How to calm ‘starting a new job’ anxiety
It’s perfectly normal to feel a little anxious about starting a new job. You’re in a new environment, you may have performance worries, and then there’s social dynamics of joining a new team. On top of that, you need to learn the specific duties of your new role.
While it’s normal to feel some apprehension at the start of a new job, there are steps you can take to manage these anxieties and feel confident on the first day. In this article, we explore what new job anxiety is and ways you can manage it.
What is anxiety over a new job?
Anxiety about starting a new job is a common experience for lots of people. Characterised by feelings of worry and apprehension, anxiety over a new job can also manifest in physical symptoms like stomach issues and increased heartrate or blood pressure. It can also lead to sleep issues and feelings of irritability and restlessness.
You may experience anxiety starting a new job due to different factors, such as:
Uncertainty about the new role. Whether it’s to do with your responsibilities or the work environment, fear of the unknown is a common cause of anxiety.
Pressure to perform. You may be concerned about succeeding in the role and meeting expectations.
New social environment. It’s common to worry about fitting in and making a good impression on your new colleagues.
Change in routine: whether it’s a new schedule or a different commute, a change in routine can lead to stress as you adjust.
Do I have anxiety over starting a new job?
If you’re feeling a little nervous about starting a new job, it can be helpful to reflect on why you might be feeling anxious. Is it fear of failure, feeling out of place, or just the social awkwardness that comes with getting to know a new team? Identifying the source of your anxiety is often the first step to overcoming your worries and feeling confident in your new role.
Self-reflection is a great way to identify the root cause of your anxiety. Here are some questions you can ask yourself to help identify your specific anxieties:
Am I experiencing physical symptoms like butterflies in my stomach or trouble sleeping?
Am I worried about making mistakes or not measuring up to expectations?
Do I feel apprehensive about meeting new people and fitting into the company culture?
Are there specific skills or knowledge areas where I feel underprepared?
Am I placing any unrealistic expectations on myself?
What information about the job or company do I feel I still need?
Am I currently facing other significant life changes or stresses?
Am I focusing more on potential negatives rather than potential positives?
How to manage anxiety about a new job
While it’s normal to feel nervous about a new job, there are steps you can take to ease your worries and feel more calm and positive. Here are a few strategies to try.
Research and prepare
One of the best ways to overcome anxiety at a new job is by doing some research on your new role and company. Read up on the company, the role and what to expect on the first day. It can also be helpful to make note of the dress code, workplace culture and any potential questions you might like to ask during your onboarding. Having a plan can help you feel more prepared and take the stress out of your first day on the job.
Use positive self-talk
When you’re feeling nervous starting a new job it can be easy to get caught up in negative thoughts. Positive self-talk can be a great way to boost your confidence and combat imposter syndrome.
Here are some positive affirmations that you can use to get started:
I have the skills and experience needed for this job.
Every new job is a learning opportunity, and I'm here to grow.
Everyone starts somewhere; it's okay to ask for help when needed.
The hiring manager chose me over all the other applicants.
Focus on what you can control
New job nerves can often be brought on by the feeling of being out of control. However, sometimes stepping outside of your comfort zone can be just what you need to grow and progress. With this in mind, it can help to focus on factors that you can control, like your skills, preparation and willingness to learn.
Adopt mindfulness and relaxation techniques
When you’re starting a new job, anxiety can quickly creep in and make you feel like you’re spiralling. This is where relaxation and mindfulness techniques like deep breathing exercises, meditation and visualisation can come in handy to help you manage your anxiety in the moment. You don’t need to spend a long time doing these exercises, even a few minutes of focusing on your breath or following a guided meditation can help.
Learn to build rapport with your colleagues
One of the main reasons for starting a new job anxiety is meeting your new workmates. Small talk can go a long way to helping you get to know your colleagues and build relationships. It helps you to identify common interests, which can lead to deeper, more meaningful conversations. You might like to ask your new colleagues what they like to do outside of work or on their weekends to help get you started.
