Starting a new job is a big step for any school leaver. You might have all the skills to do the work tasks – but what about handling the pace, noise, social demands, and constant change in a busy workplace? These factors can be the real challenge that makes getting through a shift difficult, especially for young people with disabilities or neurodivergence. Feeling drained or overwhelmed at work is more common than you think, and it’s nothing to be ashamed of. The good news is that with some practical strategies, you can stay steady and manage your energy and stress on the job.

Next Gen Youth Employment understands these challenges and is here to help. As an NDIS School Leaver Employment Supports (SLES) provider, Next Gen works with young people of all abilities to not just find a job, but keep it. This article is a toolkit of tips for managing sensory overload at work, pacing your “energy budget,” recognising early warning signs of overload or panic, using micro-breaks, building supportive routines, and setting up small supports that make a big difference day-to-day. It’s written in plain language (no heavy clinical jargon) and is inclusive of different needs – whether you have a physical disability that causes fatigue, a sensory processing issue, anxiety, or are neurodivergent (autistic, ADHD, etc.). These strategies are about sustaining your work life, not just surviving the first week. And remember, you’re not alone – Next Gen Youth Employment can help tailor all these strategies to your needs through real-world practice, on-the-job coaching and debriefs, and gradual independence-building. Let’s dive in!

Understanding the Challenges of Sensory Overload, Fatigue and Anxiety on the Job

Workplaces can be stimulating environments – and sometimes overstimulating. Loud chatter, phones ringing, bright lights, lots of people moving about, new routines to learn… it’s a lot for anyone to process. Sensory overload happens when your brain is bombarded by more input than it can handle at once. Imagine having too many browser tabs open on your computer – things start to slow down or freeze up. In a similar way, you might start feeling frazzled or unable to think straight when the environment overwhelms your senses. Triggers for sensory overload differ from person to person: one person might be sensitive to loud noise, another to bright or flickering lights, another to being in crowds or dealing with too many tasks at once. When sensory overload sets in, it activates your body’s stress response (the “fight-or-flight” reflex), which can cause physical symptoms like a racing heart, sweating, dizziness or fast breathing. Emotionally, you might feel intense anxiety, confusion, irritability, or an urge to escape the situation. If it continues unchecked, overload can even lead to a panic attack or emotional meltdown.

On top of sensory factors, there’s the general fatigue that can come with adjusting to work. For many young people – especially those with disabilities – work days can be much more tiring than school days. You’re using energy to focus, to move around, to communicate and perform tasks for hours at a stretch. If you have a physical disability or health condition, you might be expending extra energy just to accomplish the same tasks as others (for example, some people with cerebral palsy use significantly more energy for everyday movements than peers without disability). And if you’re neurodivergent or have mental health challenges, the social and cognitive effort of interacting and adapting to new situations can drain your “battery” quickly. It’s important to recognise that fatigue in this context isn’t just “being a bit tired” – it can be an overwhelming depletion of energy that won’t simply vanish with a single good night’s sleep. In fact, many young workers with autism or other conditions report that in the first weeks of work, they come home completely exhausted and need most of their evening (or weekend) to recover. As one autistic young adult described, “I was absolutely shattered at the end of the day… there was nothing in my life but work and lying in bed.” This level of fatigue is normal during the adjustment period – it doesn’t mean you’re not coping or not cut out for the job. It means you need to pace yourself and build stamina over time, with plenty of rest and supports in place.

Finally, let’s not forget anxiety. Starting your first job or any new role comes with the jitters. You might worry about performing well, meeting new people, or “what if I mess up?” For some, this anxiety can spike into panic or freeze responses in stressful moments. A high-anxiety state not only feels awful, it can also make it harder to concentrate or communicate, further affecting your work. And interestingly, sensory overload and anxiety can form a vicious cycle: overload triggers anxiety, and being anxious makes you more sensitive to further stressors.

The first step in managing all these challenges is simply awareness. Know that these feelings of overload, fatigue or anxiety can and do happen to many people – you’re not the only one. Start paying attention to your own early warning signs that things are getting too much. Everyone’s signals are a bit different. For example, you might notice your focus drifting or brain getting foggy, you might become restless or irritable over small things, or you might feel your heart pounding or find yourself shaking a leg, fiddling with your hands, or going quiet. Some people feel a strong urge to escape the situation (leave the room, hide in the bathroom) or suddenly feel like they might cry or yell. These are all common signs that your stress levels are rising and you may be headed for sensory or emotional overload. Recognising these warning signs early is crucial, because it’s a cue to use the coping strategies we’ll talk about before a shutdown or panic episode occurs. Think of it as noticing the “check engine” light in your car – when you catch it early, you can pull over and prevent a breakdown.

So now that we understand the challenge, let’s look at how to manage your energy and sensory load proactively. The rest of this toolkit will give you practical steps to plan your energy use, reduce sensory triggers, take effective breaks, create supportive routines, and use simple tools to stay calm and focused. With these tips, managing anxiety in your first job will feel much more achievable. Let’s start with the big picture: your daily energy budget.

