1. Introduction
When Does the Transition Start?
The transition begins when you start preparing for your new role—going to job interviews, accepting an offer, or even your first day on the job. It’s a time of new routines, expectations, and relationships.
Why Is It Important to Learn About Transitioning?
Entering the workplace often means adapting to new norms, managing changes or stress, and building connections. In Hong Kong, where work culture can be high-pressure, understanding how to navigate this shift is key to protecting your mental health, improving job satisfaction, and developing your future directions. Young adults (aged 18–25) may be particularly vulnerable to workplace stress and self-doubt due to ongoing brain development, which affects emotional regulation and resilience (Arain et al., 2013).
Common Mental Health Challenges
Recent studies show that mental health challenges are common among young people in Hong Kong. 16.6% of those aged 15-24 have experienced a mental disorder and nearly 20% of them had suicidal thoughts in the past year (Chen et al., 2023). Among university students, 68.5% showed various levels of depressive symptoms, and 49.4% were identified to be at-risk for developing mental health problems (Pan et al., 2025). Among working adults, younger employees (often Gen Z, aged 18–27) report significantly higher levels of anxiety (30.5%) and depression (22.3%) compared to those of other age groups (Hong Kong Shue Yan University, 2025).
Common Themes
Navigating these challenges involves addressing key areas that impact your mental wellbeing as you transition into the workplace:
- Adapting to a New Environment: Adjusting to workplace culture and expectations.
- Building Workplace Connections: Forming relationships with staff across all ranks.
- Finding External Support: Accessing help from family, friends, or community resources.
We’ll explore each of these in detail in the next sections to help you thrive in your new role.
2. Adapting to a New Environment
Learning About the Work Culture Under Hong Kong Social Norms
Hong Kong’s work culture is efficiency-focused and often hierarchical. Understanding these norms can ease your transition:
- Working Style: Expect possible hierarchies within the company and respect for seniority. Communication may be formal, especially with managers or senior management. You may want to observe how colleagues interact to pick up cues.
- Workload: Long working hours are common, with over 50% of employees working more than 45 hours per week and some longer than 70 hours, according to a 2023 survey by the Hong Kong Federation of Trade Unions (Sun, 2023). You can plan and prioritise your tasks to manage possible heavy workloads. Set boundaries, like scheduling personal time after work hours, to protect your wellbeing.
Personal Values and Organisational Work Culture
- Explore Workplaces That Match Your Values: Take a moment to reflect on what matters most to you—perhaps autonomy, integrity, financial reward, or work-life balance? Identifying your core values can guide you to companies whose missions align with your beliefs. Use platforms like LinkedIn, Glassdoor or company websites to explore their culture and values.
- Flexibility vs. Conformity:It’s okay if your values don’t fully match the workplace culture. Find a balance—adapt where needed but hold onto your core beliefs. For example, if you value teamwork but you prefer independence, negotiate tasks that suit your style tactfully, starting with small, reasonable requests after building trust.
Managing Expectations
- External Expectations: Society, family, and employers often expect high performance from employees, creating significant pressure for them. In Hong Kong, poor mental health among university students may be driven by cultural emphasis and family expectations on academic achievement and career success (Lo et al., 2020). These pressures can persist into the workplace, increasing stress for young adults transitioning to professional roles. Learning to be assertive, focus on personal values, seek feedback, communicate boundaries, and prioritise self-care can help.
- Internal Expectations: The drive to meet external pressures can lead to intense self-imposed expectations, perhaps pushing you to feel the need to excel in your new role. Striving for high achievement can make you feel stressful. You may set realistic goals, such as prioritising key tasks or meeting deadlines, to manage perfectionism and reduce stress.
- Encountering Self-Doubt: Feeling unsure about yourself is normal and common when navigating new workplace demands, especially in Hong Kong’s competitive job market. Keeping a journal to track small achievements, like completing a project or receiving feedback, can boost confidence. Consider discussing your progress with a trusted colleague to gain perspective.
How It Impacts Our Mental Health
New routines and high workloads in Hong Kong’s fast-paced work environment can significantly affect your mental health, particularly in the early stages of your career:
- Stress: Adjusting to changes in this transitional period when you are starting your career can trigger stress. Globally, 40% of employees report experiencing high daily stress, with East Asia, including Hong Kong, reaching 48% among the highest rates (Gallup, 2025). Younger workers under 35 are particularly affected, with 53% experiencing stress in East Asia (Gallup, 2025). Prolonged stress can lead to exhaustion and disengagement, negatively impacting our mental health.
