Congratulations! You’re about to start your first ever job – soon you’ll be meeting your manager, introducing yourself to your team, and, best of all, seeing your first salary being deposited into your bank account.

While starting a new job is definitely a positive thing overall, there are challenges that come with it, especially if it’s the first time you’re entering the working world. Suddenly there are more demands on your time, the pressure to perform, and a myriad of tasks you may never have been faced with before.

One of the most important things you can do to cope with your new working life is to pay attention to your mental health. Why? Well, not only do new jobs make you more vulnerable to stress, but having strong mental health also means you can perform better at your job and climb up the career ladder faster. Your journey to the top of the pile is a long one, so developing ways to manage your mental health will pay dividends in future. Take some deep breaths – you’ve got this! – and put these six habits by the team at Fedhealth into practice:

1. Get a good sleep schedule going.

When you’re young, you have a lot of stamina and so your regular schedule may feature loads of late nights out. But this means you miss out on a healthy sleep routine, which can be more detrimental than you think. A study from 2021 found evidence that not getting enough sleep or poor-quality sleep can increase your risk for mental health disorders. So, while the odd late night won’t hurt, try to ensure that your regular routine features enough good quality sleep each night as a consistent habit.

2. Ditch the fast food

Grabbing a burger and chips on your way home from work is easy and convenient, especially after a long day, but it turns out it can negatively affect your mental health. Research conducted in 2017 found that for adults under 30, eating lots of fast food significantly increased perceived mental distress. Eating a poor diet can also result in low energy levels, which can lead to demotivation and even depression later on.

3. Exercise regularly

You probably already know that exercise is an excellent stress reliever, as it metabolises the cortisol that your body produces. Making a habit of moving your body every day (or at least on a regular basis) means you’re more likely to be able to manage your anxiety and stress, making you less prone to serious mental health issues over time. Whether it’s hitting the gym, joining a running club or taking a dance class, try to find an exercise you enjoy, as you’ll be more likely to keep it as part of your regular routine.

4. Recognise your trigger

As far as your work life goes, pay attention to what triggers your stress in your new job: maybe it’s working long hours at night, or perhaps it’s managing the anxiety of looming deadlines? It could also be things like presenting to a large team, or even approaching your manager about a problem you have. Do what you can to recognise these triggers and prepare for them as best you can. Maybe it means getting a good night’s sleep before a big presentation, or developing better time management skills that allow you to meet deadlines comfortably.

5. Get help when you need it

Most organisations now have systems in place to make managing your mental health easier, such as mentorship programmes, regular check ins with your manager, and sometimes access to therapists or mental health experts through work or their corporate medical aids. One example of this is the Panda app, which is a benefit offered free to Fedhealth members, providing mental health advice from experts confidentially, as well as educational tools and screening assessments. However, if you’re concerned about your mental health and can’t access these, consult your GP as a starting point.

6. Advocate for yourself and make adjustments

The harsh reality is that no one else is going to make your mental health their main priority – only you. Be assertive about speaking up and asking for changes that may help you manage it better. Many companies now offer flexible working hours, so that you can avoid peak travel times or get some time off for specific family commitments. If you’re having trouble working from home due to loadshedding or other factors outside of your control, approach your employer and see if they can help you with your situation. If you’re getting your work completed to a high standard, your company should be able to make adjustments that help you make your mental health a priority.

While it may not be the first thing you think about when you’re starting your first job, looking after your mental health is one of the most valuable things you can invest in over time. Prioritising it as you enter the working world means you’ll have more stamina, energy, resilience and drive to thrive in your new career.