Planning Your Energy Budget and Preventing Fatigue

We often hear about managing money with a budget – you have a limited amount, and you plan how to spend it on what’s important. Well, energy works the same way. You wake up each day with a certain amount of “energy credits” (some people like to call them spoons, from the Spoon Theory metaphor). Everything you do “spends” a bit of that energy. Work tasks obviously use energy, but so do things like interacting with colleagues, dealing with noise, commuting, and even worrying (yes, mental stress burns energy too!). If you keep pushing after you’ve run out of energy for the day, you start operating on energy debt, which can lead to deeper fatigue the next day and the day after. Managing fatigue at work – especially for someone with a disability or health condition – means budgeting your energy wisely so you don’t burn out.

How do you do an energy budget? It starts with planning and prioritising. Take a look at your typical day or week and list out your activities, including work hours, commute, any appointments or chores, and social events. Estimate which ones are most tiring for you. For example, you might find a full 8-hour work shift is extremely draining, or maybe the work itself is okay but the noisy commute exhausts you. Identify your high-energy-cost activities versus lower-cost ones. Then, allocate your energy units in a balanced way. Just like you wouldn’t spend all your money in one go, try not to use all your energy in the first half of your shift or the first couple of days of the week. Spread out demanding tasks if you have control over your schedule. If certain things are extra fatiguing, see if they can be done at the time of day when you naturally have more energy (some people are morning people, others get a second wind in the afternoon). And be sure to schedule in breaks and recovery time as non-negotiable parts of your routine. For instance, if you work an afternoon shift, maybe keep the morning of that day quiet and restful. Or if you know Wednesday is a hectic day at work, maybe avoid making big plans Wednesday night so you can recharge.

It’s also important to leave some buffer energy in your budget for the unexpected. Workplaces can be unpredictable – maybe you get asked to stay an extra hour, or a co-worker calls in sick and you have to cover a busier section. Life outside work is unpredictable too. By not packing your schedule to the brim, you ensure there’s a little gas left in the tank for surprises. One practical tip is to keep a simple energy journal for a week or two. Rate your energy levels throughout the day and note what you were doing. You might discover patterns: e.g. “After lunch I always dip,” or “Back-to-back meetings on Zoom fry my brain more than doing physical tasks.” These insights help you adjust your routine – maybe you can plan a quick walk or stretch during that low 2pm period, or ask for meetings to be spaced out when possible. Tracking your energy can also highlight which activities recharge you. Perhaps a 15-minute walk outside gives you more energy, or chatting with a friendly co-worker lifts your mood. Plan your day to include those energisers, not just the drainers.

Crucially, prioritise rest and sleep as part of your work life. Rest isn’t a reward you earn by burning out; it’s the fuel that keeps you going. If you have a disability or chronic condition that makes you tire easily, you may need more rest than others, and that’s okay. Listen to your body and give yourself permission to say “no” to non-essential activities if you’re low on spoons. For example, if you normally go out with friends on Friday nights but work has left you drained this week, it’s perfectly fine to skip once in a while and spend a quiet night recharging. As one professional put it, you must respect your limits – taking care of your mental and physical well-being is not a luxury but a necessity for long-term success.

A key part of fatigue management is also looking after your physical health basics: nutrition, hydration, and movement. It sounds obvious, but things like eating balanced meals, drinking enough water, and getting a bit of exercise help keep your energy more stable. Dehydration and low blood sugar can seriously worsen fatigue and even mimic anxiety symptoms (ever feel shaky and panicky when you’re hungry or thirsty?). Make a habit of packing a water bottle and some healthy snacks in your work bag each day. Staying hydrated can keep brain fog and tiredness at bay, and having a snack on hand can prevent those energy crashes. In fact, one workplace fatigue guide notes that balancing activity with regular rest and nourishment is one of the most effective strategies for managing fatigue for people with disabilities. So, think of food and water as part of your energy budgeting toolkit – they’re like the income that refills your energy bank throughout the day.

Lastly, plan for recovery time outside of work. Especially in your first few weeks or months on the job, you might need to be extra mindful of not overloading your personal time. It’s tempting to try to maintain the same level of social life or hobbies as before, but if you’re finding work exhausting, consider dialling back optional activities temporarily. As a pro tip, Next Gen Youth Employment often advises new workers not to over-schedule their evenings or weekends during that early work adjustment period. Give yourself the gift of downtime to sleep, chill, or engage in gentle, relaxing activities that restore you (like listening to music, a quiet hobby, time with pets, etc.). Over time, as your capacity grows, you can gradually add more back into your week. But in the beginning, err on the side of rest. This way, you’ll come back to work each day with a fuller battery and reduce your risk of burnout.

Quick recap: Treat your energy like a budget. Plan your week with a balance of work, rest, and play. Know what drains you most and try to spread those activities out. Use healthy habits – sleep, food, water, exercise – to keep your energy supply robust. And don’t feel guilty about taking it easy after a hard day’s work; recovering well is what will allow you to stay in work for the long term. Next, we’ll move on to catching those “overload alerts” early and what to do about them.

Recognising Early Warning Signs (and What to Do When You’re Overwhelmed)

As we discussed, it’s much easier to manage a brewing storm than a full-blown cyclone. Learning to recognise your early warning signs of stress or sensory overload is like learning the subtle cues your body and mind give before things hit breaking point. By intervening early, you can prevent a meltdown, shutdown or panic attack at work. So what should you look out for?

