One incident, in particular, shook him. A close relative passed away, and when he requested three days of leave to attend the funeral, he was denied. Managers insisted that targets must be met first, leaving him stunned and emotionally unsettled. “Family emergencies are common, either leave or stay,” he recalls being told. The lack of empathy, combined with toxic colleagues and zero recognition for hard work, made him feel like a machine rather than a human being.

The stress soon started to take a toll on his health—Rajat experienced severe headaches, back aches, irritability, high levels of anxiety, and a frequent urge to call in sick because he felt incapable of getting out of bed to face the day. “Sometimes, the exhaustion and tension were so overwhelming that I couldn’t concentrate or even enjoy the things I used to,” he recalls.

Despite knowing peers who were struggling financially but unable to leave the organisation, Rajat decided that continuing in such a workplace was unsustainable and traumatising. He resigned earlier this year for the sake of his own mental and physical health.

Rajat is one among many young professionals who face similar struggles, juggling multiple priorities while trying to maintain a balance between work, personal life, and long-term goals. For him and countless others, financial pressures add to the stress, making the balancing act even more challenging. A recent survey by Deloitte shed more light on the pressures facing these generations, revealing how work demands, financial concerns, and workplace dynamics contribute to rising anxiety and stress among Gen Z and millennials—directly impacting their physical and mental health as well.

What are the major causes of stress for younger generations?

The survey reveals that financial insecurity is the top stressor for both Gen Z and millennials. Many respondents reported living paycheck-to-paycheck, with 56 per cent of Gen Zs and 55 per cent of millennials in this situation, showing an increase from the previous year. About three in ten said they do not feel financially secure, reflecting ongoing uncertainty about both day-to-day expenses and long-term stability.

There is cautious optimism—just under one-third of respondents believe their country’s economic situation will improve in the next year, which is the highest percentage since the 2020 Millennial Survey. Nearly half of Gen Zs and four in ten millennials also expect their personal financial situation to improve over the same period.

For Gen Z and millennials, purpose and alignment with personal values are also critical to workplace satisfaction. Nearly nine in ten respondents indicated that a sense of purpose contributes significantly to their well-being and job satisfaction. Increasingly, these generations are willing to reject assignments or employers that conflict with their ethics.

Approximately six in ten Gen Zs and millennials also reported feeling anxious about climate change. Around half said they are actively pressuring their employers to take action, while two in ten have already changed jobs or industries because of environmental considerations. As consumers, about two-thirds of respondents are willing to pay more for environmentally sustainable products or services. Many are also adopting personal lifestyle changes such as reducing air travel, avoiding fast fashion, eating vegetarian or vegan diets, and choosing electric vehicles.

Respondents consistently indicated that the ability to maintain balance is more important than traditional markers of success, such as job titles or material possessions. However, many reported struggling to achieve this balance. Around a third of those who frequently experience stress said their job contributes significantly to their anxiety. Long working hours and a lack of control over how or where work is performed were among the most cited factors.

The survey also explored attitudes toward generative artificial intelligence. Many respondents believe that GenAI will affect their career paths and job security. Nearly six in ten Gen Zs and just over half of millennials said they would seek employment in roles less vulnerable to automation. Women reported greater uncertainty about working with GenAI, while frequent users of the technology were more likely to feel positive about its benefits, including freeing up time and improving work-life balance.

Mental health remains a concern. About half of respondents rated their mental health as good or extremely good, while up to 40 per cent of Gen Zs and 35 per cent of millennials reported feeling stressed most of the time. Stigma in the workplace is still a challenge, with nearly three in ten worrying about discrimination if they disclosed stress or other mental health issues. Employers have made some progress, but many respondents feel that mental health is not yet a priority for senior leadership.

How can workplace stress affect your health?

Multiple studies in India have highlighted how prolonged workplace stress impacts both physical and mental health. For instance, research on employees in Chennai’s software industry shows that long working hours and high pressure lead to stress, depression, and musculoskeletal problems. Employees reported back pain, carpal tunnel syndrome, shoulder pain, insomnia, cardiovascular risks, and even obesity or diabetes as a result of chronic stress.

Work-related neck pain (WRNP) is another serious outcome. A 2016 study at a tertiary care hospital in New Delhi reported a one-year prevalence of neck pain at 43.3 per cent and work-related neck pain at 28.3 per cent among desk job workers. Factors such as prolonged computer use, poor posture, and inadequate breaks were significant contributors.

Eye strain is also a major concern. A 2023 study on IT professionals found that 79 per cent suffered from visual problems like dry eyes and headaches, while 68 per cent faced musculoskeletal issues. Alarmingly, 38.5 per cent of those with visual problems and 57.9 per cent of those with musculoskeletal issues had taken no measures to prevent or mitigate them. The study recommended regular breaks, ergonomic setups, exercise, and wellness programs to prevent long-term health consequences.

How to maintain work-life balance: expert advice 

Commenting on these trends, mental health experts have highlighted the need for a balanced approach to work. Ms Siddhi Yadav, Consultant Psychologist at Motherhood Hospitals, Mumbai, emphasised that mental well-being is a collective responsibility shared by employees, managers, and organisations. She noted, “No employee should feel forced to sacrifice their health to meet expectations. Systems and policies must support mental safety, not just demand resilience.” She added that social, economic, and psychological factors all contribute to high stress levels among younger generations. “High expectations and constant comparison, unstable job markets, and the inability to switch off from work create a high-pressure environment affecting emotional well-being,” she explained.

Dr Nimesh Desai, Senior Consultant Psychiatrist and Psychotherapist and former Director of IHBAS, stressed that managing stress is highly individual and requires periodic self-evaluation. “There cannot be one formula. The key is to periodically review your priorities and assess your physical and psychological health objectively,” he said. He used a relatable analogy to explain modern work pressures: “We all join the rat race unmindfully. It’s like being on a treadmill or a roller coaster—if you don’t pause, stress and physical complications follow. Every successive generation faces a faster-paced life and quicker expectations. We all want Maggi 2-minute noodles instant results, but life doesn’t work that way.”

Dr Desai also emphasised strategies for those who must remain in high-stress roles due to financial or family obligations, recommending that they create buffer systems and find alternative ways to support their mental and physical well-being, such as through music, exercise, or a spiritual connection, which works for some people. He added, “Advocate for yourself and negotiate when necessary. Ultimately, it’s your life; your employer or the system will not prioritise your health if serious consequences arise.”

Also read: Dehydration and stress: How not drinking enough water elevates your cortisol levels