Starting a new job can be simultaneously exhilarating and daunting. However, for individuals who grapple with anxiety, it can also evoke feelings of heightened stress and unease. This article explores some essential strategies aimed at effectively managing new job anxiety, benefiting both leaders and employees alike. By implementing these strategies, individuals can conquer the hurdles and pressure associated with embarking on a new professional journey, paving the way for a more harmonious and successful transition.

Is it normal to have new job anxiety?

It’s important to acknowledge that feeling anxious or nervous when starting a new job is normal, and it’s common for changes in life to cause some stress and anxiety. You are stepping into a new environment with unfamiliar people and expectations, and that can be intimidating.

Try not to be too hard on yourself for feeling anxious. Remember that most people experience some level of anxiety when starting a new job, and it’s a natural response to a new situation. Let’s work on reframing your anxiety into excitement, and setting yourself up for success in your new role!

How long does new job anxiety last?

New job anxiety can last for a few days, weeks, or even months, depending on the individual. However, most people find that their anxiety levels decrease over time as they become more familiar with their new environment and job responsibilities.

If you’re feeling that your symptoms are becoming overwhelming, you may want to consider exploring options through therapy, in which mental health companies can help. In addition to working with a therapist, here are 5 tips to help you manage stress and anxiety at a new job.

‍1. Be prepared on your first day to help alleviate stress at a new job

One of the best ways to manage anxiety about a new job is to be well prepared. Take the time to research the company, understand your job responsibilities, and learn as much as you can about your new role. If you’re going into an office, make sure you know which route you’re taking, lay out your clothes the night before, and do your best to get a good night’s rest. This will help you feel more confident and in control, and you will be better equipped to handle any challenges that come your way.

‍2. Create a routine to help manage new job stress

Establishing a routine can help you feel more in control and reduce your anxiety levels. Plan your schedule and make sure you give yourself enough time to get ready for work. Start your day with a healthy breakfast, and allow some time for exercise or meditation to help you relax and prepare for the day ahead. If you work from home, set boundaries with family members or roommates to minimize distractions during work hours.

‍3. Connect with colleagues

Building connections with your colleagues can be a great way to reduce anxiety and make the transition to a new job smoother. Try to be friendly and approachable, and make an effort to get to know your colleagues — make it a point to have lunch with a peer during your first week. Having people you can talk to and share your experiences with can help you feel more comfortable and supported.

‍4. Practicing self care to help ease work anxiety

Taking care of yourself is essential for managing anxiety, especially when starting a new job. Make sure you get enough sleep, exercise regularly, eat a healthy diet, and take time for activities that you enjoy. If you feel overwhelmed or stressed, take a break and practice some relaxation techniques, such as deep breathing, meditation, or yoga. Positive affirmations can also be a great way to ground yourself when you’re feeling stressed.

‍5. Seek support to help manage anxiety and stress

If your anxiety levels are high or you are struggling to manage your stress levels, consider seeking professional help. A therapist can help you develop coping strategies and techniques to manage your anxiety and stress levels. Don’t be afraid to reach out for support if you need it — SonderMind can connect you with a therapist in as little as 48 hours.

‍Final thoughts

Starting a new job can be stressful and overwhelming, but with the right mindset and strategies, you can manage your anxiety and make a smooth transition. Be kind to yourself, prepare as much as you can, create a routine, connect with your colleagues, practice self-care, and seek support if needed. By taking these steps, you can overcome new job anxiety and enjoy a successful and fulfilling career.

Finally, it’s important to remember that managing anxiety at a new job is a continuous process. As you settle into your role and become more comfortable, challenges may still arise, but you will have developed the resilience and skills to navigate them. Embrace a growth mindset and view each hurdle as an opportunity for personal and professional development.

Dr Doug Newton
Dr. Doug Newton
CMO at SonderMind

Dr. Doug, a psychiatrist and Chief Medical Officer at SonderMind, is dedicated to improving mental health outcomes. His expertise addresses complex behavioural health issues, making care more accessible. With a focus on treating the whole person, Dr. Doug helps individuals of all ages succeed in coping with life's challenges, particularly in the wake of the global pandemic.