Some common early signs of overload include: difficulty concentrating or “brain fog”, restlessness (you might find it hard to sit still, or you keep adjusting your clothing, tapping your pen, etc.), irritability (getting easily frustrated by small annoyances), and a general feeling of being overwhelmed or “not able to cope right now”. You might also experience physical cues: maybe your heart rate increases, you start sweating or feeling warm in the face, your hands might tremble, or you notice you’re breathing faster. Some people get a headache or feel dizzy when overstimulation starts. Others might feel their sensitivities intensify – for example, noises seem extra loud or lights start to hurt your eyes more than before. Mentally, you might have racing thoughts (struggling to focus because your mind is jumping around) or conversely, you might feel your mind go blank (shutting down as a protective measure). Emotionally, early signs can be anxiety or a sense of impending panic, or feeling an urge to withdraw and not talk to anyone. If you’re autistic or neurodivergent, you might recognise certain personal signals – maybe you start to stim more (rocking, hand-flapping, fidgeting, etc. as a self-soothing behavior), or conversely you go into a quiet autopilot mode (classic shutdown warning).

It’s really useful to make a personal list of “When I’m approaching overload, I tend to… (fill in the blank).” Think back to times you’ve felt overwhelmed (at school, work, anywhere): were there clues you ignored? Perhaps you got snappy at someone, or you suddenly couldn’t understand a simple instruction, or you felt an extreme urge to leave the room. Write those down. Those are the signals to watch for in the future. Sometimes others can help reflect this to you too – a friend or support person might say “I notice you get very quiet and answer in one-word replies when you’re overwhelmed.” Such insight is gold. The moment you notice any of these early signs, pause. This is your cue that it’s time to deploy a coping strategy (we’ll cover several next). Don’t tell yourself “I just need to push through” if your warning lights are blinking. It’s far better to take 5 minutes to reset than to push until you break.

Now, despite our best efforts, you might occasionally find yourself in the thick of overload before you caught it. Maybe suddenly you’re having trouble breathing calmly or you’re on the verge of tears. In those moments, the key is to get to a safer, calmer state as soon as possible. If you feel a panic attack coming, use whatever grounding techniques you’ve practised (for instance, many people use the “5-4-3-2-1” sensory grounding: name 5 things you see, 4 things you feel, 3 hear, 2 smell, 1 taste – it forces your brain to slow down). If you’re about to shut down (where you just numb out and can’t interact), try to remove yourself from stimulation: step away to a quiet spot if you can and focus on something simple like the feel of a stress ball in your hand or counting your breaths. In both cases, reducing sensory input can help: close your eyes for a moment, put on noise-cancelling headphones or earplugs if you have them, or even just cupping your hands over your ears can dampen overwhelming sound.

It’s worth mentioning that if overload or intense anxiety is happening frequently, it might be a sign that you could benefit from some extra support. There’s no shame in that. Talking to a therapist or counsellor can equip you with personalised strategies to handle anxiety and overload, and they can work with you on things like exposure therapy or social coping skills if needed. If you’re in SLES with Next Gen, your support coach can also help monitor how you’re coping and suggest adjustments – for example, maybe reducing your work hours slightly until you build stamina, or arranging for you to do some practice shifts in quieter environments first. The goal is to set you up for success, not throw you in the deep end without a life jacket.

But in the moment-to-moment, once you know your early warning signs, the focus shifts to action: what can you do to steady yourself when those signs appear? That brings us to the next sections – using micro-breaks and calming techniques on the job, and building routines that preempt chaos.

Before we move on, remember this: noticing you’re overwhelmed and taking action to care for yourself is a strength, not a weakness. It might feel like “ugh, why do I need a break when everyone else is fine?” But trust us, everyone has their moments – some are just better at hiding it. By proactively managing your state, you’re being an effective, responsible worker. As the saying goes, you can’t pour from an empty cup. So let’s talk about how to refill that cup during the workday.

Micro-Breaks and Quiet Resets: Small Breaks, Big Benefits

When you’re working, it might feel counter-intuitive to stop for a break – especially if you’re new and eager to prove yourself. But here’s the irony: taking breaks actually makes you more productive and keeps you going. Think of your energy and focus like a phone battery; if you let it hit 0%, it dies and takes much longer to restart. But if you keep it topped up regularly, it runs optimally. Micro-breaks are those little top-ups.

What’s a micro-break? It’s a short pause (anywhere from a few deep breaths up to 5-10 minutes) that you take during work, not just at lunch. It can be as brief as looking away from your screen and stretching your arms for 30 seconds, or a quick walk to the water cooler, or a 3-minute breathing exercise at your desk. Research has shown that even breaks under 10 minutes can significantly reduce stress and improve your concentration and mood. Rather than grinding non-stop until you’re exhausted, micro-breaks let you address your physical or mental needs before they become problems. For example, standing up to stretch prevents that horrible back and neck stiffness, or stepping outside for five minutes can clear a growing brain fog.

Here are some benefits of taking small breaks throughout the day: They help reset your mind, preventing mental fatigue from building up and leading to anxiety or errors. Short breaks have been found to boost energy levels and focus by up to 40% in some studies. They also improve your creativity and problem-solving – ever notice how a solution pops into your head after you step away from a task for a moment? That’s your brain recharging. Physically, moving periodically (even just a walk to the bathroom or a few shoulder rolls) improves circulation and can fend off the sluggishness that long sitting causes. Importantly for us, micro-breaks reduce stress and the risk of burnout. They give you little pockets of calm in an otherwise busy day, so your nervous system doesn’t stay in red alert the whole time.

