Managing New Job Anxiety
You did it! You handed in the resume, aced the interview, and got the job! Except now you’re finding you feel nervous.
Starting a new job can be an exciting yet nerve-wracking experience! It’s normal to feel anxious about stepping into a new environment, meeting new colleagues, and learning new responsibilities. This article will help you understand what “new job anxiety” is, and provide practical strategies, (and some resources!), to help you manage it effectively.
Understanding New Job Anxiety
Alright, so What Exactly is New Job Anxiety?
New job anxiety is common and characterized by feelings of worry, nervousness, and apprehension. This can manifest in physical symptoms such as stomach issues, increased heart rate, and difficulty sleeping. You might also experience irritability, feelings of sadness or fear, and restlessness.
Common Causes of New Job Anxiety
- Uncertainty About the Role: There may be fear of the unknown! New job responsibilities, meeting new people, and experiencing a different work environment, can all trigger anxiety.
- Performance Pressure: You may have concerns about meeting your new employer’s expectations and succeeding in the role.
- New Social Environment: Worrying about fitting in socially and making a good impression on new colleagues.
- Change in Routine: Adjusting to a new schedule and/or the new commute to and from work can also cause stress.
Self-Reflection: Do I Have New Job Anxiety? How Can I Tell?
Reflecting on your feelings can help identify the source of your anxiety, and if we can identify the source, we may be able to also identify some solutions for those sources to help calm your nerves. Here are some questions to help guide your self-reflection:
- Am I experiencing physical symptoms like stomach butterflies or having trouble sleeping?
Yes? Maybe try reading a book, meditating. Not sure how it’ll help? Check out “The Scientific Power of Meditation”, or drinking non-caffeinated tea before bed. - Am I worried about making mistakes or not meeting expectations?
Yes? Write down the pros and cons of mistakes or not meeting expectations. Remember, they’re all opportunities to learn, and grow, and improve! - Do I feel nervous about fitting into the company culture?
Yes? If you can, have a couple of conversations with staff who already work there about the culture, and ask them to teach you. - Are there specific skills or knowledge areas where I feel underprepared?
Yes? No problem, try to Google the areas that you are feeling less confident in. For example, if it’s using PowerPoint, look up a few tutorials on YouTube and watch those. Still concerned? Bring those concerns to your new manager and see if they have any additional training materials for you. - Am I placing unrealistic expectations on myself?
Yes? This one is tricky. Try talking with a trusted friend or family member about your expectations and try to see yourself the way they view you, with empathy, kindness, and patience. You are still new to this job! Give yourself time to learn. - What information about the job or company do I still need?
Try researching the company on Google, or the field that you are entering. See what others have to say on the topic, and if you can’t find anything about your company, try asking a co-worker or your manager. - Am I currently facing other significant life changes or stresses?
Yes? This one is tough, everyone faces some sort of stress during their lives. If you can, try speaking with your doctor, or another health care professional, or a mental health counsellor if you feel that it would be helpful for you. Even just a conversation over coffee with a loved one can help. - Am I focusing more on potential negatives rather than positives?
Yes? Let’s make another pros and cons list, but this time let’s write the things you’re excited or positive about, versus the things you are nervous and feeling negative about. Are any of the negatives unrealistic? Unlikely to happen? Cross them out! Look at your positivity list grow and read it through a few times.
Strategies to Manage New Job Anxiety
Here are 6 different strategies you can use to help manage those pre-new-job tummy butterflies!
1. Research and Prepare
Researching your new role and company can alleviate anxiety. Learn about the company’s culture, dress code, and what to expect on your first day! Talk with your new manager and speak with your new co-workers to gain insider insight. This preparation can help you feel more confident and reduce first-day jitters.
2. Use Positive Self-Talk
Here’s an article from PositivePsychology on Positive Self-Talk if you’re not too sure what it is.
Our suggestion is to try and combat negative thoughts with positive affirmations to boost your confidence. Examples include:
– “I have the skills and experience needed for this job.”
– “Every new job is a learning opportunity, and I’m here to grow.”
– “Everyone starts somewhere; it’s okay to ask for help when needed.”
– “The hiring manager chose me over other applicants for a reason.”
3. Focus on What You Can Control
Concentrate on aspects that you can control, such as your skills, preparation, and willingness to learn. Even though it feels intimidating, remember that stepping outside your comfort zone can lead to growth and progress!
