Tension, uncertainty, work pressure: how do you deal with stress at the start of your career?

You are going through a tense time, just after completing your degree programme. So it is logical that you can have stress. And that does not have to be a bad thing, as long as you know how to deal with it and what to look out for. In this interview, science journalist and neurobiologist Niki Korteweg tells what stress is AND provides tips on how to deal with it.

Stress, what is that actually?

Before proceeding to the tips, it is handy to know a little more about stress. A brief explanation: stress is a form of tension in the body, which comes about as a reaction to a change in the environment. We can speak of two forms of stress, specifically acute stress and long-term stress. Acute stress is a natural and good reaction of your body, Niki Korteweg explains. “It makes you alert. It lets you respond better to things happening around you, such as something that gives you tension. Your adrenal glands then produce the stress hormone adrenaline. Cortisol sometime later as well. These hormones are needed to face a situation. Your heart will beat faster, your muscles get energy, your lungs take in more oxygen. Is the stressful situation under control? If it is, your stress-hormone levels will return to the basic level. That is a fine, healthy reaction.”

So acute stress is nothing to worry about. But long-term stress is a different story, in which you keep appealing to the above-mentioned stress system. You then maintain higher stress-hormone levels for a long period of time. Important brain areas can even be damaged by this in the long run. You enter a downward spiral, with a burnout at the end. When that happens varies for each person.

Fortunately, you do not get a burnout just like that, Korteweg assures us: “A burnout often has a prelude of years. That does not come about after being too busy for a few weeks. What exactly a burnout is, is something we don't know well. It is therefore not an official diagnosis in, for example, psychiatry. Researchers see an overlap with depression and anxiety disorders.”

Your future is in front of you! And that is scary...

After graduating, there are often many things going on in your life. You start in a ‘grown-ups' job’, might move or leave your home town, or your friends leave your direct environment. All those changes require energy. Besides this, you can feel insecure about the start of your career. Or lonely as the only new team member at the company you start at. All these factors can cause stress. But the state of the world can give you stress too, such as worries about wars or climate change. Or maybe you feel tension because of the feeling you are active 24/7.

You should know you are not the only one experiencing this like that. For instance, starting at a new job is tense to everyone, especially if it is the first career step after your degree programme. You also do not have to set the bar very high for yourself at the beginning, if you do not want to or if you cannot do that. “Maybe you think: ‘I want to make much impact at my job right away.’ But you do not have to do all of that right away,” Korteweg says. “Allow yourself to take time; this can give you much rest. Maybe your first job doesn't completely suit you, but don't change jobs too quickly. Exactly that job is something you can learn much from, and then you can seek out better what does suit you.”

4 tips to arm you against stress

You can arm yourself against bad stress in various ways.

Stress isn't by definition something to avoid, or to be afraid of.

Sometimes you have to speak up

Long-term stress can catch up with you. When is it time to sound the alarm? “This is different to everyone too,” Korteweg says. “But if you can't function how you're used to anymore, you can always find professional help. Make an appointment with the family doctor, who can refer you to the POH-GGZ. They can help you, or refer you to a psychologist or psychiatrist. But you can also benefit from help from a physiotherapist or sleep clinic.”

You can also go to a platform such as MIND. You can chat, email or call with aid workers, if you're experiencing (starting) psychological complaints. Or read about topics such as stress, pressure to perform and burn-out.

Balance is the key

The reaction to stress is different for everyone. Just like how one human is more anxious than the other. It depends on your aptitude and on what you have already been through in your life. But by arming yourself – in your way – against stress, you can usually handle a lot. Korteweg ends the interview: “Stress isn't by definition something to avoid, or to be afraid of. But keep an eye on the balance. It's okay to run into your limits once, as long as you make sure you recover from this in time.”

Written by Anna Schouten