So, how to take micro-breaks in a practical way? First, know your rights – in Australia, you’re generally entitled to breaks (e.g. a meal break, possibly a shorter tea break) during a full work day. Use them. Don’t fall into the trap of thinking “hard workers don’t take breaks.” In reality, effective workers take smart breaks and come back more alert. If you’re not sure when or how you can take breaks, ask your supervisor early on. Every workplace has different norms (some are very structured, others flexible), but as a rule, no one can or should work for hours on end without any pause. In fact, some health and safety guidelines consider excessive work without breaks a hazard for fatigue.

Apart from formal break times, give yourself micro pauses whenever you feel you need to reset your focus or calm down. If you notice early signs of overload (from the previous section), that’s a perfect time for a micro-break. Here are a few micro-break and “quiet reset” ideas you can try:

• Deep Breathing or Mindfulness Minute: Simply close your eyes (if appropriate to do so), and take slow deep breaths for one minute. Inhale for 4 seconds, exhale for 6 (long exhales help trigger relaxation). Breathing exercises like diaphragmatic breathing are known to reduce stress and blood pressure, engaging your body’s relaxation response. Some people use the 4-7-8 technique (inhale 4, hold 7, exhale 8) or box breathing (4-4-4-4). Even 5 controlled breaths can lower your heart rate and clear your head.

• Physical Stretch or Movement: Stand up, roll your shoulders, stretch your neck gently, shake out your hands. If you can, take a quick walk – perhaps to the restroom, to get a drink, or just a lap around the corridor. Movement is great for resetting both mind and body. As one resource says, even a short walk outside in natural light can reduce stress and immediately improve your mood and energy. If you can’t go outside, even moving by a window for a moment or doing a few discreet stretches at your workstation helps. Many office workers aim for a 1-2 minute micro-break each hour to stand and move (some use the rule: 5 minutes break every 55 minutes of work, for example).

• Sensory Reset: If your environment is loud or visually busy, try a quick sensory break. This could mean stepping into a quiet room or low-stimulation area for a few minutes if your workplace has one (some inclusive workplaces have “quiet rooms” or you might be able to use an unused conference room). If not, even going to the bathroom stall and just enjoying the silence for a moment can help. Alternatively, carry a pair of noise-cancelling headphones or earplugs: you can pop those on during a break or even while working if appropriate, to reduce the sensory load on your ears. Some people find listening to calming music on a short break helps them refocus, while others need silence – do what works for you. Visually, closing your eyes or looking at something calm (like a plant, or out a window at the sky) can give your brain a break from screens and fluorescent lights. A short walk outside not only removes you from the noise, but that bit of nature and sunlight can really refresh you – it’s been shown that a little sun and fresh air early in the day can even improve your whole day’s energy level.

• Grounding or Relaxation Techniques: If anxiety is creeping up, having a go-to grounding exercise is useful. You can do the discreet ones like we mentioned (5-4-3-2-1 sensory countdown in your mind, or breath counting). Another trick: Progressive muscle relaxation – tense a group of muscles (like shoulders) for a few seconds, then release; do this for a few areas (hands, shoulders, legs). It relieves physical tension and distracts your mind. Even sipping water slowly can be grounding (notice the sensation of the cool water). Some like to keep a subtle fidget or stress toy in their pocket – stepping away and fiddling with a stress ball or a small piece of putty can channel nervous energy.

• Check in and Refocus: Use a micro-break to quickly check in with yourself: “How am I doing? What do I need right now?” Maybe you need to adjust your next task if possible (e.g., swap to a simpler task until you feel calmer). Or maybe it’s reminding yourself of perspective: “I’m feeling anxious, but I’ve handled similar situations before. I can do this step by step.” Sometimes jotting down a quick to-do list for the next hour can reduce a feeling of being overwhelmed by bringing clarity. Then take a deep breath and dive back in with a fresh focus.

One important note: communicate if needed. If you feel an overload coming and you need a break now (outside of the normal schedule), it’s okay to politely excuse yourself for a moment. For instance, you could say to a colleague or supervisor, “I just need to step away for a minute, I’ll be right back.” You don’t owe an in-depth explanation; people take bathroom breaks all the time. If your job is one where leaving immediately could be an issue (say you work on a shop floor and it’s hectic), see if you can have a signal with your supervisor for “I need a short breather.” In many cases, taking 5 to regroup will prevent a bigger issue, and any good employer should understand that.

Next Gen Youth Employment often coaches participants on using breaks wisely. We emphasise that it’s not “weak” to need a moment; it’s smart self-care. Pushing yourself to the brink helps no one – not you, not your employer. Indeed, taking the breaks you’re entitled to (and a few extra micro-pauses as needed) makes you more productive in the long run, not less. Employers are increasingly recognising that well-rested employees work more safely and efficiently. So, take that breather!

To illustrate, imagine you’re working a retail shift and the store is extremely busy and noisy. You start noticing you’re getting frazzled and on edge (early signs!). Rather than soldiering on until you perhaps snap at a customer or have to flee, you decide to use your next 10-minute break to recover. You step into the back room or outside, drink some water, maybe eat a quick snack, do a few stretches and slow breaths. You come back feeling much more centered. Result: you prevented a possible overload meltdown and you’ll handle the rest of the rush hour with a clearer head. These quiet reset strategies can truly make a night-and-day difference in getting through a shift successfully.

