Feeling Nervous About Your New Job?
Starting a new job can be a mix of excitement and nerves, no matter if it's your first gig or you're a seasoned pro at changing jobs. It's all about dealing with unknowns—new tasks, new faces, and maybe even new expectations.
Feeling a bit anxious? Totally normal. But you don't have to let those jitters get the best of you. Here's a beefed-up guide with 10 Tips for Dealing With New Job Anxiety.
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1- Find the Source of Your Anxiety
In order to minimize anxiety about your new job, it can be helpful to start by trying to understand exactly what's causing it. Are you worried about job performance? Concerned about fitting in with new co-workers?
Strategies that can help you gain more insight into why you are stressed include journaling or talking it over with a friend. Talking to a therapist can also be a way to gain greater clarity and understanding.
2- Get Ready the Night Before
Plan Ahead: Choose your outfit, check your gas tank, and know your route. Less rush = less stress.
Early Bird Gets the Worm: Try to arrive a bit early to settle in without pressure.
3- Practice Your Morning Commute
Rehearse Your Route: Not just once, but maybe a couple of times. Doing so helps you feel more relaxed and confident about where you're going. You'll know how long it takes, where to park, or which train car is less crowded.
Plan for Delays: Always have a plan B. If you're driving, know alternative routes in case of traffic. Relying on public transport? Be aware of the next bus or train, just in case.
Morning Podcast or Playlist: Turn your commute into "me time" by listening to your favorite tunes or a podcast. It's a great way to either gear up for the day or decompress on your way home.
Commuter Buddy: If possible, find someone who's heading the same way. Carpooling can save on costs, reduce commute stress, and is a great way to build friendships.
App Assistance: Use apps to check real-time traffic or public transport schedules. Being informed can help you make swift decisions if there's a sudden delay or change in your usual route.
Safety First: Especially if you're commuting in the dark or through less busy areas, make sure you're aware of your surroundings. Keep personal safety tools or apps handy, and let someone know your ETA.
4- Get Regular Exercise
Having a regular exercise routine can be a great way to ease new job anxiety. In addition to relieving feelings of anxiety, research has also found that exercise can play a protective role in preventing future anxiety.
Look for an activity that you enjoy and try to devote some time several days each week to it. The Centers for Disease Control and Prevention (CDC) suggest that adults should get at least 150 minutes per week of moderate-intensity physical activity along with two days per week of muscle-strengthening exercise.
5- Don't Be Afraid to Ask for Help
Prepare a List: Before starting, or at the end of your first day, make a list of questions that have come up regarding your role, the team's processes, or the company culture. This shows you're proactive and thoughtful about your integration into the company.
Find the Right Time and Person: While it's important to ask questions, it's equally important to ask them at the right time and of the right person. Identify who in your team or company is best equipped to answer your questions without disrupting their workflow.
Frame Your Questions Effectively: Instead of simply asking for an answer, frame your questions in a way that shows you've attempted to understand the issue. For example, "I noticed we do X in Y way, could you explain the reasoning behind this? I'm eager to understand the process."
Balance Independence and Support: While asking questions is crucial, also try to find answers independently when appropriate. Use available resources like company manuals, intranet, or past project documents. This balance demonstrates your initiative and resourcefulness.
Keep a Question Log: Maintain a record of the questions you ask and the answers received. Not only does this help you avoid repeating questions, but it also turns into a personalized mini-guidebook for your role.
Ask for Feedback: Occasionally, it's beneficial to ask for feedback on your performance and how you're integrating into the team. This can lead to constructive advice on areas for improvement or reinforcement of what you're doing well.
6- Connect With a Co-Worker
In addition to asking others for help as you get acclimated to your new job, you may find it helpful to form a connection with one of your colleagues. Creating a relationship with one co-worker can help you better understand the company culture, and provide you with insights that can help you settle into your new position.
Seek out someone you might have clicked with early on who seems warm and friendly, such as someone who helped with your initial onboarding. In addition to chatting in spare moments at the office, you might suggest meeting somewhere for coffee or for lunch.
7- Decorate Your Workspace
One way to help ease feelings of stress and anxiety is to make yourself at home in your workplace. Decorate your desk or work area with objects that bring you joy and comfort. Objects that help you relax, whether it's a photo of your family or a small houseplant, can put you in a calmer state of mind.
Research suggests that having houseplants in your workspace can help reduce both physiological and psychological stress.
8- Use Quick Stress Relievers
It is also important to have some quick stress relievers that you can use when you're feeling overwhelmed.1 Some solutions you might try include:
Breathing exercises: These can slow or reverse the fight-or-flight response you experience when stressed, which saves the wear and tear on your health that chronic stress can cause.
Taking a walk: This can also help calm you down and exposure to outdoor spaces can be beneficial for mental well-being.
Use distraction: Keep a stress ball or a fidget spinner at your desk to channel any extra energy and nervousness you might have.
9- Have a Regular Hobby That Helps Relieve Stress
Explore New Interests: Starting a new job might be the perfect time to pick up a hobby you've always been curious about. Whether it's something calm like painting or more active like rock climbing, exploring new interests can provide a refreshing counterbalance to the routine of work.
Set Aside Dedicated Time: Just as you schedule meetings and work tasks, make sure to block off time in your calendar for your hobby. This ensures you're committing to your own well-being and gives you something to look forward to after work.
Connect with Like-Minded Individuals: Many hobbies offer the chance to join clubs or online communities with people who share your interests. This can be a great way to make new friends, learn more about your hobby, and even find mentors.
Challenge Yourself: Hobbies provide a unique opportunity to set personal goals outside of professional achievements. Whether it's mastering a new piece of music, finishing a knitting project, or improving your running time, these challenges can boost your self-esteem and provide a sense of accomplishment.
Use Hobbies to Detach from Work: Engaging in a hobby can be an effective way to mentally detach from work-related stress, allowing your mind to reset and recharge. This detachment is crucial for preventing burnout and maintaining productivity at work.
10- Take Care of Yourself
If you're able to eat right, get enough sleep, and take daily vitamins, you'll be less worn down physically so you'll be less reactive to stress, and you'll be in better overall health too.
Taking care of yourself also boosts your cognitive abilities so you can concentrate and focus better at work.
Focus on taking steps that will help you ensure that you have the things that you need to thrive. Set small goals for yourself each week (such as walking a certain number of steps each day or drinking a certain amount of water) so that you can gradually take steps toward feeling better and less anxious.
When to Get Help
If you find your stress and anxiety levels overwhelming or severe, you might be facing symptoms that go beyond everyday worries—such as those associated with social anxiety disorder (SAD) or generalized anxiety disorder (GAD). These feelings shouldn't have to shadow your daily life.
Optimal Mind Psychiatry is Ready to Help
it's okay to ask for help when things get tough. At Optimal Mind Psychiatry, we're all about supporting you in recognizing when it's time to seek out a pro. You've got this, and we've got you.