New job anxiety? 10 tips to deal with the nervousness

Shifting to a new workplace brings a lot of everyday challenges. It can be scary to work around new colleagues, new bosses, and much more! Understand how to deal with new job anxiety with techniques from an expert.
Tips to deal with new job anxiety
Beat new job anxiety with these expert-recommended tips. Image courtesy: Adobe Stock
Purvi Kalra Published: 2 Sep 2023, 14:30 pm IST
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Moving to a new job means embarking on a new journey that can be both thrilling and nerve-wracking. That means a new workplace, new colleagues, a new boss and almost starting things from scratch. As much as exciting it sounds, the transition also brings with it a mix of excitement and anxiety, as you step into the unknown. However, fret not as you can implement certain strategies to deal with new job anxiety.

Health Shots got in touch with Jaisleen Kaur, an image consultant, soft skills trainer and life coach based in Dehradun, to understand how to deal with new job anxiety using some effective strategies.

10 ways to deal with new job anxiety

Shifting yourself from being a problem-focused person to a solution-oriented person is the key to solving any issue in life. When it comes to understanding new workplace dynamics, it is no different. Here are some solutions from the expert to help you cope with challenges at a new job.

new job anxiety
Feeling lost at a new workplace is normal, however, you can use these strategies to stay sane and evolve! Image courtesy: Shutterstock

1. Preparation is Key: Research and Familiarize

“Preparation is hands down the best way to deal with new job anxiety. Prior to your first day, research the company, its culture, and the role you’ll be taking on. This knowledge will not only boost your confidence but also demonstrate your genuine interest in the organization. Understanding your responsibilities and what’s expected of you will ease your anxiety and set you up for a smoother start,” says the expert.

2. Positive Self-Talk: Manage Your Mindset

What you think has a powerful impact on your emotions. Replace negative self-talk with positive affirmations. Never lose sight of your skill set, achievements, and the value you bring to the table. Embrace the “growth mindset” – view challenges as opportunities to learn and grow rather than sources of anxiety. Cultivating a positive inner dialogue will fortify your confidence.

3. Visualise Success

“Engage in mental rehearsal. Close your eyes and visualise yourself excelling in your new role. Imagine confidently interacting with colleagues, tackling tasks, and contributing effectively. This technique trains your mind to associate the new job with success, helping to diminish anxiety and increase your readiness to embrace the challenges ahead,” adds the expert.

4. Organise

Develop a structured plan for your transition into the new job. Outline your daily routines, tasks, and goals. Having a clear roadmap reduces uncertainty and empowers you to take control of your new environment. As you complete each task, you’ll experience a sense of accomplishment that combats anxiety and boosts your confidence.

5. Mindfulness and Relaxation Techniques

The expert says, “Incorporate mindfulness and relaxation techniques into your routine. Deep breathing, meditation, and yoga can help calm your nerves and keep anxiety at bay. Practising mindfulness also enhances your focus, enabling you to engage more effectively in your tasks and interactions,”.

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mindfulness at work
Mindfulness is good for you to stay focused at a new workplace. Image Courtesy: Shutterstock.

6. Go with a Smile, Confidence, and Determination

The moment you step into your new workplace, let your body language speak volumes. Greet others with a genuine smile that exudes warmth and approachability. Avoid a forced grin – a natural smile signifies your enthusiasm and openness. Walk with confidence and determination, maintaining an upright posture. Your facial expressions, gestures, and overall demeanour form the foundation of your first impression, so make it count.

7. Dress for Success

Kaur says that dressing appropriately is important, but it’s equally crucial to align your attire with your style. While adhering to the company’s dress code, choose clothing that makes you feel confident and comfortable. A well-fitted outfit not only boosts your self-assurance but also enhances your overall presence. Strive for a balance that projects professionalism while allowing your personality to shine.

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8. Build Connections

Networking is a powerful tool to overcome new job anxiety. Take the initiative to introduce yourself to colleagues, attend team meetings, and engage in conversations. Fostering connections not only alleviates isolation but also creates a supportive environment where you can seek guidance and learn from others’ experiences.

9. Set Realistic Expectations

“Acknowledge that you’re putting yourself out there into a new environment, and it’s normal to not know where to start from. Embrace the learning curve and be patient with yourself. Seek feedback and use it constructively to refine your skills. This mindset shift will relieve the pressure to be perfect and promote a culture of continuous growth,” adds Kaur.

10. Celebrate Small Wins

Commemorate and acknowledge all your achievements, no matter how trivial they may seem. Completing tasks, solving problems, and successfully integrating into the team all deserve recognition. These small wins accumulate, reinforcing your self-assurance and reminding you of your capability to thrive in your new role.

New job anxiety is a common experience, but with the right strategies, it is entirely conquerable.

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About the Author

After testing her skill-set in the field of management and marketing, Purvi Kalra is exploring the world of turning thoughts to words. Her penchant for writing stems for being an avid reader all her life. Her work drives her to be better every day. ...Read More

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