Make micro-breaks and calming techniques part of your routine toolkit at work. Even on days when you don’t feel particularly stressed, regular small breaks will keep you balanced and prevent issues. It’s like maintenance for your body and mind. In the next section, we’ll look at how creating overall structure and routine in your workday can further reduce stress and help manage that sensory and social load.

Routine, Structure and Predictable Transitions: Creating Stability in Your Day

One big difference between school and work is that school has a very fixed routine – you knew exactly when each class started and ended, when recess and lunch were, the bell would ring to signal transitions, etc. Workplaces can be a lot less structured (depending on the job). Some days might be hectic, others slow; some supervisors give clear schedules, others expect you to figure things out on the fly. This lack of predictability can be hard to navigate, especially if you’re someone who finds comfort in routine or needs time to adjust to changes. The solution is to impose a bit of structure on your day yourself. By creating routines and predictable transitions where you can, you provide your brain with a sense of stability and control. This reduces anxiety and sensory stress because you’re not constantly on edge wondering “what’s coming next?”.

First, develop a personal routine around work. This starts before you even get to the job. For example, a morning routine: waking up at the same time, doing the same sequence of get-ready tasks (shower, breakfast, pack bag) can set a calm tone. Give yourself enough time so you’re not rushing – rushing spikes stress. Next Gen often helps participants set up a daily work prep checklist so nothing important is forgotten in the morning rush. This might include: Packed lunch – check; Water bottle – check; Medication taken (if any) – check; Phone charged – check; Uniform or work clothes ready – check; Transportation arranged – check. Having a checklist like this stuck on your fridge or bedroom wall can turn the morning into a simple routine rather than a chaotic scramble. It also spares you that panicky feeling at midday when you realise you forgot your lunch or that crucial document.

At work, even if your tasks vary, you can create small anchor points of routine. Maybe you start each shift by organizing your workspace or tools in a certain way, or by quickly reviewing the day’s priorities with your manager. Perhaps you always take your lunch break at 12:30, and use the first 5 minutes to write a short journal entry about how the day is going (just an example of a grounding ritual). If your job has downtime, have a go-to activity that you always do (e.g. restocking something or tidying up) – it gives a sense of continuity. If you struggle with transitions (many people on the autism spectrum or with ADHD find switching tasks abruptly to be a stress trigger), try to build in predictable transition rituals. For instance, when you finish one task, you could have a habit of taking a single deep breath, clearing your desk, and then starting the next task. It sounds trivial, but these little routines signal your brain that one thing is done and another is starting, which can ease the mental gear-shift. If possible, ask coworkers or supervisors to give you a heads-up before sudden changes. For example, “If plans change or you need me to drop one task and do another, could you let me know 5 minutes in advance when possible? I focus best when I can prepare to switch.” Many bosses will be happy to accommodate that once they understand it helps you perform better.

Predictable transitions are essentially giving yourself or others warning and structure around changes. For example, if you have to move from working in the front office to the back storage area halfway through the day, make it a routine: maybe every day at 2pm you switch, so you know it’s coming. Or if you have multiple duties, maybe allocate specific times (“I’ll do emails from 9–10, then customer calls 10–11,” etc.). Even if the job itself doesn’t mandate a strict schedule, you can create one for yourself as a framework. People with autism often say that routines and predictable transitions greatly reduce their daily stress, and the same can be true for anyone who gets anxious with uncertainty.

One trick from autism support literature: keep some things the same, even when other things change. In other words, identify your “non-negotiables” or comforting routine elements and stick to them. For example, no matter what happens, you always take a tea break at 3pm and text your mum or friend to say hi – if that’s grounding for you, keep it. Or you always listen to the same pump-up song on your way to work to get in the zone. These consistent elements act as anchors of stability. So even if the day throws a big surprise at you, you had your familiar oat milk latte in the morning and you plan to watch your favourite show after work – small things, but psychologically they can be very comforting.

Now, organisation tools like to-do lists, planners or apps can greatly assist in bringing order to your workday. When you’re new at a job, you might be bombarded with information – processes, logins, names, deadlines. Writing these down in an organised way is much better than trying to hold it all in your brain. Use a notebook or a notes app to jot down key info and make checklists for your tasks. Breaking your work into a checklist not only ensures you don’t forget steps, but it gives a satisfying sense of progress as you tick things off. If at any point you feel flustered about what to do next, pause and refer to your checklist or to-do list. It immediately provides direction and can calm the mind. Many successful workers with anxiety or ADHD swear by the technique of externalising their schedule – meaning, don’t rely on memory or “winging it,” but put it on paper or digital calendar. Next Gen staff often help participants set up visual schedules or phone reminders if organisation is a challenge. We might use tools like color-coded calendars, reminder alarms (“Meeting in 10 minutes”), or a shared to-do app to prioritise tasks. These tools act like a cognitive aid, so you’re not stressing trying to remember everything or worrying you’re forgetting something.

Let’s talk about routines around self-care too: You can structure things like meals, medication, and sleep as part of your work support routine. For example, if you know you tend to forget to drink water, make it a routine that every hour on the hour you take a sip (maybe set a gentle phone alarm or use an app that reminds you to hydrate). If you have medications to take during the day, schedule them and set alarms so it’s part of the flow, rather than ad hoc (missing a dose can throw you off). The more you can run on helpful habits, the less mental energy you spend figuring things out on the fly, leaving you more bandwidth to handle the unavoidable new stuff that work will throw at you.

