7 Ways to Cope With New Job Anxiety

Along with the self-discovery, excitement, and other confusing feelings that finding another career can bring, the anxiety of taking on a new job is more common than we think.

The average person changes jobs 12 times in his life. This event may not happen all too often for some, so we can forget what it’s like to be a newbie and have to navigate the multitude of roles and career responsibilities.

In fact, many of my clients have worked in the same organization for decades and as a result, work anxiety is something they will never have to face as adults. complete.

How to deal with new job anxiety?

The Great Resignation (also known as the Great Recession), which records the number of people who drafted their resignations in search of something else, something new, and something human. their current status, following a significant personal and professional hiatus.

That is a key theme for many of my career coaching clients who want to stop drifting and take back control of their career choices. It leads to a lot of consideration about what they can do for the job and where they can find a job that marks all of their new values ​​and motivations.

Here are seven ways to deal with new job anxiety for those who have chosen to enter a new job or are forced to look for something new.

1. Remember they chose you for a reason

They chose you! You are the chosen one.

After all the overwhelming amounts of interest, CVs, interviews, and decisions a hiring manager has to handle, you’ve got what they’re looking for. Out of everyone, you have been chosen.

Even if in the rare event that you are the only candidate, the company can still mislead you or say, “No thanks!”

So, before you start work, you should confirm that you are the best person to help that team, department, and organization continue to be successful. Good job!

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2. Manage your expectations

Once you’re done celebrating your awesomeness, we now need to talk about this so-called new job anxiety. The anxiety in a new role is real. There will be a lot of things that you don’t know, and you will feel completely different than before — horrible and uncomfortable even.

The safe zone where you know all the acronyms, everyone’s names, and where all the folders are kept will quickly disappear and be replaced by a new form of work anxiety. You may have imposter syndrome or a wave of self-doubt. Trust me, I’ve been there a few times.

The important thing here is to overcome your initial expectations. I always tell clients starting a new job that for the first 90 days, they’re usually free to ask as many questions as they want. As much as possible.

“What does it mean?”

“Why do you do it this way?”

“How to do that?”

This is your “free hit” phase, so just start splurging.

It’s not realistic to think you’ll immediately hit the same level as you were just a few months ago, so be aware of that.

When I made a big career transition in 2018, I felt like I made the wrong decision because I turned everything and everyone into nothing and no one. That’s not necessarily true, but it feels like it.

All I can see are things I don’t know, which creates more anxiety than excitement as I learn a whole bunch of new things to supplement and develop all my prior knowledge. here mine.

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Leave your perfectionism behind, at least for now. Just show up, ask questions, and enjoy watching your new team members tackle the bureaucracy in getting you access to all the systems you need.

3. Bringing opinions to court

How long does the anxiety about the new job last? Well, there are a lot of variations here that can play some role.

I remember one of my switches feeling very anxious for months. Every day, I walk into a large building with greater expectations and the belief that I don’t know what I’m doing.

Before anything happened that day, I was terrified and I sat with other people who knew more than me and were better than me. I worry a lot about doing it wrong and not understanding what they are talking about. This happened every day until I started taking my thoughts to court.

If I have a thought like “I will never understand this”, I just ask myself if I can prove or disprove it. Take it to court! Of course, that thinking is a story, not a fact. I’ll finally get it all, just a little bit today.

“They know more than I do” – taken to court. Prove it.

Is this a story you made up or is it true? What evidence do you have to make such a huge claim? And how do you know? What you know and what others know are different – nothing more, nothing less, just different. And I bet you know a lot more than your new teammates know.

4. Magazines

Journal — non-judgmental sanctuary. It requires nothing but honesty and regularity and being able to absorb all your thoughts and draw them out for you to analyze and better understand yourself and any life events that may arise. may happen. The miracle of anxiety in a new job.

I can’t tell you exactly why I started journaling at one of my new jobs, but for some reason, I just thought it would be beneficial and interesting to keep track of these things. what is going on in your head during an important personal transition. stage = Stage.

For the first few days, I just jotted down what I did, who I sat with, and what they did. I document in more detail what is expected of me, what the team has done, and their background. I went back there a few times because it felt like my safe haven — a place where I could check what I was just told but put it in a language I understood.

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After the second week, I randomly wrote about my commute to work and how the train was delayed and packed, then kept me moody until about 11am. This is the first time I’ve shown any kind of detail about how I feel.

The next day, I wrote, “feeling good, positive today.” The next day, “a little self-doubt” and the next day, “overwhelmed.” I recorded what I learned about the role and how I felt about it.

As the weeks and months passed, I began to learn a lot about myself and my new job. By using this journaling exercise, I have diffused a lot of negative situations that would have previously sent me into a rabbit hole of self-pity and shame.

Journaling has now become a regular part of my workday no matter what job I do or how long I’ve been doing it. It’s a strategy board that I can refer back to. It serves as a great mindfulness tool as well as a place where you can document your successes.

Also, you can use it in any situation change, new diet, stress management, routine, etc. It can improve decision making, critical thinking, calmness. and control as well as giving the opportunity to clear the clutter from your memory for clearer thoughts.

5. Follow politics

Sometimes, teams love a new person — fresh meat to dig into as well as another person to help with the workload.

You may have really nice people who want to help and get to know you, who already know the culture and unwritten rules of the department. Whether consciously or subconsciously, the desire to make new friends and excessively share their opinions with stakeholders can disrupt your organic understanding of who is who and what needs to be done.

I always think it’s best to mind your own business if someone wants to say something negative about something or someone else. They may be trying to influence you. I’ve seen it happen a few times in the past — professional gossipers arguing with a recruiter.

Of course, go ahead and listen, but don’t let them blur your vision of other people before you’ve met them.

6. Be honest with your boss

Your boss’s job is to settle you down. They can delegate part of the work to team members. But in the end, it’s up to them to help you get up to speed and feel a part of things.

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So it’s important that you share regularly whatever works or doesn’t work for you, so they can adjust things accordingly. Neither of you are mind readers, and it’s an important stage where you’re learning how each other works best.

Keep conversations going. A nice boss should order these for you at least for the first few weeks. These should be quick daily update sessions or longer weekly sessions so they can serve you.

7. Find out the people behind the job titles

Building relationships with your new work colleagues will ease any new job anxiety. Better connection and pre-built trust, their training or passing on knowledge will be more proactive and deliberate.

New people can sometimes be seen as a threat, especially if you come from outside the organization. New knowledge and change can feel uncomfortable even for established colleagues. But by understanding them as people and showing your vulnerability to the group, you will break down walls and relationships can quickly blossom.

Pets are always a good thing that pops up whenever I change jobs. You’ll often get ideas around a group of furry friends and may then be asked to include your dog in a Zoom call.

We are social creatures and love to build community, so if you get the chance to go out for drinks or other social events early in your role, take advantage of them as they build collective memories. body.

You’ll likely be overwhelmed with information for the first few months, so having a few people to help deal with the less important issues will help ease anxiety about your new job.


Starting something new has a lot of impact in general causing some degree of anxiety, but it’s important that everyone is in your corner and ready to support.

So take advantage of that common new job anxiety to boost self-awareness and let it fade away. Once you’ve settled in, don’t forget to tell the newbie after you’ve gotten over it. You already have this.

Featured photo credit: Surface via unsplash.com

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https://www.lifehack.org/922633/new-job-anxiety 7 Ways to Cope With New Job Anxiety

Sarah Ridley

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