Career stress and anxiety: Expert-approved strategies for Gen Z to overcome work-life challenges

Stress and anxiety: Eat a good diet, keep yourself physically active and practice mindfulness techniques such as yoga, and maintain a healthy sleep cycle to stay relaxed and focused (Image: Canva)

The dynamics of work culture has undergone a significant transformation in recent years, shifting towards a fast-paced, highly competitive environment where expectations and demands continue to rise. In such an environment, employees often face immense pressure to excel and meet tight deadlines, blurring the lines between work and personal life.

This changing scenario at work poses a huge challenge for Gen Z, who are entering the workforce at a time of unprecedented stress and anxiety. Gen Z faces work pressures from remote work demands, competition, and the lack of work-life boundaries. Dr. Evelyn Raghel Thomas, Clinical Director, Employee Assistance Program, Truworth Wellness, highlights the prevalence of stress and anxiety among Gen Z. "According to a Deloitte survey of 14,483 Gen Z individuals across 44 nations, 46 percent experience constant workplace anxiety and stress, making it hard for them to maintain a healthy work-life balance while managing tight deadlines."

Strategies to overcome work challenges

"While the challenges faced by Gen Z in maintaining a healthy work-life balance may be overwhelming, they can opt for the ‘4P’ strategy to help manage and eventually overcome stress and anxiety," says Dr Thomas.

Produce boundaries: Establishing clear boundaries between work and personal life is vital for maintaining balance. You can dedicate specific times for work and leisure to ensure you have the opportunity to recharge and disconnect from work-related stress.

Prioritise self-care: Always try to keep your  physical and mental health a priority. After all, health is wealth. Eat a good diet, keep yourself physically active and practice mindfulness techniques such as yoga, and maintain a healthy sleep cycle to stay relaxed and focused.

Practice time management: Efficient time management is key to reducing stress and maximising productivity. Follow the ‘divide and rule’ mantra with your work; break your tasks into smaller, manageable steps and use tools like to-do lists or digital calendars to stay organised and also reduce stress.

Partner with others for support: It is good to take responsibility of your work, however, it is also important to seek support when needed. This could include asking for help at workplace, confiding in friends or family, seeking guidance from a mentor at work, or accessing professional help through employee assistance programs. These resources can help you manage uncertainty and maintain mental health and well-being.