Finally, consider transitioning between work and home. Having a predictable end-of-work routine can help you mentally “clock out” and relax. It could be as simple as: finish work, say goodbye to colleagues, listen to a favourite podcast on the way home to decompress, then change clothes when you get home to signal “work is over.” Consistent rituals like these can actually help your brain switch modes, so you don’t carry all the work stress straight into your evening. Likewise, a bedtime routine (like a set wind-down time, perhaps a warm shower or some reading) can ensure you get good sleep, which reinforces the next day’s energy.

In summary, structure is your friend. Even if your workplace is a bit unpredictable, create what predictability you can. Use routines and checklists to anchor your day. This will greatly reduce anxiety and sensory overload because your brain isn’t in constant fight-or-flight waiting for the next unknown – it knows, for example, “after task A, I always do task B or take a break.” As Autism Spectrum News nicely put it, small personalised adjustments to your routine lead to improved comfort and overall wellbeing during the day. And if organisational skills are a challenge for you, remember that Next Gen Youth Employment can step in with tools and strategies – from visual schedules to apps – to help you get on top of it. Over time, these routines build confidence and independence, because when your day has some reliable structure, you feel more in control rather than the day controlling you.

Small Supports and Smart Strategies for Sensory and Anxiety Needs

Sometimes little things can make a big difference in how comfortably you get through a workday. Let’s go over some small supports and accommodations – simple tweaks or tools – that can help manage sensory load and anxiety on the job. These might be personal items you use, or minor adjustments in your work environment or schedule. They’re often easy to implement and can be the difference between a meltdown and a manageable day.

1. Noise Management: If noise is a major trigger for you (perhaps you have sensory sensitivity to sound or just get distracted easily), consider using noise-cancelling headphones or earplugs at appropriate times. Many young workers with autism or ADHD use noise-cancelling headphones to help focus in loud environments. You might not wear them all the time (especially if your job requires listening to customers or co-workers), but you could use them during independent work tasks or on breaks. Even in jobs like hospitality or retail, there might be moments (e.g. on your lunch break in the staff room) where putting on headphones with calm music can help you reset. If headphones aren’t practical, foam earplugs can subtly reduce noise without blocking it completely – useful if you’re in a constantly noisy workshop or factory. Don’t hesitate to ask for a quieter workspace if that’s feasible: for example, if open-plan offices are tough, maybe you can sit at a corner desk or an area with dividers. Some offices have “quiet zones” or allow use of meeting rooms for focused work – ask about these options. Simply closing a door or window to reduce outside noise is another quick fix (sometimes offices play music or have open windows – it’s okay to say “Hey, would anyone mind if we close the window? The street noise is quite loud.”). These kinds of asks are reasonable accommodations and most people will understand if framed politely.

2. Lighting and Visual Comfort: Fluorescent lighting is a common complaint due to flicker and harshness. If bright lights bother you, see if you can switch off or dim an overhead light near your station (and perhaps use a desk lamp instead for softer light). Some neurodivergent individuals wear tinted glasses (like lightly colored lenses) to reduce visual strain – if that’s you, go for it, it’s a legitimate strategy. For computer work, consider using a screen filter or blue light filtering glasses to reduce eye strain. Also, keeping your workspace organised (as much as possible) can prevent visual chaos that subconsciously stresses you. A cluttered space can be overstimulating, so a quick tidy or using organisers can actually make you feel calmer.

3. Clothing and Comfort Items: We rarely consider how our clothes affect us, but if you have sensory sensitivities, uncomfortable clothing can drain you. It’s worth investing in work-appropriate clothes that you find comfortable – e.g. if you hate the feeling of dress shirts, maybe a polo shirt is an acceptable alternative in your workplace. Tagless shirts, soft fabrics, the right shoes (nothing worse than painful shoes adding to your sensory pain). Always bring a jumper or jacket in case the workplace is too cold (being physically uncomfortable can lower your tolerance for other stress). Conversely, if you run hot, layer so you can take things off. Comfort aids can also help: for instance, a small stress ball or fidget in your pocket can be squeezed to release tension; a weighted lap pad or even just a heavy jacket worn for a few minutes might soothe an anxious system (some people benefit from that deep pressure sensation). These might not be visible to others, or if they are (like a fidget spinner), just ensure it’s not too distracting – but in many modern workplaces a discrete fidget toy is totally fine.

4. Scheduling Hacks: Work with your supervisor to see if any scheduling adjustments can be made to support you. For example, if you have more energy in the mornings, maybe you start earlier and finish earlier. Or if rush-hour commute overwhelms you, perhaps shifting your hours slightly to avoid peak transit crowds could be an option. Some workplaces can accommodate a short extra break for someone who needs it as a disability accommodation – for instance, an additional 5-minute break in the morning and afternoon beyond the standard breaks, to help you regulate. If you find you really struggle with transitions, perhaps you can arrange your duties in larger blocks (so you aren’t switching tasks every 5 minutes). These kinds of adjustments are often easy if the employer understands they help you perform at your best. Next Gen Youth Employment can assist with liaising with employers about such reasonable accommodations – for example, explaining that allowing you noise-cancelling headphones or a flexible break schedule is a simple support that will make you a more productive and happier employee.

