Written by:
Laura Handrick
Written by:
Laura Handrick
If you get butterflies in your stomach before starting a new job, you’re not alone. New job anxiety is common. Many firms offer new hire orientation and onboarding to alleviate the anxiety that’s natural when starting a new job. Not being able to sleep the night before a new job or being anxious for a day or two, that’s probably normal. But not being able to sleep for the month, losing weight, having panic attacks and trending worse week after week may speak to an anxiety disorder.
Here are 21 tips to manage new job anxiety from medical professionals and therapists:
1. Practice Self Validation
“Before your first day, reflect on why you were hired—after all, you were likely selected over others, so determine why YOU. Choose just one strength or trait that you believe qualifies you for this job.
When you experience the inevitable new-job anxiety as you begin, notice it and pause briefly. Take a slow, deep breath to reset, and remind yourself of this single strength. Imagine yourself using it on the job. Keep it at the forefront of your mind to boost your confidence and reduce your anxiety.
YOU got this job, because of your talent. No one can take this away from you, and this is your time to shine, so sit back, take deep breaths, and enjoy the ride in this new chapter in your life!” – Tanya Peterson, NCC, DAIS
2. Practice Mindfulness
“When you are feeling really anxious about starting a new job, one of the best things you can do is try out some mindfulness techniques. While this might not necessarily solve your anxiety, it can lessen the symptoms, and even encourage you to think about the cause of the anxiety and find a productive solution.
The point of mindfulness is to provide you with more clarity, while also giving yourself the chance to calm down and unwind. Mindfulness techniques can help to ground you in the present, instead of feeling anxious about the future. This way, you can acknowledge your anxieties and find a way to accept them, and let go.” – Alexander Burgemeester, Neuropsychologist & Founder of The Narcissistic Life
3. Challenge Your Catastrophic Thinking
“When starting a new job, or doing anything new that causes anxiety, a tip I like to encourage is challenging your thoughts. When people feel anxious, they often resort to thinking about the “worst-case” scenario: ‘If I don’t get that report to my boss today, I’m going to get fired!’ That may be a possibility, but there are most likely other possibilities that aren’t being considered. I encourage my clients to think through not only the ‘worst-case’ scenario but also, the ‘best-case,’ and ‘likely scenarios’ and how they would respond in each situation. This helps give the brain alternative things to focus on, while also helping us see the situation in a new light.” – Tricia Johnson, LCSW
4. Talk to a Friend & Ask for Encouragement
“Doubt is a huge source of anxiety. Remind yourself that you can do the job by thinking about all of your qualifications. If it’s hard to give yourself positive feedback, call a close friend or relative, and have them tell you all of the great things about you and how you are more than qualified for the job.” – Dr. Ericka, Board Certified Psychiatrist at Goodwin Wellness
5. Reframe Your Anxious Thoughts
“If the thought is ‘I’m not going to be as qualified as my new coworkers’ and you think about that thought in the days leading up to the start date of the new job, it will increase your anxiety as the days go by. Start by identifying the thoughts you’re having that are coming from a place of anxiety. Next, see if you can determine the function of the anxious thought. With the previous example, the function of that thought might be so you do not do something embarrassing in front of new coworkers.
Once you have acknowledged where the thought is coming from, see if you can take the function into consideration and reframe the thought into something more balanced and helpful. If the initial thought was ‘I’m not going to be as qualified as my new coworkers’ and I recognize that my thinking is trying to make certain I don’t over step and embarrass myself, I can reframe my thinking to ‘There is a learning curve at any new job,’ or, ‘My coworkers know a lot about this specific system that I’m new to and can’t understand yet.’ Then, balance it out with a thought that speaks to your competence, such as ‘They wouldn’t have hired me if I wasn’t qualified,’ or, ‘I bring really important skills to this job with me.’ – Michele Goldman, Psychologist and Hope for Depression Research Foundation Media Advisor
6. Get Everything Ready the Night Before
“Preparation can always help first day nerves. You want to get everything ready the night before, to ensure in the morning you are not flustered and caught off guard. Do a trial run the day before around the time you are due to start—by minimizing all these possibilities that can go wrong, you will feel much more relaxed.” – Dr. Giuseppe Aragona, General Practitioner, M.D. at Prescription Doctor
7. Figure Out Practical Details Beforehand
“Practice before your first day on the job. Drive the same route you will take to your new office so that you will know exactly how to get there and how long it will take. If possible, learn where you will park and where to check-in on your first morning. Ask where to arrive and who to check-in with when you get there that first day. Being prepared will alleviate some of those first day jitters.” – Kerry Heath, LPC-S, NCC, CEDS-S
8. Plan a Reward
