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. Check out our expert’s advice and 12 tips to manage new hire anxiety those first nerve-wracking days on the job.
If a new job is triggering feelings of anxiety that are distracting or overwhelming, speak with a therapist who specializes in stress and anxiety . Work with an anxiety specialist to develop healthy, sustainable coping skills and strategies so feelings of anxiousness don’t control you and your life. Connect with them online at a day and time that’s convenient for you. Getting started is free, easy, and confidential.
What Does New Job Anxiety Look Like?
Kerry Heath, LPC-S, NCC, CEDS-S, says that “It is normal to feel quite drained/exhausted at the end of the workday due to learning an all-new job, meeting new people, and being ‘on’ all day. Increased heart rate, upset stomach, decreased appetite, disrupted sleep, and poor concentration are all normal symptoms of anxiety associated with starting a new job.”
“Not being able to sleep the night before a new job or 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,” notes Eric Patterson, LPC.
Here are twelve tips to manage new job anxiety from medical professionals and therapists:
1. Practice Self Validation
Tanya Peterson, NCC says, “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!”
Dr. Shara Ally, BIPOC expert of NEUROorganics suggests, “Take notice that you already have coping skills to manage your anxiety, such as exercise, telling your friends about the pros and cons of that new workplace, and enjoying a glass of wine at the end of the day.”
Kerry Heath, LPC-S, NCC, CEDS-S, adds, “Practice positive self-talk and deep breathing to reduce your heart rate and alleviate the physiological symptoms of anxiety. If you sense that you are becoming anxious, take a brief restroom break, take a short walk to get a drink or some fresh air. A change of scenery is all you need sometimes to reset.”
2. Talk to a Friend & Ask for Encouragement
Dr. Ericka, Board Certified Psychiatrist, Goodwin Wellness says, 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.”
3. Get Everything Ready the Night Before
Dr.Giuseppe Aragona, General Practitioner, M.D. Prescription Doctor advises, “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.”
Kerry Heath, LPC-S, NCC, CEDS-S, adds, “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.”
Evan Lawrence, LMHC, CPT, suggests you “Take stock of what you can control and what you can’t! For what you can list out (write ideally) your options and for those that you can’t, remember the qualities about you that allow you to get through other uncontrollable situations.”
4. Plan a Reward
Nicole Arzt, Licensed Marriage & Family Therapist suggests, “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.”
Jennifer Hickson, LCSW, says, “Listen to some soft guided meditation when you go to sleep and on your way to work. It will calm your nerves and center you. It allows your thinking to slow down and helps you to breathe calmer and more steady. It allows you to just live in the present and enjoy it instead of being anxious about what could potentially happen in the future.”
5. Consider Therapy
Eric Patterson, LPC, points out that 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.
6. Identify Your Resources
Raffi Bilek, LCSW-C, Director of the Baltimore Therapy Center suggests you ask, “Who can you 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.”
7. Engage With Your New Peers
Dr. Rae Mazzei, Health Psychologist, Evolutions Behavioral Health Services says, “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.”
Beth Tyson, MA, suggests you “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.”
8. Be Clear on Your New Role
Dr. Laura Louis, Licensed Psychologist, Atlanta Couple Therapy, suggests:
“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.), and …
- Plan out 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.”
9. Accept Feedback & Be Patient
Amber Pope, Ph.D., LPC, LMHC, CCTP affirms, “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.”
Dr. Mazzei cautions, “Don’t take performance feedback personally. Instead, use any feedback from your peers and supervisor as a learning experience. Feedback allows you to improve your job skills, leading to more confidence with your abilities.”
10. Focus on the Job
Nicole Evry, MSW, LCSW offers, “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!”
Abigail Nathanson, DSW, LCSW, APHSW-C, ACS suggests you, “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.”
11. Stay Out of the Fray
Sarah Johnson, Clinical Therapist and Health Ambassador, FamilyAssets, urges, “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.”
12. Let Yourself Feel Anxious
Laura Richer, MA, LMHCA, NCMHCE, CHT, founder of Anchor Light Therapy Collective recommends to “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 jitters and excited anticipation 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.”
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.2
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.3
Many firms offer onboarding to ensure that you:4
- 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.”
He noted, however, “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.”
He adds an important note, “I think some people, new hires, assume that showing their employer anxiety is a way to show their employer that they care about the job, and they’ll like me, respect me for it, and that’s a dangerous position to be in. Because the anxiety will end up hurting rather than boosting their performance.”
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.
Additional Resources for Anxiety
If you or a loved one are struggling with anxiety, the following resources may be helpful:
