoming more open to offering flexible hours or adjusted workloads for employees in need.
“While pushing for your workplace to be more accommodating might feel daunting, it’s a valid and increasingly supported way to reduce stress and improve performance,” she notes.
If you’re unsure how to start, reach out to HR or a trusted manager. A conversation about your needs could lead to long-term solutions that benefit both you and your workplace.
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The takeaway
Yes, workplace stress is real — but with the right tools, you can keep it from taking over your life.
As Dr King aptly puts it: “It’s about building habits and advocating for yourself, even in ways that may feel subtle at first, to create a foundation for a sustainable and successful career.”
Because when it comes to work-life balance, you deserve to thrive, not just survive.
