Sometimes, starting a new job is a dream come true. But that doesn’t mean the experience will come without stress. Whether it’s a career move or a stop-gap source of income, a new job can ramp up anxiety in your life. You find yourself ruminating about fitting in, doing well, the commute, and all the other factors that can influence your workplace experiences. The more you think about it, the stronger the anxiety feels.
Unfortunately, any change in your life will involve some level of stress. Fortunately, there are proven steps you can take to ease the anxiety productively.
Possible Symptoms of New Job Anxiety
Every person reacts to anxiety differently. However, many common threads exist and can be identified. These can be effectively broken into two categories: emotional and physical. For example:
Emotional Signs
- Worry that feels beyond your control
- Trouble keeping focus
- Feeling self-conscious on the job
- Imposter syndrome
Physical Signs
- Serious fatigue (especially at the end of the workday)
- Disturbances in sleeping and eating patterns
- Elevated heart rate
- Physical symptoms (headaches, muscle pain, etc.) that have no explanation
But again, you can find peace by taking active, positive steps.
6 Tips for Coping With the Anxiety of Starting a New Job
1. Identify Your Triggers
The power of anxiety is lessened when we see it coming. This requires us to recognize and name our triggers. Such a practice empowers you to preempt an anxiety spiral and, most importantly, activate your coping mechanisms (see below).
2. Be Prepared
Practical steps can go a long way, such as:
- Try out your commute before you start the job — while you’re there, check out the neighborhood for places to eat.
- Do your research to know more about what to expect at your new workplace.
- On Day One itself, get up and arrive early to help give you room to acclimate.
- Take steps that specifically address the triggers you’ve identified.
3. Maintain Perspective
If they hired you, they saw something in you they wanted. Let that settle in. Contrary to anxiety’s lies (see below), you have what they need. Re-read your resume and take heart in the positives that anxiety is trying to hide from you.
4. Remember That Anxiety Tells Lies
Anxiety’s superpower is deception. Even if it’s trying to protect you, it’s still telling lies. Be a fact-checker. Shut it down and rely on what you know is true about yourself.
5. Create Coping Mechanisms
You’ve named what sets you off. Now it’s time to take back control. With the help of a skilled therapist, you can cultivate coping skills that will be available to you when things feel challenging. Also, lean on your inherent gifts and talents. You can be a valuable team player without indulging in negative on-the-job behaviors. Rather than comparing yourself to others or competing with others, run your own race and watch how your workday gets better.
6. Practice Self-Care
New job anxiety can be exhausting. Fortify your resilience by committing to a daily self-care routine. Here are some elements to consider:
- Keeping regular sleep patterns
- Engaging in daily exercise and physical activity
- Practicing stress management techniques
- Making eating and drinking choices that will enhance your well-being
Anxiety is a very common mental health condition. You are not uniquely flawed. You’re a human being who is facing one of life’s inevitable challenges. You’re also being given a great opportunity by getting this new job. These realities may seem to be in opposition, but you can reconcile their presence. You can thrive in this opportunity and you can manage a normal amount of anxiety. If the path doesn’t seem clear right away, I’m here to help you find the road that works best for you.