- Imposter Syndrome: You may start to constantly question your abilities or feel uncertain about your skills despite evidence of competence, particularly in hierarchical workplaces where feedback may be direct, formal and less frequent. This may contribute to mental health challenges, with 30.5% of young workers reporting anxiety and 22.3% experiencing depression (Hong Kong Shue Yan University, 2025). Persistent self-doubt may heighten these feelings, particularly in Hong Kong’s competitive job market.
How It Impacts Other Aspects of Our Lives
The demands of a new job can ripple into other areas of your life, especially in Hong Kong’s high-pressure work culture:
- Family: Adjusting to work hours may reduce time with your family, possibly straining relationships. For example, missing family dinners due to overtime can create tension, particularly in Hong Kong’s family-oriented culture.
- Relationships: Adapting to working life may mean less time for your friends or partners too, especially if you are working remotely which can further lead to feelings of isolation. Globally, 22% of employees experience daily loneliness, and younger workers under 35 have a higher rate at 25% (Gallup, 2025). This disconnection could heighten stress, further impacting our mental health.
- Personal Time: Navigating a new work environment, with its demanding schedules and expectations, may significantly reduce time for hobbies, rest, or personal interests. For example, long working hours might mean missing evening runs or time to unwind with a favourite book.
It’s Okay to Take Time
Starting a new job can feel like stepping into a whirlwind, and it’s completely okay to need time to settle into Hong Kong’s fast-paced, efficiency-driven workplace, where everyone seems to move at lightning speed. You’re not alone if learning new tasks, like getting to grips with detailed projects or keeping up with tight deadlines, feels like a lot at first. Navigating workplace norms, such as addressing senior colleagues or adapting to structured routines, might seem daunting in a culture that values precision and quick results. But rest assured, taking time to find your rhythm is a natural part of this journey, and you’ll grow more comfortable with each step.
Check out our guide on Work and Mental Health for more information.
3. Building Workplace Connections
Forming New Relationships
Building connections with colleagues can make your workplace feel more welcoming, especially in Hong Kong’s formal and fast-paced environment. These relationships help you feel supported as you settle into your new role:
Quick Tips:
- Join colleagues for lunch or coffee chats to bond over shared interests.
- Turn on your camera during virtual meetings to seem approachable.
- Participate in team-building activities to build trust.
Experiencing Some Anxiety Around Social Situations Is Normal:
Feeling nervous or shy in the workplace is common, especially in Hong Kong’s formal work settings. Practice small talk or start with one colleague to ease in. If the anxiety or fear feels uncontrollable and interferes with your daily life, find external support (see next section) to manage these anxious feelings.
Navigating Interpersonal Conflicts
Workplace conflicts can arise as you adjust to working with new colleagues, particularly in Hong Kong’s structured and professional settings. Navigating these moments wisely can help you maintain a positive work environment:
Quick Tips:
Address issues calmly: Have open and honest discussions with your colleagues, and focus on finding possible solutions together.
Avoid gossip: It can escalate conflicts and harm relationships.
Learn about professional boundaries: Everyone has their own take on what feels comfortable in workplace relationships. Take time to observe how colleagues interact, like respecting seniority or keeping conversations work-focused, to understand their boundaries and maintain a respectful, positive environment that supports your mental wellbeing.
4. Finding External Support
Lean on your support network to navigate challenges:
- Family and Friends: Share your experiences with loved ones. A quick call or text may lift your mood!
- Community Resources: Help is available—explore community resources below and find one that works best for you.
Mind HK “Wellbeing Check-in” Service
Free one-time, 45-minute one-on-one session for anyone looking to better understand their current wellbeing status and emotional needs with our trained Wellbeing Practitioners.
Mind HK Improving Access to Community Therapies (iACT) Service
Free 6-8 sessions of one-on-one psychological support for individuals experiencing mild to moderate depression and anxiety with our trained wellbeing practitioners
Open Up
Free 24-hour text-based counselling via website (https://www.openup.hk), WhatsApp/SMS (91 012 012) or social media (@hkopenup)
Samaritan Befrienders Hong Kong “ChatPoint”
Free text-based counselling via website (https://chatpoint.org.hk)
Hong Kong Federation of Youth Groups “uTouch”
Free text-based counselling via website (https://utouch.hk/) and WhatsApp (6277 8899)
Integrated Community Centres for Mental Wellbeing (ICCMWs)
Visit your nearest centre from this list for one-stop, district-based, multi-disciplinary professional help including social workers and clinical psychologists.
Want to Explore Others? Learn more about other community resources on Mind HK Community Directory and connect yourself with one that works best for you.