How to Manage Anxiety at a New Job: 5 Tips to Help

Tuesday, April 4 2023

Starting a new job can be an exciting and challenging experience. However, it can also trigger feelings of anxiety and stress, especially if you are someone who struggles with anxiety in general. In this article, we will explore some strategies to manage anxiety at a new job and help you overcome the challenges and stress of starting a new job.

Is it normal to have anxiety after starting a new job? 

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, and SonderMind can help. In addition to working with a therapist, here are five 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. Remember to 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.

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