First Job Survival Guide: Tips to Protect Your Wellbeing

We’ve all heard the slander: young people ‘don’t have a strong work ethic’ or ‘don’t want to work’ but we know that the reality is completely different. The Institution of Occupational Safety and Health (IOSH) ran a survey of 500 workers aged 18 to 25 to find out how new school leavers and post-grads really feel about work.

It showed that actually young people are entering work with loads of enthusiasm, talent and potential (well, duh!) But, employers aren’t prioritising the health and wellbeing of new starters. Here are the big-hitting stats:

• 31% said they have considered leaving their job because the way it is designed negatively affects their health and wellbeing and ability to contribute effectively.
• 56% are feeling judged on targets rather than their creativity or wider contributions
• One third of young people are thinking about leaving a job and 12% are considering leaving the workforce entirely!

Macauley Quinn, IOSH Vice-President, (and Health, Safety, and Environment (HSE) Manager for the Rugby Football Union), wants to support employers and young people to change this. This is why he’s shared his top tips for protecting your wellbeing in your first job.

Look for employer ‘green flags’

Unsurprisingly, one of the best ways to protect your wellbeing at work is to choose where you work carefully! It can be difficult to completely understand what a workplace will be like before you start your role there.

Beyond checking employee reviews on forums like Glassdoor and Indeed, or across social media, there are some other green flags Macauley recommends looking for at an interview.

“When you go to an interview, the environment should be welcoming,” he says. “There should be a feeling of support and buy-in to employee wellbeing. Sometimes, you can get a feel very quickly for whether you’ll be treated as a statistic or a person.”

“Wellness initiatives are often highlighted in job roles, but understanding the working model is more important. Ask questions about initiatives upfront in the interview process, even if you’re talking with someone outside the People or HR team. In fact, if people from other areas really understand these, it signals genuine integration.”

Prepare for ‘first job shock’

No matter how resilient or experienced you are, starting a new job can bring up a huge range of emotions. Changes in routine, new social situations and unknown expectations can all make someone feel unsure, nervous or overwhelmed.

“Nobody tells you that your first job can be a shock,” Macauley says. “That feeling needs to be removed, which is why we encourage employers to give new starters a slow transition into work.”

If there’s no official induction process, work with your employer to be as prepared as you can for your first day. Whether it’s going into the office for a morning or afternoon, doing small tasks from home, or meeting colleagues over a video call.

Develop your soft skills

“One of the biggest gaps between education and employment is with soft skills,” Macauley explains. Soft skills are those non-technical abilities that shape how effectively you communicate, collaborate, and adapt with others. “This includes pressure management and understanding how to have conversations when you are stressed.”

You may have already had experience of managing these types of situations during an internship or when working at your side hustle. If you haven’t, then it might be a good idea to test out these communication skills in everyday conversations with loved ones, friends, or during your hobby activities:

• Active listening, where you pick up on key information and report it back to the person you’re speaking to
• Asking clear questions that are both open and closed, as knowing when it’s best to ask each type will help you get the right information quickly
• Giving constructive feedback that will be received well and result in positive action from colleagues or managers
• Requesting help or support for particular tasks or more widely with issues like setting work-life boundaries
• Summarising information clearly and concisely for updates or discussions
• Managing your own workload and deadlines independently

Graft, but set boundaries

From his own personal experience, Macauley recognises that work-life balance is different for everyone. “Everyone’s got different work ethics and backgrounds,” he says “I love the world of work. I started as a labourer where I was given straight instructions, and that was the only way we worked.”

“When I moved into the world of safety, it was a lot more open, with ideas brewing and being put into practice. Wherever you work, you have to graft and work hard. But that graft should not come at the expense of someone’s physical or mental wellbeing.”

It’s great to be enthusiastic about your new role, but it can set expectations too high and can eventually lead to burnout. Before you start, be clear on realistic work-life boundaries with your employer, so you can all be on the same page.

Ask, ‘Am I adding value?’

“I used to be that person who was first in and last out to try and prove myself,” Macauley admits. “But the reality is that if you do that, you are not at your best. It’s important to take your own time and not stretch yourself so thin.”

Again, this can look different for everyone. Having the self-awareness to notice when you’re not performing at your best and need some time out is important.

Macauley recommends, “Take a step back and ask, ‘Am I providing optimum value here?’ If you’re not, then take some time off. You will be more productive off the back of it, and your employer should give you the space and trust you need.”

Spot when stress is tipping the scale

Every job can be stressful at times. But, if you’re waking up before every workday or shift with a sense of dread or deep nervousness (whether it’s about deadlines, unreasonable workload or issues with colleagues), then this is a sign that it’s affecting your overall wellbeing.

As Macauley explains, “A little bit of pressure is healthy and can give you the best results. But, if we tip that scale where it means you’re not sleeping or suffering from anxiety, that’s a problem.

“The bottom line is: when your job starts having that ripple effect that bleeds into your personal life, you should ask for help.”

Be prepared to talk

Especially in the early days of a new role, it can be difficult to find the right balance between work and wellness. So, if you are finding parts of your job difficult or are feeling burnt out, it’s important that you raise it with your managers as soon as possible.

“People should be able to chat about when they feel burnt out,” Macauley explains. “The best employers are the ones that say, ‘I’m going to give you a voice’. It genuinely improves performance in the workplace.”

If an employer isn’t responsive or you feel under extra pressure, then Macauley recommends his ultimate job survival tip. He says, “Don’t compromise on your beliefs. Sometimes jobs can pressure you to be different, but you should always stay true to who you are.”