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Anxious About Your New Job? 4 Tips To Help You Through The Transition

man of color in suit sitting on bench adjusting his tie

It’s not unusual to feel stressed about your first day at a new job. It’s an inevitable part of the process. But, if you have anxiety issues, this entire experience could feel a lot more daunting. You find yourself ruminating on worst-case scenarios. Will they like me? Am I up to the task? Why didn’t I just stay at the previous gig? There is no shortage of negative self-interrogation.

Fortunately, despite the presence of anxiety, you have plenty of useful resources at your disposal. You may not see them right now but, by the end of this post, you will. 

4 Tips To Help You Through The New Job Transition

1. Talk Back to the Anxiety 

Anxiety is a skilled and relentless liar. However, it rarely if ever stands up to fact-checking. Thus, there are steps you can take to challenge this self-sabotaging mindset:

  • Identify the cause of anxiety. Reduce its power by dragging it out into the light and naming it.
  • Make a list of your strengths and never forget that they hired you precisely due to these strengths.
  • When your inner critic tries to speak failure over you, talk back. Counter the worst-case vibe with a best-case vibe. 
  • Remember, worrying is wishing for something you don’t want. So, why not visualize what you do want?

2. Reality: All Newcomers Need an Adjustment Period 

Adjust your expectations. It’s awesome that you want to step right in and kick ass. In some ways, you surely will. Still, there will be areas that require time to settle in. Give yourself room to learn and make mistakes. A great way to connect with your new co-workers is to ask them for help when you need it. It’s not a sign of weakness. Rather, this is how teamwork happens. Be patient as you learn the ropes.

man of color in suit sitting on bench adjusting his tie

3. Be As Prepared As Possible 

This is not permission to become obsessive. What we’re talking about here is taking control of what is in your control. For example: 

  • Do a trial run of your commute to gauge traffic, timing, and more
  • Ask in advance about dress codes, break times, workplace rules, etc. 
  • Lay out your clothes the night before
  • If you bring your lunch, prepare it the night before
  • Hit the sack earlier than usual
  • Get up bright and early on Day One, do something positive for yourself, and then get out the door with time to spare

More specific to your new position, communicate ahead of time with your new supervisor. Clarify your role and what’s expected of you. Ask for input. This will not only impress them, but it will also ease your mind as you walk in the door. 

4. Reward Yourself 

Starting a new job is challenging for everyone. This means everyone. In preparation for this reality, plan an end-of-the-day reward for yourself on that first day. It’ll give you something to focus on in times of stress. It also gets you in the habit of celebrating life’s accomplishments — big and small. An excellent counterpoint to anxious thought patterns involves consciously acknowledging your successes. So, set up something to keep you excited throughout that first hectic day.

Anxiety Can Be About More Than a New Job

Switching jobs is a common reason for stress. But you may notice that anxiety is present in other situations in your daily life. It is possible that we’re talking about much more than the new gig. After all, anxiety disorders are the most common mental health issue on the planet. Thus, if you think there’s more going on, it makes sense to ask for help. Connecting with a therapist is an excellent option for learning more.

Reach out to learn more about anxiety therapy or life transitions to help you through.

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Green Heart Therapy provides in-person psychotherapy for adults, teens, and children in Los Angeles and online therapy across California.