5 Ways to Mitigate New Job Anxiety

Starting a new job is exciting. It can open new doors of opportunity, set you out on a long and successful career path, and help you foster a passion for a specific industry or position. 

But there’s also no denying that starting a new job can feel overwhelming and even a little frightening. You might feel anxious over the “what ifs” coming your way. What if it’s not what you expect? What if you can’t fit in with the environment, or you’re not as qualified as you think?

These negative worries can wreak havoc on your mental well-being, making it difficult to enjoy the excitement of a new position.

Thankfully, there are things you can do to mitigate new job anxiety quickly. Let’s cover a few tips that can help.

1. Prepare Yourself

Anxiety is often fueled by the unknown. The less confident you are in something, the easier it is for anxious thoughts to take over. 

You might not be able to completely prepare yourself for every second and situation of your new job. But you can plan ahead as much as possible. Get information about the position and what’s expected of you. Learn about the company itself. Consider shadowing someone already in that position so you know what a typical day looks like.

The more prepared you are before your first day, the more confident you’ll be. You can use that confidence to crush your anxious thoughts.

2. Connect With Others

Even if you’re confident about the work you’ll be doing, who you work with can make a big difference in how you feel about a job. Do what you can to connect with a friendly face as soon as possible. 

Connecting with others in the workplace is a great way to feel supported and encouraged. You’ll have someone to lean on, someone to show you the ropes, and you’ll strengthen your collaboration skills while at it.

3. Stop Comparing Yourself

Imposter syndrome is very real, and it can often be found at the root of anxiety. Remind yourself that you were hired for a reason. Stop comparing yourself to co-workers who have been there for years. 

You can certainly watch and learn from others to get a feel for how problems are handled. But don’t assume you’re not good enough for the work you’re doing. Repeat positive affirmations to yourself to remind you of why you’re there. When doubt and negativity creep in, repeat those affirmations more firmly.

4. Understand Your Anxiety

One of the best ways to combat anxiety is to understand where it’s coming from. Sure, you’re anxious about a new job — but why? Have you had negative career experiences in the past? Are you worried you won’t be able to keep up with the work? 

Understanding the specifics of your anxiety can give you a starting point. When you know what’s causing it, you can focus on that root cause to overcome it. It’s not something you have to do alone. Lean on your support system or consider reaching out to a mental health professional for help.

5. Practice Self-Care

It’s important to remember that work isn’t your whole life. Establishing a healthy work-life balance will make it easier to manage anxiety, whether you’re on or off the clock. 

Try self-care practices like exercising, reading, journaling, or meditating. These are fantastic ways to reduce stress and keep anxiety at bay. But even things like getting enough sleep or spending time with friends can be forms of self-care that make you realize life is more than just work. When you’re more secure in your everyday life, you’re less likely to be knocked down by anxiety. 

By implementing these ideas, you can enjoy the excitement of a new job rather than be bogged down by fear. If you’re still struggling and can’t seem to let go of your worry, don’t hesitate to reach out for young adult therapy.