5 Ways to Calm New Job Anxiety

Starting a new job can stir up a lot of different emotions. From excitement to fear, anxiety is often a big part of the experience. Whether you’re walking into your first job or stepping into a new role, it’s normal to feel nervous. Here are five suggestions that can help you calm your nerves both before your first day and once you’re at the office.

1. Prepare and Plan

One of the best ways to ease anxiety is by feeling prepared. Spend some time the night before getting everything ready for your first day. Pack your bag, plan your route to work, and pick out your clothes. You don’t want to be scrambling to get things together in the morning, which can add unnecessary stress.

You can also take a few minutes to read up on your new role, the company, or any training materials that have been sent to you. Familiarizing yourself with the job description, team members, or company culture can help you feel more confident about what to expect when you walk in the door.

2. Practice Deep Breathing At Your Desk

Once you’ve planned and prepared, try some simple breathing exercises to calm your nervous system. They can help to activate your body’s relaxation response and can be done almost anywhere.

Here’s a technique you can try:

Sit down with a straight back and let your eyes close.
Inhale through your nose for four seconds.
Hold your breath for another four seconds.
Finally, exhale that breath through your mouth for four seconds.
Repeat this process a few times.

You can do this at any time, especially before your first day or at your desk when you’re feeling overwhelmed in the office. Deep breathing helps center your thoughts and can make you feel calmer in the moment.

3. Visualize Success

Visualization can be a powerful tool for managing anxiety. The idea is to imagine yourself handling your new job confidently. Picture yourself walking into the office, shaking hands with your new coworkers, and completing tasks with ease. This mental exercise can reduce the fear of the unknown and create a positive mindset before the real experience begins.

But it’s important to keep these visualizations grounded in reality. It’s easy to get carried away imagining every interaction going perfectly, but you might not feel confident at first. Instead of picturing everything going flawlessly, imagine a few bumps along the way—and how you’ll handle them. That way, you’ll feel more prepared for whatever happens.

4. Find a Quiet Moment

In a new job, it's easy to get caught up in the rush of new tasks, meetings, and faces. To keep your anxiety under control, it's important to carve out quiet moments for yourself throughout the day.

Before you dive into your work, take five minutes to step away from your desk and find a quiet spot in the office. Take this opportunity to center yourself, plan what tasks you should prioritize first, and give yourself ideas on how to cope if you get overwhelmed. Having a designated time to decompress can help you stay calm and avoid burnout as you adjust to your new role.

5. Reach Out for Help

Remember, you don’t have to go through it alone. If you’re feeling anxious at the office, it’s okay to ask a coworker for guidance. Most of them have been in your exact position when they started. Having someone to talk to can help you feel more grounded and less isolated.

Conclusion

Starting a new job is always a bit daunting, but if you implement these ideas, you'll start your new job feeling confident. As an anxiety therapist, I understand how stressful these changes can be and I'm here to help guide you through this anxiety. Contact my office to schedule a free 15-minute phone consultation so we can discuss ways for you to start your new job off on the right foot!