5. Buddy and Communication Aids: Identify if there’s a colleague or supervisor you feel comfortable with – having a “go-to” person at work to ask questions or quietly mention if you’re struggling can reduce a lot of anxiety. Sometimes just knowing “If I get confused or overwhelmed, I can ask Sam and they’ll help” is enough to keep panic at bay. If you have memory or processing issues, don’t hesitate to ask for written instructions or checklists for tasks. For example, if your boss gives you a complex verbal instruction, you can politely say, “Could I get that in an email, just so I don’t miss anything?” This way, you’re not holding everything in your working memory and worrying about forgetting steps. Using your phone’s notepad or a small notebook to jot down important info as you hear it is also smart – it becomes your safety net so you’re not anxious about remembering. These supports might seem small, but they directly cut down on cognitive overload and anxiety from information flooding.

6. Self-Advocacy and Boundaries: A strategy doesn’t have to be a physical tool – it can be learning to advocate for what you need. For instance, if a task is causing you difficulty due to your disability, it’s okay to ask for a different way to do it. Maybe standing for 3 hours is causing fatigue, so you request a stool to sit on for some tasks – that’s a valid accommodation for physical disability. Or if last-minute changes throw you off, ask your team to loop you in as early as possible whenever plans change. Often, others won’t know something is an issue for you until you explain. Far from being an annoyance, good employers appreciate knowing how to get the best out of their staff. If you frame it as “I want to do a good job, and this support will help me do that,” it’s a win-win. Next Gen can help you practice these conversations (disclosing a need, or requesting a support) so that you feel confident asserting yourself.

Let’s imagine a scenario combining a few of these supports: Say you’re a young person with autism starting in an open-plan office. You know you’re sensitive to noise and also get anxious with too many instructions at once. So you prepare some supports: you bring your noise-cancelling headphones for times you really need to focus. You’ve set up a task checklist on your computer to track what you need to do. You talked to your manager (perhaps with Next Gen’s help or advice) and arranged that you’ll get important task requests by email (so you have them in writing to refer back to). You also found a small unused meeting room that’s usually empty after 3pm, and gotten permission that if you need a quiet space to work, you can pop in there occasionally. Plus, you carry a water bottle and make sure to take a short walk at lunchtime to decompress. Individually, each of these is small – together, they create a much more comfortable workday. You’re able to handle the noise with your headphones when needed, you’re not panicking about forgetting instructions, and you have a safe spot to retreat to if the open office gets too overwhelming. Thus, you end your shifts far less anxious and exhausted than you would have without these supports.

The message here is: set yourself up for success with whatever little supports you require. There’s no one-size-fits-all – one person might need a special chair for back pain, another might need frequent snack breaks for blood sugar, another might benefit from software that helps with reading if they have dyslexia. Think about your personal “pain points” in daily life and how they might show up at work, then plan solutions for them. Don’t wait for things to go wrong; if you know fluorescent lights give you headaches, bring the tinted glasses Day 1. If you know you have panic attacks, maybe have a plan like “I can step away and do X breathing exercise, and I have a small card in my wallet with grounding phrases or a hotline to call if I really need it.” Preparation is power.

At Next Gen Youth Employment, we work with participants during SLES to identify these exact needs. Together, we brainstorm and trial different assistive strategies and accommodations in real or simulated work environments. Whether it’s learning to use a public transport app to reduce commute anxiety, or practising with noise levels by visiting busy places, or trying out adaptive tools (like speech-to-text software for someone who finds typing hard), we’ve got you covered. Our goal is to customise the supports to you, so you can be as independent as possible but also know what tools you have in your back pocket.

Now that we’ve covered a range of strategies – from energy budgeting to breaks, routines, and small supports – let’s talk about how Next Gen can help tie all of this together while you build your confidence at work.

SLES: Building Independence and Routines with Next Gen Youth Employment

Making all these changes and figuring out what works for you can feel overwhelming if you try to do it alone. This is where School Leaver Employment Supports (SLES) with Next Gen Youth Employment comes in. SLES is an NDIS-funded program designed to help young people with disability transition from school to work successfully. At Next Gen, we don’t just drop you into a job and wish you luck – we coach you through the process of finding and keeping a job, step by step. A huge part of “keeping” a job is exactly what we’ve been talking about: managing the day-to-day challenges like fatigue, sensory overload, anxiety, social navigation, and organisation. Our team can work with you to tailor the strategies in this toolkit to your specific situation and needs.

How does this look in practice? Early on, we’ll get to know you – your strengths, your challenges, what sort of work environment you’re aiming for. Then we might do some real-world practice runs. For example, if you’re worried about how you’ll handle a busy workplace, we can arrange short work experience placements or volunteer shifts in environments that gradually build your tolerance. After each, we’ll debrief with you: What was hard? Did noise bother you? Did you remember to use your breaks and supports? How was your energy by the end of the shift? These debriefs are safe spaces to unpack any struggles without judgement. Together, we come up with solutions or tweaks. Maybe you realise you forgot to eat and that made you feel sick – so we’ll emphasise packing easy snacks and perhaps set phone reminders to nibble at break. Or maybe you felt shy to ask for a break when you needed one – we can role-play how to ask a supervisor in a polite, assertive way so you feel more comfortable next time.

