Managing Stress in the Workplace as a First-Gen Latina

We often discuss what it’s like to be a first-gen college student, but we don’t talk enough about what it’s like to be a first-gen professional. The transition from school to work comes with its own set of challenges, and for many first-gen professionals, it feels like starting from scratch. If you’re a first-gen college grad, you probably remember the excitement and uncertainty of stepping into college, knowing there was so much to learn. After graduation, you might feel equipped with all the skills you need, but the workplace brings back those same feelings of self-doubt and impostorism. Suddenly, you’re navigating a new hidden curriculum, and the pressure to prove yourself can feel overwhelming. You’re faced with responsibilities you didn’t anticipate, and the stress can be immobilizing. First-Gen Latinas, especially, carry the compounded weight of family expectations long after graduation. That guilt doesn’t go away, and when it collides with the anxiety of transitioning into a professional role, it creates a constant cycle of doubt. You find yourself wondering, “Am I good enough? Am I meeting expectations?”

I used to think that once I had a steady job, I’d finally have the time and energy for family gatherings and obligations. But I quickly realized that wasn’t the case. I would push myself to make it to every event, but even when I was there, I wasn’t fully present. I was exhausted, both mentally and physically. I had spent so long wanting to do more for my family that when I finally could, I found myself overwhelmed by the pressure. What I didn’t recognize at the time was that I was spreading myself too thin, trying to balance everything while dealing with the stress and anxiety from work.

While my personal experience focused on balancing family expectations and workplace stress, other first-gen Latinas may face different challenges. Systemic bias and microaggressions can create environments where Latinas feel isolated, especially in predominantly white workplaces. Many also face the added pressure of navigating professional spaces without mentors who share similar backgrounds or experiences. These barriers can exacerbate feelings of stress and anxiety, making it harder to advocate for oneself or envision a long-term career path.

A consejo for those facing these challenges: building a strong support network can make all the difference. Surrounding yourself with peers and mentors who understand your experience is vital, whether it’s joining affinity groups, employee resource groups, or connecting with other first-gen professionals in online communities. Self-advocacy also becomes a crucial skill. Learning to voice your needs and set boundaries early on can help prevent burnout. When feeling isolated or overlooked, regular check-ins with your supervisor or seeking mentorship can help create a more supportive environment. Addressing microaggressions, though exhausting, is another important part of navigating systemic bias. It’s essential to document these instances, seek support from HR if needed, and not shy away from difficult conversations when they arise. You deserve a workplace where you feel valued and respected.

Workplace stress doesn’t always present itself clearly and can show up in unexpected ways. It might be through frequent absences as you struggle to find balance, or perhaps you notice an exaggerated emotional response to minor feedback, feeling criticized more than you normally would. Over time, you might also find yourself focusing solely on the negatives, letting challenges overshadow the progress you’ve made, which can lead to disengagement and decreased productivity.

Personally, I experienced heightened sensitivity to feedback and burnout from an inability to set boundaries, which led me to reevaluate my approach to stress management. Early in my career, I felt lost in an endless cycle of tasks and workplace dynamics I couldn’t control. I didn’t know how to ask for help, and as a result, I burned out. Taking time off forced me to confront the reality of my situation: I wasn’t advocating for myself. I had to learn to set boundaries, not just to manage stress, but to survive. Eventually, I realized I needed a change, so I transitioned to entrepreneurship. This path wasn’t without challenges, but it gave me something invaluable: control over my time and psychological safety. I could finally create an environment where I felt comfortable, one where I could express myself without fear of judgment.

Looking back, I see that my values played a significant role in my struggles. As a first-gen Latina, I was taught to work hard, stay humble, and avoid conflict. I believed that “if I just keep my head down and work a little harder, someone will notice.” But that mindset kept me from advocating for myself. I feared speaking up, worried that I’d come off as disrespectful or ungrateful. It took time to realize that those values, while important, weren’t serving me in the workplace.

Looking back, I see that my values played a significant role in my struggles. As a first-gen Latina, I was taught to work hard, stay humble, and avoid conflict. I believed that “if I just keep my head down and work a little harder, someone will notice.” But that mindset kept me from advocating for myself. I feared speaking up, worried that I’d come off as disrespectful or ungrateful. It took time to realize that those values, while important, weren’t serving me in the workplace.

Of course, simple changes like moving more, practicing mindfulness, or setting boundaries help. But what truly makes a difference is learning to advocate for yourself, seeking out support systems, and reflecting on your needs so you can articulate them. For first-gen Latinas, this journey may be difficult, but remember: you’ve already navigated spaces that weren’t built for you. You are resilient, capable, and you deserve to thrive, not just survive. You’re a cycle breaker, and it’s time to start asking for what you need. Sí se puede.