Anxiety about a new job: what to do

Do you feel anxious about a new job? Do you find it difficult to identify its causes and find effective solutions to free yourself from this tension? The causes of this anxiety can be multiple: the need to make a good impression, a feeling of uncertainty, fear of change, fear of failing, “not measuring up” or not being liked, imposition of a learning pace that is too fast, etc.

The strategies that can help you are also diverse.. In this article, we talk about six of them so that you can start applying them, and thus progressively reduce this anxiety.

Anxiety about a new job: what to do

Anxiety about a new job manifests itself, like anxiety in general, with various symptoms: psychological (for example, fear of one’s own anxiety), physiological (pressure or pain in the chest, excessive sweating, tachycardia, fatigue, internal tension, nausea, headaches…) and behavioral (avoidance, for example).

However, more important than treating these symptoms (also) is identifying what causes us anxiety. And above all, prevent the appearance of these factors that cause it. How can we work on this anxiety and free ourselves from it? We propose some ideas for this.

1. Identify what worries you

If you suffer from anxiety about a new job, it is important that you begin to identify what is really causing you anxiety or concern.

Is it the fact of meeting new people? Of not doing it well or not being up to par? Is it the fear of the unknown? The fear of failing? Write down everything that causes you discomfort, become aware of it and start thinking about some strategies that can work well for you to reduce that anxiety.

2. Reflect: are they realistic fears?

Related to the previous point, the following arises: try to reflect on whether your fears, your anxieties or your anxieties are due to “realistic”, objective or real causes. For example: how likely is it that you will “fail”? Or that you “make a fool of yourself” on the first day? Are they objective or disproportionate fears?

What are they based on? If you become aware of all this and dismantle your fears, It may happen that you realize that in reality the situation is not so alarming (But that doesn’t invalidate your anxiety; remember, you have every right to feel it!)

3. Allow yourself to feel that anxiety

Contrary to what is usually thought, Anxiety cannot be combated by trying to eliminate it or by running away from it., but doing the opposite: facing it. And facing it implies give yourself permission to feel itand being able to tolerate it (in these cases, breathing exercises can work very well for us).

4. Organize, plan and ask

Anxiety about a new job can have many causes. For example, the fear of missing the first day, of missing things we need, of arriving late… Luckily, These are things that can be worked on.. As? Through planning.

Write down, the day before your first day, everything you will need. Mentally record the time at which you should leave home so as not to be late (leave a little earlier, in case something unforeseen arises).

Bring an agenda with you, with any questions you may have on the first day and, above all, ask everything you need. Information gives certainty and certainty, peace of mind (enemy of anxiety!).

5. Manage your time well

Poor time management is often the cause of our anxiety (at work and in other areas). Therefore, one way to reduce it is to manage your time well (outside and inside work).

Outside: anticipating what we may need on the first day, for example, as we have already said. Inside: organizing the tasks and the time we will dedicate to each of them to perform at our best, but without stressing ourselves.

6. Focus on tasks you can solve quickly

When we suffer anxiety about a new job, It may be difficult for us to focus, especially in the first few days. in the tasks. Or that these “become a mountain.” Therefore, it is important that you start the day with tasks that you can solve in a matter of minutes or a few hours. That will give you a feeling of effectiveness and resolution.

It will make you feel that you are moving forward and will strengthen your trust. Progressively, take on the most arduous or extensive tasks. You can try designing a list with three priority levels for tasks: not urgent, medium urgency, very urgent. And resolve them based on urgency and also time.

Prevent and combat anxiety

And you, have you ever felt anxiety at work? What strategies have you used to feel better? Here we have focused a lot on preventing anxiety, by working on its causes.

However, you can also apply relaxation techniques that help you reduce your own anxiety. For example, breathing or relaxation techniques, yoga, mindfulness, etc. Find your own strategies and start putting them into practice!

You might be interested…