TIG #38: Wellness and Mental Health in High-Pressure Internship Environments
This week, we’re focusing on a topic that’s more important than ever: wellness and mental health during internships.
Welcome back to The Internship Guy!
This week, we’re focusing on a topic that’s more important than ever: wellness and mental health during internships. As internships become more competitive and demanding, it’s crucial to prioritize your well-being alongside your career goals. Whether you’re working remotely, in a fast-paced office, or juggling multiple commitments, taking care of your mental health is essential for long-term success and happiness.
In this issue, you’ll learn:
Why mental health matters in today’s internship landscape
Common challenges interns face—and how to spot them
Practical strategies for managing stress and building resilience
Resources and support systems you can rely on
How to foster a healthy work-life balance from day one
Let’s help you thrive—not just survive—during your internship journey.
But first, I’m incredibly excited to announce our new flagship programme - the TIG Fellowship!
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Why Mental Health Matters in High-Pressure Internships
Internships in 2025 are more competitive and intense than ever. With hundreds of applicants vying for each spot, many interns feel the pressure to perform at their best—sometimes at the expense of their well-being. Add in remote work challenges, imposter syndrome, and the desire to secure a full-time offer, and it’s no wonder stress levels can run high.
Why should you prioritize mental health?
Sustained performance: You do your best work when you’re rested, focused, and emotionally balanced.
Long-term growth: Building healthy habits now sets you up for a successful career—not just a successful internship.
Better relationships: Good mental health helps you communicate, collaborate, and build positive connections at work.
Resilience: Learning to manage stress and setbacks prepares you for future challenges.
Common Challenges Interns Face
Imposter syndrome:
Feeling like you don’t belong or aren’t “good enough” is common, especially in prestigious or unfamiliar environments.
Workload and time management:
Balancing tasks, meetings, and deadlines—sometimes across time zones—can be overwhelming.
Remote work isolation:
Working from home can lead to feelings of loneliness or disconnection from your team.
Pressure to impress:
The desire to secure a return offer or a strong reference can push interns to overwork or neglect self-care.
Unclear expectations:
Not knowing what’s expected or how you’re performing can create anxiety.
Strategies for Managing Stress and Building Resilience
Set boundaries:
Establish clear work hours and communicate them to your team. Don’t be afraid to say no to extra work if you’re at capacity.
Prioritize self-care:
Schedule breaks, exercise, eat well, and get enough sleep. Even short walks or mindfulness exercises can make a big difference.
Stay organized:
Use digital tools to manage tasks and deadlines. Breaking big projects into smaller steps can reduce overwhelm.
Seek feedback:
Regular check-ins with your supervisor help clarify expectations and give you a chance to ask for support.
Connect with others:
Reach out to fellow interns, join virtual coffee chats, or participate in team activities. Social connections are vital for well-being.
Practice mindfulness and stress reduction:
Apps like Headspace, Calm, and Insight Timer offer guided meditations and relaxation exercises.
Ask for help:
If you’re struggling, reach out to your manager, HR, or a trusted mentor. Most companies have resources or employee assistance programs (EAPs) for mental health support.
Resources and Support Systems
Headspace: Meditation and mindfulness for stress, focus, and sleep.
Calm: Guided meditations and sleep stories for relaxation.
BetterHelp: Online counseling and therapy.
7 Cups: Free, anonymous chat with trained listeners and therapists.
Mental Health America: Resources, screening tools, and support for mental health.
National Alliance on Mental Illness (NAMI): Education, support groups, and helplines.
University counseling centers: Most schools offer free or low-cost counseling, workshops, and crisis support.
Tips for Fostering a Healthy Work-Life Balance
Communicate your needs:
Let your supervisor know if you need flexibility for classes, family, or health reasons.
Make time for hobbies:
Pursue activities outside of work that bring you joy and relaxation.
Limit screen time:
Take breaks from your computer and phone to rest your eyes and mind.
Celebrate small wins:
Acknowledge your progress and achievements, no matter how minor they seem.
Reflect and reset:
Take time each week to reflect on what’s working and what needs adjustment.
Final Thoughts
Your mental health is just as important as your resume, skills, or references. By prioritizing wellness, setting boundaries, and seeking support when needed, you’ll not only perform better—you’ll enjoy the journey more. Remember: asking for help is a sign of strength, not weakness.
Questions or want more tips? Reply to this email or join our next live Q&A!
Take care of yourself,
The Internship Guy
P.S. If you found this newsletter helpful, share it with a friend who could use a reminder to put their well-being first!