5 Tips to Help Reduce New Job Anxiety

Starting a new job can be both exciting and stressful. The first day at a new workplace comes with new expectations, unknown colleagues, and fresh responsibilities, all of which can trigger anxiety. Feeling nervous before a new job is entirely normal, but it doesn’t have to take over. Here are five practical tips to help ease your anxiety.

1. Prepare for Your First Day

Preparation is one of the best antidotes to anxiety. The unknown will seem less daunting when you’ve done all you can to be ready for your new role. Try to review any materials your new employer has sent, such as an employee handbook, your job description, or the team structure. Familiarize yourself with the company’s website, its products or services, and even recent news if it’s relevant.

Consider preparing a few key things before day one:

• Have a good introduction of yourself that highlights your experience and excitement.
• Wear an outfit that makes you feel professional.
• Bring a journal to jot down notes and items to remember.
• Know and test the best driving route to your new job.

2. Set Realistic Expectations for Yourself

It’s normal to feel pressure to prove yourself in a new job, but this can end up causing you more anxiety. Remember that it’s okay not to know everything immediately. Managers and colleagues expect you will need time to get up to speed, so try to let go of the idea that you need to be perfect from day one. Perhaps your realistic goal for the first week could be to get to know the team and learn the basics of your role, rather than to finish a huge task. This will give you permission to learn and adjust at a reasonable pace. Remember, you were hired because they saw your potential. Give yourself time.

3. Focus on Building Connections

Building relationships with your colleagues will help you feel less like an outsider. Take opportunities to connect with people in small ways, even if it’s just greeting someone or making small talk over coffee. You don’t need to rush to make deep connections—small gestures can be the building blocks of your relationships. If possible, consider inviting a colleague to lunch or coffee to get to know them a bit better. Later, these kinds of connections can give you allies in the workplace who may become a valuable support system.

4. Keep a Work-Life Balance

One of the best ways to manage new job anxiety is to maintain a balanced life outside of work. It’s easy to become consumed with new responsibilities, but nurturing your personal life can provide a helpful counterbalance to work stress. Make time for activities that relax and rejuvenate you, such as exercising, spending time with loved ones, or pursuing hobbies. Engaging in activities outside of work helps keep your stress in perspective and reinforces that your job is only one part of your life.

5. Practice Mindfulness

Mindfulness techniques, like deep breathing, meditation, or simply focusing on the present moment, are proven to help anxiety. When you feel anxious thoughts creeping in, try to take a few deep breaths and focus on your breathing for a moment. By redirecting your attention to the present and how your body feels, you can disrupt the cycle of anxious thoughts. Feeling nervous is normal, so try not to criticize yourself for that. This anxiety will subside as you become more comfortable in the role.

Are You Experiencing Continued Work Anxiety?

Jitters before a new job are normal. But if your anxiety stops you from functioning normally, it’s time to get help. Therapy can give you the tools to cope with your anxiety in a healthy way and explore where these feelings come from. They may be rooted in past experiences and traumas.

To learn more about how therapy can reduce your work anxiety, reach out to us today and schedule a consultation.