“Plan something enjoyable to do after your first day. Knowing fun lies ahead can shift your anxious energy into a more positive and excited mindset.” – Nicole Arzt, Licensed Marriage & Family Therapist
9. Thank Your Anxiety for Protecting You
“Having some level of anxiety when starting a new job is actually helpful. We want to have some anxiety because it keeps us on our toes, ensures we’re productive, etc. So reframe the unhelpful parts of your anxiety and keep hold of the anxiety that is creating motivation to do well at your new job.” – Michele Goldman, Psychologist and Hope for Depression Research Foundation Media Advisor
10. Identify Your Resources
“Ask who you can turn to if you have questions or concerns. Find out how to contact the HR, learn about your proper chain of command, and figure out which coworkers can be helpful to you in learning the ropes. Doing It alone is scary in any situation; knowing who can be a support for you can help reduce the anxiety of starting at your new job.” – Raffi Bilek, LCSW-C, Director of the Baltimore Therapy Center
11. Engage With Your New Peers
“Remember that everyone started somewhere. You may be intimidated by your supervisor or those who are more experienced than you. When possible, try talking to these people and see what you can learn from them. You may find that they had similar feelings when they started working. Also, engage with your peers who can provide you with support and encouragement.” – Dr. Rae Mazzei, Health Psychologist, Evolutions Behavioral Health Services
12. Get a Mentor in a Similar Position
“Find a mentor or a colleague who can show you the ropes and invite them for coffee or lunch. Tell them you want to learn about what they do, most people love the chance to share their story with you. Having a friend at work will ease your anxiety because you will find out you are not the only one going through the same things.” – Beth Tyson, MA
13. Act as If You Are Not Anxious
“Acting ‘as if’ is a method in therapy that is a fancy way of saying ‘fake it ‘till you make it.’ Begin by identifying all of the things that you are currently anxious about regarding the job. Perhaps the list includes meeting new people, appearing confident, or learning the new system. Act as if you are a confident, social person who is skilled at learning new systems. If you are not sure entirely what that would look like, envision someone who you have met before who you viewed as confident, easily able to meet new people, and seemingly entered into new systems unphased. Act as if you are emulating that person. Behave in the ways that they used to behave, while doing so in a way that feels genuine.
While it might take some time, acting ‘as if’ can be very helpful in seeing yourself behave in ways that you want to be behaving. If you act confident in that setting, your coworkers will see you in that light. If you are social from day one, they will know you to be social. Eventually the acting will become less and less, and you will feel comfortable in the space enough to be confident and social without feeling like you’re acting ‘as if.’” – Michele Goldman, Psychologist and Hope for Depression Research Foundation Media Advisor
14. Be Clear on Your New Role
“Some things that can be helpful in reducing your anxiety and stress are to:
- Get clarity from your supervisor (Know what your role is!)
- Be gentle with yourself (Starting a new job is a learning curve; no one is good at their job from day one.)
- Have an action plan of how you’re going to get organized in your job so that you know what you have to do and have the right tools to get things done.” – Dr. Laura Louis, Licensed Psychologist, Atlanta Couple Therapy
15. Accept Feedback & Be Patient
“It is okay to not know everything right away. Your work tasks will take more time right now as you are learning the systems, processes, and culture of your workplace. Be patient with yourself during the transition, own up to what you don’t know with your colleagues and supervisors, and seek out help from others as you acclimate to your new position.” – Amber Pope, Ph.D., LPC, LMHC, CCTP
16. Get to Know as Many People as You Can on the First Day
“Although this can be overwhelming and increase anxiety, getting to know your coworkers at the start of a new job helps to mitigate some of the work-related stress. Part of these stresses is usually linked to meeting new people which is a lingering feeling when you do not know many people after weeks of being there.
Simply try to introduce yourself to as many people as you can and get to know their positions. This can also help when you need assistance with something at work and can make work tasks much less stressful as you now have people you can ask for help!
To implement this easily, take a walk around during your break time and say hello to those who are around you. This will also help those around you to recognize you and be much more apt to help you if need be.” – Alexander Burgemeester, Neuropsychologist and Owner of The Narcissistic Life
17. Focus on the Job
“I always tell my clients to write a list of everything they are doing when feeling overwhelmed, but it’s not just about organization. Often a new employee thinks they are not keeping up or learning fast enough. The list of new tasks is usually 1 or 2 pages long. That’s concrete evidence that you are doing quite a lot!” – Nicole Evry, MSW, LCSW
18. Manage Your Expectations
“Check in with your expectations—even though it might feel really good to hit the ground running immediately, some parts of every job are easier to pick up than others. Would most people reasonably expect a learning curve?
