Overcoming New Job Anxiety: Strategies & Tips
You survived the hiring process and waved farewell to your old job, now comes the time you have been waiting for – your first day at your new job! With all that anticipation, nerves are to be expected. Read our guide for ten top tips on how to alleviate new job anxiety.
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What is New Job Anxiety?
New job anxiety refers to the emotional, mental and physical feelings of stress, tension and worry that often accompany career changes. You may be able to recognise anxiety from a variety of physical symptoms which can include (but are not limited to) elevated heart rate, stomachaches, reduced appetite, poor sleep, and decreased focus. Other signs may include trouble sleeping, loss of focus, fatigue and constant worrying.
When you leave the comfort zone of an old, familiar job, some anxiety is to be expected as you adjust to the challenge of a new role. Getting settled into a new position can be mentally exhausting, between learning the ropes, meeting new people, and being “on” all day. However, it’s important to remind yourself that these feelings of anxiety are a valid response to the stresses of a new job and that they are only temporary.
The Two Types of Stress
Research tells us that there are two broad categories of stress:
- Distress describes negative and overwhelming stress that can impair functioning.
- Eustress refers to stress that can have a positive, motivating effect that can enhance your functioning.
It is possible to harness the increased alertness and focus that comes with Eustress to enhance your performance in your new job. An academic study from 2017 found that using anxiety to motivate you can actually help to improve your performance, however, in order for this approach to work you need to be able to identify the source of your anxiety.
10 Tips for Overcoming New Job Anxiety
- The ambiguities and uncertainties that come with the general unknown that is a new job can fuel feelings of anxiety. Preparing in advance of your first day can help to alleviate new job anxiety. For more information on how to prepare for your first day, take a look at our handy new job checklist.
- If you’re feeling nervous about the first day, then we recommend planning a fun activity for afterwards. Giving yourself something to look forward to can help distract you from the source of your anxiety.
- Self-validation refers to “the act of accepting our own internal experience, including our thoughts and feelings”. Self-validation techniques can help address feelings of nerves and self-doubt. Some things you could try include: encouraging yourself, acknowledging your strengths as a professional, treating yourself with kindness, and being patient with yourself as you settle into a new job.
- Use your commute time to listen to guided meditations. These will help to relax you and get you into the right mindset for the day ahead. We recommend checking out the commuter specific meditations on the Calm app.
- When you feel anxious in your new job, excuse yourself for a moment. During this time, take a short walk and get some fresh air. The change of scenery may help you to reset.
- During your first few weeks, be sure to set aside some time to spend with your loved ones so that you can chat about your new job in a non-judgemental, work-free setting.
- If you regularly experience feelings of anxiety, then it could be worth keeping a record of how stress physically manifests for you. Then you can develop coping strategies specific to these symptoms.
- Practicing mindfulness techniques can be an effective way to deal with fear and nervousness. To learn more about how to practice mindfulness, read this useful guide from the NHS.
- According to a 2015 research review, exercise can be an effective way to combat anxiety. Regular physical activity can: release mood-boosting endorphins, help ease stress, promote quality sleep, and relax tense muscles.
- Don’t be afraid to ask for help when you need it. Asking questions will not only allow you to pick up useful information, but it is also a good way to connect with new co-workers.
Overcoming Imposter Syndrome in a New Job
Another issue many new hires face is Imposter Syndrome. Imposter Syndrome has been defined by the Harvard Business Review as “a collection of feelings of inadequacy that persist despite evident success.” Some common signs of Imposter Syndrome include:
- Self-doubt
- An inability to realistically assess your competence and skills
- Attributing your success to external factors
- Minimising your achievements
- Fear that you won’t live up to expectations
The good news is that you’re not alone. This phenomenon affects professionals across all levels and industries. In fact, research has found that roughly 70% of people experience these feelings at some point in their lives. Imposter syndrome is most commonly experienced during the first few days in a new role.
If you suspect that you may be suffering from Imposter Syndrome in your new job, then you can try taking the following steps:
- Give yourself some credit for landing the job in the first place
- Take stock of your professional accomplishments
- Try to identify events that trigger these feelings
- Develop an upskilling strategy
- Book a session with a career coach
New Job Anxiety Is A Natural Part of Leaving Your Comfort Zone & Entering Your ‘Growth Zone’
It is common to experience feelings of anxiety and self-doubt when leaving the old for the new. However, it’s worth remembering the Tony Robbins quote “All growth starts at the end of your comfort zone.” After a few weeks of embracing the challenge of a new job, you will soon find that you have grown into the role and have successfully completed one more step on your career journey.
Want to Make the Next Move in Your Career?
If you are considering making your next career move, then why not speak to one of our recruitment consultants? Our in-house experts are up-to-date with all the latest industry developments and will be able to comprehensive support and advice as you look for the next right move for you.