Starting a new job can be nerve-wracking.
You may feel anxious about fitting in, learning new skills, or meeting expectations. It's totally normal to feel this way.
Many people experience anxiety when starting a new position.
The unfamiliar environment and responsibilities can seem overwhelming at first.
Just remember—you were hired for a reason.
The company sees your potential, even if you're doubting yourself right now. With time and practice, you'll become more comfortable.
In the meantime, we will give you practical ways to help you cope with working in a new environment.
Consider Why You Were Chosen
When starting a new job, it's easy to look down on yourself and feel like you don't belong. Impostor syndrome can kick in, making you doubt your abilities.
When this self-criticism spins out of control, take a step back. Consider why you were chosen for this role.
The hiring manager saw qualities that made you the right fit. Reflect on what made you stand out. Maybe it's your:
- Unique experience
- Creative problem-solving skills
- Willingness to work with a team
- High emotional intelligence
- Passion for the industry
Whatever it is, you bring something to the table that made you the chosen candidate. You earned this opportunity.
Remember that the interview process allowed the employer to get to know you, your talents, and your potential. They wanted you for this job–not someone else.
When that anxious voice tries to convince you that you're in over your head, drown it out with facts. You have valuable strengths to contribute to the team. Keep the reasons you were hired in mind to restore your confidence.
Identify and Address What Makes You Anxious
It's normal to feel some anxiety when starting a new job, but if it becomes excessive and causes you not to function, it helps to dig deeper. Identify specific situations or tasks that make you most anxious. Is it:
- A big presentation coming up?
- Adjusting to a new routine?
- Interacting with new colleagues?
- Meeting the employer's expectations?
- The daily commute?
Pinpointing the root causes brings them out in the open, making them less intimidating. Once you name the source of anxiety, problem-solve ways to address it. The following table offers you solutions to the above five anxiety-causing challenges.
| New Job Anxiety-Causing Factor | How to Address It |
| A big presentation coming up | Practice until you feel confident in the material |
| Adjusting to a new routine | Research and ask about the schedule and master it |
| Interacting with new colleagues | Make an effort to introduce yourself and set up lunch dates |
| Meeting the employer's expectations | Go over your job responsibilities, consult the manager, and prioritize accordingly |
| The new daily commute | Plan your route ahead of time and allow time for unusual happenings |
Taking proactive steps to tackle the realities rather than worrying about the unknown greatly reduces anxiety.
Challenge your Negative Thoughts
It's easy to get carried away with negative thoughts when you're anxious about a new job. Your inner biased critic might say things like, "I don’t have what it takes," or "My colleagues won't like me."
These distorted thoughts can sabotage you if left unchecked. An effective coping strategy is to actively challenge the irrational beliefs behind your anxiety. When a negative thought pops up, stop and evaluate it objectively. Ask yourself,
- Is this worry realistic, or am I imagining a terrible outcome will occur?
- What evidence do I have that this defeating thought is true?
- Is this persistent thought helping me or holding me back?
- Am I ignoring the positive?
- What Advice Would I Give Someone Else?
As you analyze the negative thoughts, you'll realize the anxiety stems from unlikely worst-case scenarios, not facts.
This mental exercise moves you from a panicked emotional state to a more rational, problem-solving mindset.
Stay grounded by validating your skills and accomplishments. Look for proof that you can handle challenges that come up. Over time, actively challenging negative self-talk will come naturally and lessen anxiety.
Prepare Well for the First Days
The first days at a new job can be the most unpredictable and frustrating. You’re flooded with new tasks, processes, and people. It’s easy to feel disoriented or overwhelmed.
One way to manage anxiety is to over-prepare during the onboarding period. Use the following tips to cope:
- Take detailed notes during orientation meetings
- Ask clarifying questions about your responsibilities
- Request checklists or manuals you can reference
- Familiarize yourself with tools and systems you’ll need to use daily
- Locate important contacts in the office directory
Doing this legwork upfront will equip you for success during those critical first weeks. When anxious thoughts creep in, review your notes and remind yourself that you have the information needed to complete assignments.
Reflect on what went well each day, not just where you stumbled. Trust that your diligence will steadily ease the transition. With proactive planning and focus, this anxious period will soon be behind you.
Discover more about workplace anxiety even for veterans: Workplace Anxiety: Causes, Symptoms, and Coping Tips
Use Calming Exercises
When anxiety strikes at a new job, it can be hard to think clearly or stay focused. Your mind and body feel tense, on edge, maybe even panicky. In these moments of stress, try using calming exercises to press reset.
For example, when Nduko started her new job, the colleague she was assigned to show her how things work was giving her a hard time. To cope, she would take a few minutes to step away from her workstation and practice deep breathing.
Nduko would inhale slowly through her nose, feeling her belly expand with air. After a few seconds, she would exhale gently through whistle-shaped lips. She would repeat this pattern until she felt her body relax.
Other calming exercises you can try include going for a short walk outside to change your environment and clear your head or meditating on God's word and asking for His guidance.
Additionally, you can scan your body, notice any tense parts and release the tension. Or, keep fidget toys like stress balls or artwork items at your desk for mini anxiety relief breaks.
Having go-to calming strategies helps you regain control so anxiety doesn’t affect productivity most of the day. Stay centered by making time to decompress and detach from worried thoughts.
Ready to Rock at Your New Job?
Starting a new job is always challenging, but you now have powerful strategies to manage anxiety and stress. When you feel doubt creeping in, go back to why you were hired.
In addition, address specific worries proactively, reframe distorted thoughts, calm your mind through breathing, walking, or meditating and prepare thoroughly during onboarding. By practicing these coping skills, you'll gain confidence each day.
If you still struggle to cope at your new workplace, don't hesitate to contact Mental Health Wellness Kenya. We are committed to helping employees boost their productivity by offering one-on-one counseling and group therapy sessions.