Sitting with the uncertainty of not knowing how to excel is hard, and most people get better at their jobs over time. Your desire to do well is a strength, and so is freeing up your mental energy for the task at hand.” – Abigail Nathanson, DSW, LCSW, APHSW-C, ACS
19. Stay Out of the Fray
“Keep yourself out of any office drama and politics. It is always better to mind your own business, and if someone talks negatively to you. Listen but don’t respond in a way that makes you a part of some mess. Office politics can get dirty.
At times there are workplaces that aren’t open to new employees. In such cases, you need to blend in with everyone but at the same time, not indulge in others’ matters. Other than this, also make sure to discuss your problems with your superiors. It is always best to communicate things timely rather than after they go wrong.
If you face any kind of discrimination regarding your race or even some other sort of inclusion issues, discuss them. Your managers are there to help and support you in whatever way they can.” – Sarah Johnson, Clinical Therapist and Health Ambassador, FamilyAssets
20. Let Yourself Feel Anxious
“Normalize anxiety. Allow yourself to feel it. It is normal to feel anxious when we are about to experience the unknown, especially when it is something that we put a lot of weight on, like a new job. Anxious anticipation and excitement trigger the same adrenaline response and can feel remarkably similar in the body.
Reframe what this feeling means:
- First, take a few deep breaths
- Second, remind yourself that you are doing your best and that is all we can ever do
- See this opportunity as a new adventure that is creating a sense of excitement within you, rather than focusing on a negative outcome.” – Laura Richer, MA, LMHCA, NCMHCE, CHT, founder of Anchor Light Therapy Collective
21. Consider Therapy
“Many therapists use forms like the Beck Anxiety Self Assessment to assess anxiety and interpret it, as anxiety falls along a continuum. For example, on a 1-10 scale, 1 to 5 may be in the typical or expected range of intensity, whereas 6-10 might indicate there’s possibly a diagnosable anxiety disorder at play. Even those who believe they are used to feelings of anxiety or say they have ‘high functioning anxiety‘ could benefit from speaking with a professional to develop healthy, sustainable coping strategies.” – Eric Patterson, LPC
In addition, if work anxiety becomes unmanageable, or you’re experiencing a severe fear of work, it would be helpful to seek professional help.
Is New Job Anxiety Normal?
According to the Anxiety and Depression Association of America, “a little anxiety” is normal. It keeps you focused. However, too much worry can prevent you from doing a good job.1 It’s normal to be concerned about job security along with job-related issues like childcare, finances, work/life balance, managing your schedule, and even whether the company is viable.2
Many firms offer onboarding to ensure that you:3
Feel welcome, valued, and accepted
Understand and are prepared to meet the job requirements
Get the training and support you need to be productive
How Long Does New Job Anxiety Last?
Eric Patterson, LPC, said he would “expect some level of jitters and new hire anxiety to be present for a week or two, maybe the first month. That should shift with each day getting better over those first weeks through the first month. Sometimes switching jobs, getting into a new profession, or for people who might have an underlying anxiety disorder, the job can send them over the tipping point. If that happens, they might need to think about needing treatment—now the lid is off the box and the anxiety disorder comes to the surface due to the job.”
Kerry Heath, LPC-S, NCC, CEDS-S, concurs, “Symptoms that would be concerning or indicative of something more than ‘new hire jitters’ might include panic attacks, refusal to attend work, making up reasons to go into work late or leave early, dreading work by the end of the weekend, isolating from co-workers, refusal to eat or significant changes in body weight, an inability to derive pleasure from things that the individual once enjoyed, drinking after work daily, thoughts of suicide, etc.
The person may think it was the job, but the anxiety disorder was there all the time, and the stress, transition, change of the new job brought it to the surface,” notes Patterson. “If there are multiple transitions … school, new job … and they’re not paying attention to themselves, as they settle into the new job, it hits them.”
How to Find a Therapist for New Job Anxiety
If you’re interested in finding a therapist to address new job anxiety, you could explore options from an online therapist directory, ask someone you know and trust if they have any recommendations, or seek a referral from a nearby doctor’s office. Today, most therapists offer online sessions which means you don’t have to commute to-and-from an office. In fact, you can attend therapy sessions from the comfort of your own home before or after work, use an empty conference room or find a park bench to do therapy on a lunch break at work.
Therapist fees will vary, with session rates often between $80 and $150 without insurance. With insurance coverage, the out-of-pocket costs per session could be very low.
For Further Reading
If you or a loved one are struggling with anxiety, the following resources may be helpful:
Infographics for Overcoming New Job Anxiety