4. Adopt Mindfulness and Relaxation Techniques
Techniques like deep breathing, meditation, and visualization can help manage anxiety. Even a few minutes of these exercises can make a significant difference in how you feel. You can use apps like Headspace, or find free videos to follow along on YouTube such as this audio-only guided ”5-Minute Meditation You Can Do Anywhere”, or a video-guided one with this “5 Minute Meditation for Relaxation & Positive Energy”.
5. Build Rapport with Colleagues
Engaging in small talk can help you get to know your colleagues and build relationships. Asking about their interests outside of work can be a good conversation starter! For example, ask if they enjoy gardening or cooking, or if they like other outdoor sports.
6. Embrace the Learning Curve
Asking questions is crucial for settling into a new job. By demonstrating a willingness to learn and by seeking clarification you will show your company that you are committed to the role.
Tips for Your First Day
Your first day can be stressful, but these tips can help:
- Plan to Arrive Early: Give yourself time to settle in; don’t leave too late and end up feeling rushed and stressed about the commute to work.
- Dress Comfortably: Choose an outfit that makes you feel confident, but one that is professional and appropriate for your new work setting.
- Introduce Yourself: Get to know your new colleagues, speak with people when they are not too busy and learn a little bit more about them. Remember: Let others speak before you do and share about yourself only after they ask. Don’t interrupt, and don’t talk over others.
- Take Notes: Don’t hesitate to ask questions and actively participate in onboarding activities! Bring a notepad with you if you can or take notes on your phone. Use it to jot down things of importance, or questions that you might have to ask later!
Remember, overcoming new job anxiety can build resilience and promote growth. Utilize online resources, reach out to your supervisor or company’s HR, and/or join forums for ongoing support from others in the same or similar role to you!
FAQs
Is it normal to feel anxious about starting a new job?
Yes, it’s normal. Various factors like a new work environment or new responsibilities can cause anxiety. Being prepared, using positive self-talk, and embracing the new experience can help you overcome these nerves.
What are some common challenges new hires face?
New hires often face challenges such as adjusting to the new work environment, learning new tasks, building relationships with colleagues, coping with performance anxiety, and integrating into the team.
How can I prepare for my first day to feel more confident?
Research the company, plan your commute, choose your outfit the night before, prepare questions for your first day, and ensure you get a good night’s rest.
What are some relaxation techniques to manage anxiety before my start date?
Deep breathing, meditation, mindfulness, and visualization can help ease your nerves. Use these techniques alongside other strategies to feel calm and confident.
I’m introverted. How can I navigate introductions and small talk with new colleagues?
Prepare a few icebreakers or introductions ahead of time. Use positive body language, make eye contact, and ask open-ended questions to get conversations started.
Is it okay to ask a lot of questions during onboarding?
Yes, asking questions is encouraged! It helps you get up to speed quickly and demonstrates your willingness to learn.
What should I do if I don’t understand something in my new role?
Don’t hesitate to ask for help. Check company resources first, then approach colleagues for assistance if needed.
How can I make a positive first impression on my manager?
Be prepared, arrive early, dress appropriately, familiarize yourself with the company and role, and ask thoughtful questions.
What if I make a mistake in the first few weeks?
Making mistakes is normal. If possible, fix the mistake yourself. Otherwise, ask for help from colleagues.
What resources are available to help me adjust to a new job?
Companies often provide training modules, manuals, and policies. You can also reach out to your supervisor or HR for guidance.
How long does new job anxiety last?
The duration varies for everyone. It can last from a few hours to several weeks. Prepare as much as possible and be kind to yourself during the adjustment period
Starting a new job can be both exciting and nerve-wracking. Managing new job anxiety involves reflecting on your feelings, preparing thoroughly, and using positive self-talk. Focus on what you can control and practice mindfulness techniques to stay calm. Building rapport with colleagues and embracing the learning curve are also crucial. On your first day, arrive early, dress comfortably, and engage actively!
Remember, mistakes are part of learning, and seeking help is important. Use available resources to adjust smoothly and thrive in your new role. Overcoming new job anxiety will help you build resilience and start your career successfully!
Here are additional resources to help you out when considering job offers!
PositivePsychology provides an excellent article on the importance of positive self-talk.
On YouTube there is a channel that offers various guided meditations. This one is a simple, relaxing, 5-minute meditation to help reduce that new job anxiety.
Indeed is a job-seekers’ and employers website with postings from around the world! In their article they offer a video with 4 “Do’s” and “Don’t’s” of starting at a new job, and provide tips and tricks for managing the new job jitters.
Kootenay Employment Services has a collection of articles on various career advice topics. This article will help you prepare and enhance your communication skills. This might help you feel more prepared for your new job.
