Worried About Starting a New Job? Here Are 5 Universal Things You Can Do to Ease Your Anxiety

Switching to a new company or position is an exciting opportunity, but starting a new job with severe anxiety can be very triggering. Your mind wanders to all the possible adverse outcomes and scenarios. You doubt your abilities and get sucked into imposter syndrome.

Break out of this cycle of negativity by changing your mindset and preparing for the big day. These five tips will help you take control and conquer your new job anxiety.

1.   Reframe Negative Thoughts

Reframing can be tricky to get the hang of initially, but the benefits are well worth it. The first necessary step is to isolate your negative thoughts. Patterns of negative self-talk are a consistent nuisance for people who experience anxiety. You may not even realize you’re doing it. Practice catching those negative thoughts and acknowledging them for what they are.

Once you can pinpoint the anxiety-inducing thoughts, you need to challenge them. Do a quick fact check. Is what you’re thinking actually true? Are there other ways of looking at the situation? If you can’t see any different viewpoint, tell a loved one about your thought and ask them to help you challenge it — a new perspective can be beneficial.

The final step is to do the actual reframing. You’ve pinpointed the negative thought and discovered it’s not true or as black and white as you originally thought. Next, you give yourself a new, more positive message.

For example, you may have been telling yourself you aren’t qualified for the position, and once you start, they’re going to see right through you. Okay. You’ve discovered a negative thought. You challenge it by realizing you must be qualified if you made it through the interview process. Your reframed view could become, “Even though I might not know how to do everything right away, I’m qualified to work here and willing to learn.”

2.   Practice Mindfulness

Mindfulness is another valuable technique to ease anxiety symptoms. Unlike reframing, these techniques won’t cure your anxiety, but they can make the physical result much easier to bear. If you find your thoughts spiraling out of control, your heart rate racing, your breath coming fast and short or any other anxiety symptoms, take a few moments for mindfulness.

Choose a technique that resonates with you. It needs to be something that grounds you and keeps you present in the moment. If you frequently experience anxiety, mindfulness may not come easily at first, but keep going. Some people like to engage in a quiet hobby like knitting or coloring. Others want to meditate or journal.

These practices are especially helpful if you make it a habit, not just when your feel anxious but by making mindfulness part of your routine. Check in with yourself regularly, do some deep breathing, go for a morning walk — anything that keeps you in the moment and centered in your own body and experience.

3.   Talk to a Professional

Sometimes, the best way to treat your anxiety is to talk to a professional, especially if you’ve been experiencing anxiety long-term. You can visit a licensed psychologist or psychiatrist in person or schedule a telehealth appointment. They’ll know how to calm new job anxiety and give you the mental toolkit you need to succeed.

Just talking through your situation and feelings might be enough to ease your anxiety about starting a new job. A neutral outsider’s opinion hits differently than talking to someone who knows you well. Your therapist can walk you through a reframing process to take control of your negative self-talk and perceptions. They may also be able to guide you to some new mindfulness techniques to try.

4.   Have Some Fun

Possibly the worst thing you can do for your anxiety is to sit and wallow in it. Get up and do something. Engaging in other activities you love will help you get some perspective. You’re probably giving your new job anxiety more significance in your life than is warranted. Your life involves more than working.

Call a friend or two and go out to lunch before you start your new job. Go shopping, catch a movie, hit the trails or get your nails done. Do something that brings you joy. The idea isn’t to distract yourself from the problem of your work anxiety. Instead, you’re reminding yourself how full and rich your life is — your job is just one small aspect.

5.   Practice and Prepare

If the root of your anxiety is a fear of the unknown, practice and preparation will be key to easing your symptoms. Some basic preparations might include working through any onboarding materials your employer gave you. In addition, find out all you can about the company and the specific expectations of your role. 

Many people worry they won’t know what to do on their first morning or will be late getting to work. Combat these feelings by giving yourself an ample amount of time. Your built-in cushion will be a blessing if you get to work and don’t know who to talk to, where to go or you get stuck in traffic.

If at all possible, do a dry run of your morning routine. Get up at your new time and prepare for the day how you intend to while working at this new job. Try out your planned route to work and check that your arrival time is on schedule. Then, the night before your first day, get everything ready for yourself. Lay out your clothes, set the timer on the coffee maker and go to bed on time. You’ll sleep much better knowing you’ve done everything possible to set yourself up for success.

A Little Anxiety Is Normal

Most people will experience some level of apprehension, so whether you’re starting a new job with severe anxiety or more mild symptoms, you’re not alone. In your first days and weeks, get to know your co-workers and position. Your anxiety symptoms should pass with some familiarity and using these wellness tips. If you reach a month or two in and you’re still feeling anxious, it may be time to talk to someone — either a co-worker or employer you trust or your therapist.

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Beth, the Managing Editor and content manager at Body+Mind, is well-respected in the mental health, nutrition and fitness spaces. In her spare time, Beth enjoys cooking and going for runs with her dog.