Embrace the learning curve
Asking questions to help you get settled quicker is an important part of any new job. While this can be a point of stress for some, seeking clarification is usually encouraged in new workplaces. When you step into a new role, it’s essential that you demonstrate a willingness to learn and grow. The best way to do this is by asking questions and seeking clarification.
On your your first day
Your first day has finally arrived and you’re really feeling the nerves. Minimise stress by taking the following steps:
Make a plan to arrive early so you can get settled in.
Pick an outfit you feel comfortable and confident in the night before.
Introduce yourself and get to know your new colleagues.
Don’t be afraid to take notes, ask questions and actively participate in onboarding activities.
Although it’s normal to feel nervous about a new job, there are plenty of ways you can manage your anxiety and get off to a strong start. Overcoming your worries can help build resilience and spur growth. If your nerves are getting the better of you, there are plenty of online resources you can tap into to help you feel comfortable in your new role. Don’t be afraid to reach out to your new company’s HR, make use of an Employee Assistance Program, or join an online forum for ongoing support.
FAQs
Is it normal to feel anxious about starting a new job?
Yes, most people feel nervous about starting a new job. Whether it’s due to a new work environment or stress about new responsibilities, there are a range of different reasons why you might feel anxious. With that said, there are several things that can help you to overcome these new job nerves, including being prepared, using positive self-talk and embracing this new experience.
What are some of the biggest challenges new hires face?
As a new hire, you’re likely to come up against a number of challenges when starting your new position. Some of the most common challenges include:
Adjusting to your new work environment
Learning your new tasks and responsibilities
Building relationships with your new colleagues
Coping with performance anxiety
Integrating into your new team
How can I prepare for my first day to feel more confident?
Preparing for your first day can help you feel more relaxed, comfortable and confident. Here are a few ways you can prepare for your first day:
Research the company and familiarise yourself with your new role
Plan your commute to work and aim to be there a little earlier
Choose your outfit the night before
Prepare any questions you have for your first day
Get a good night’s rest
What are some relaxation techniques to manage anxiety before my start date?
Relaxation techniques, like deep breathing, meditation, mindfulness and visualisation, can all help to ease your nerves before your first day at a new job. You can use these relaxation techniques in combination with other approaches to help you feel calm and confident for your first day.
I’m introverted. How can I navigate introductions and small talk with new colleagues?
As an introvert, preparing a few icebreakers or introductions ahead of time can help you feel more comfortable and confident when approaching your new colleagues. Be sure to use positive body language by making eye contact and smiling. It can often help to ask open-ended questions to get your colleagues talking.
Is it okay to ask a lot of questions during onboarding?
There’s nothing wrong with asking questions during your onboarding and throughout the first few months of your new role. When you start a new job, you often experience a learning curve, so asking plenty of questions can help get you up to speed quicker.
What should I do if I don’t understand something in my new role?
If you don’t understand something in your new role, don’t be afraid to ask for help. It can be worth checking company resources beforehand, just in case your question has already been answered in training materials or during your onboarding. If you’re still stuck, approach one of your colleagues who is best positioned to help and be specific about what it is you’re having trouble with.
How can I make a positive first impression on my manager?
One of the best ways to make a positive first impression on your manager is to be prepared for your first day of work. Arrive early and dress appropriately for your role. Make an effort to familiarise yourself with the company and your new position. You can even prepare a list of questions to ask on your first day. This demonstrates to your manager that you’re interested and committed to your new role.
What if I make a mistake in the first few weeks?
It’s completely normal to make mistakes when you’re first starting a new job. If you’re able to fix the mistake yourself, then be sure to do so. Otherwise, don’t be afraid to ask your colleagues for help.
What resources are available to help me adjust to a new job?
Most companies have a range of resources available to their employees, including training modules, manuals, policies and procedures that you can use to help you adjust to a new role. If in doubt, you can always reach out to your supervisor or HR department for guidance.
How long does new job anxiety last?
Everyone handles anxiety differently, so you might find your new job nerves last anywhere from a few hours to a couple of days or even several weeks. It can take time to find your feet when you start a new role, so it’s important to do what you can to prepare while being gentle and kind to yourself.
