Starting a new job is one of the most exciting yet stressful experiences in life! The pressure to perform well, fit in with new co-workers, and learn the ropes of a new place can cause intense feelings of anxiety. You may be worrying about making a good impression, adjusting to a new routine, or managing new tasks and responsibilities. Whatever you are fearing, this transition into a new role can be overwhelming.
Good news, anxiety about a new job is normal, and also temporary! With the right strategies, you can manage these feelings and set yourself up for success.
Acknowledge Your Anxiety
First step is simple; acknowledge how you’re feeling. It’s perfectly normal to feel nervous in a new environment. Pretending that you’re not may only make things worse. Instead, give yourself permission to feel anxious and work through worrisome thoughts.
Tips:
- Recognizing that anxiety is common can help you normalize your feelings.
- Talk through any thoughts and feelings about the new job with trusted people.
- Journal any anxieties to relieve stress.
Take Time to Prepare
Preparation is one of the best ways to combat anxiety. While you can’t control everything in your new job, you can take steps to feel more ready and confident. Research the company, its culture, and your role in advance so you have a clear understanding of what’s expected of you. If possible, review any onboarding materials or job-related information before your first day.
Tips:
- The night before the first day, give yourself time for prep. Feeling prepared gives you a sense of control which can ease nerves and boost confidence.
- Before starting, make a list of questions you might have about your role, the company, or your daily responsibilities.
- Asking these questions on the first day can provide clarity while also showing your curiosity and dedication to the role.
Set Realistic Expectations
Many people place a lot of pressure on themselves when starting a new job. But it’s important to remember that no one expects you to know everything right away. Give yourself time to adjust, learn, and grow into your new role. It’s okay to make mistakes and ask questions during your starting days. Understand that it takes time to get comfortable in a new job, and there will be a learning curve.
Tips:
- Break down your tasks into small, manageable steps.
- Celebrate small victories, even if it’s just learning a new system and being able to complete tasks without asking questions.
- Focus on what you’re achieving, rather than what you still need to learn.
Talk to a Mentor
Don’t be afraid to reach out for support. A mentor or a seasoned co-worker can help answer any questions you may have, offer advice, and provide guidance as you transition into your new role. Building a relationship with someone who understands the company culture and dynamics can help you feel more grounded.
Tips:
- Set up a one-on-one meeting with your supervisor or team leader early on.
- Ask questions, clarify expectations, and express your desire to learn and contribute.
- Establish open communication with your manager from the start to help with progress and growth.
Build Relationships
Building relationships with your colleagues can help ease anxiety about fitting in. When you connect with others, you’ll feel more supported and less isolated. Developing friendships at work can help you feel more comfortable and create a sense of belonging.
Tips:
- Make an effort to connect with others right at the start.
- Start by introducing yourself, engaging in casual conversations, or participating in team activities.
- Be proactive in joining team lunches, coffee breaks, or group activities.
Seek Professional Help
While anxiety around a new job is normal, sometimes it just feels too overwhelming. We are here to help. Reach out today for a free 15 minute phone consultation.
Tips:
- Many workplaces offer programs that provide access to counseling services.
- Reach out to a licensed therapist in your community, or look for online therapy options.
- Be prepared and schedule your first session before starting your new role.