Role-playing and coaching are big in SLES. If you need to request an accommodation, like asking to wear your headphones, we can practice that conversation. If social anxiety is an issue, our staff might simulate some work social interactions and teach you coping skills (like how to politely excuse yourself when you’re overwhelmed, or how to interpret if your colleague is joking or serious – whatever the situation calls for). Next Gen’s approach is very individualized: some participants need more help with building a structured routine, others might be fine with routine but need strategies for sensory issues or for communication. We meet you where you’re at. For someone who struggles with organisation and time management, we’ll focus on that – maybe creating a visual schedule together and setting up your phone with alarms, then gradually letting you take over managing it yourself. For someone else with panic attacks, we might develop a personalised calm-down plan and even communicate with their employer (with permission) so that the employer understands and supports it.

Gradual independence-building is key. At first, you might rely on your Next Gen coach a lot – and that’s totally fine. We might be there with you at a work trial, reminding you to take a break or helping you use your checklist. But over time, we aim to fade support as you grow confident. We’ll help you build routines that eventually become second nature. For example, initially we might sit down each week to plan your energy budget and schedule (work days, rest times, etc.). After a couple of months, you may be doing that yourself and just checking in with us. SLES is about capacity building. One of the great joys for us is seeing someone who needed a lot of hand-holding in month one start to absolutely fly solo a few months later – coming up with their own solutions, advocating for themselves, and thriving at work. By scaffolding you in those early stages with structure and coaching, we aim to set you up so that eventually you don’t need us (or need much less). That’s success in our eyes – when you’re comfortable and rocking along independently!

We also assist with on-the-job problem solving. If an issue arises at work (say you feel bullied, or you made a mistake and are panicking, or your workload is becoming too much), you have a ready support system in Next Gen. We can talk you through it, or even step in to help mediate if appropriate. For instance, we can liaise with your employer to adjust things if needed. Employers often appreciate this because it helps them retain a good employee (you) by resolving issues early. Sometimes a tiny change – like slightly modified work hours or clarifying their instructions – can make a huge difference, and we’ll advocate for that. We educate employers on the benefits of being inclusive and patient, emphasizing that a small investment in support leads to a loyal, productive worker. Essentially, Next Gen acts as the bridge ensuring both you and your employer have what you need for a successful working relationship.

Another thing we do in SLES is focus on continued skill development outside of work. If you’re struggling with something on the job, we can practice it during your SLES sessions. For example, if you found handling the POS register confusing and it made you anxious, we can simulate that scenario in our training space to help you get more comfortable. If dealing with upset customers stresses you, we can role-play those interactions and teach you calming techniques to use in the moment. Our program covers “soft skills” like communication, stress management, problem-solving – all tailored to real situations you face. Each person’s plan is different: one person’s plan might include travel training (learning the route to work and backup plans) while another’s focuses on social skills or stamina building. The common thread is we want you to thrive, not just survive, in your job.

One of the biggest advantages of having Next Gen on your side is simply knowing someone has your back. That alone can reduce anxiety. When you’re having a tough day at work, you can remind yourself, “Okay, this is hard, but I’ll talk to my Next Gen mentor about it tomorrow and we’ll figure out a strategy.” It turns challenges into learning opportunities rather than dead-ends. Over time, you accumulate a toolbox of strategies (many of which we’ve discussed in this article) that you know how to use instinctively. Our mission is to equip you so well that eventually you hardly need our help – you’ll have built the confidence and independence to manage on your own, with all these skills in your repertoire. And if now and then you still need a bit of advice or a refresher, we’re always just a phone call away.

You’ve Got This – And We’re Here to Help

Work can be challenging, especially when you’re still finding your feet in that transition from school to employment. But with the right toolkit of strategies, you can manage your energy, sensory load and anxiety and truly enjoy the experience of having a job. Remember, it’s not just about getting a job – it’s about staying in work and growing in it, at a pace that’s sustainable for you. We’ve covered planning your energy budget, recognising warning signs early, taking micro-breaks, building routines, and using small supports to make your workdays easier. Start by trying a few of these tips in your daily routine and see what works best for you. Over time, you’ll fine-tune a personal system that keeps you steady even when work gets hectic.

Always keep in mind: needing accommodations or breaks isn’t a sign of failure – it’s a sign of being proactive about your health and success. Even coworkers without disabilities use these kinds of strategies (who hasn’t sneaked off for a tea break when stressed, or kept a to-do list to remember things?). You’re simply being smart and self-aware. By managing your well-being, you’re actually becoming a more reliable and effective employee.

If you take away one message, let it be this: you’re not alone in this journey. Whether it’s your first job or you’re a couple of months in and struggling, help is available. Next Gen Youth Employment specialises in helping school leavers with disability find and keep meaningful jobs, and we’re just a phone call or email away. Our team can work one-on-one with you to put all these strategies into practice, in a way that fits your unique needs. We can help you access NDIS funding for SLES if you haven’t already, and design a support program that builds your independence and confidence on the job.

So if you’re a young person (or a parent/carer of one) who feels that a bit of extra support could make all the difference in sustaining employment, please reach out to Next Gen Youth Employment for more information and assistance. We’d be thrilled to answer your questions and help you navigate any challenges you’re facing at work. At the end of the day, your success is our success – nothing makes us happier than seeing our clients shine in their new roles, achieving things they might not have thought possible.

Ready to take control of your workday and build a rewarding, long-term career? Contact Next Gen Youth Employment today. Whether you need advice on managing sensory overload at work, help creating independence routines through SLES, or just someone to guide you in those tricky first months of a job, we are here to help you every step of the way. With the right strategies and support, you can go from merely getting through shifts to thriving on the job. Let’s work together to make it happen!