From Panic To Performance: Overcoming New Job Anxiety

  • 14 months ago
4 minute read.
From Panic To Performance: Overcoming New Job Anxiety

Beginning a new job can be anxious and exhilarating at the same time. It's normal to feel a sense of new job anxiety when starting a new position, but it's important to know that you're not alone.

There are several coping strategies and techniques that can help you overcome new job anxiety and thrive in your new role.

  1. Prepare Thoroughly
  2. Take Breaks
  3. Practice Self-Care
  4. Seek Support
  5. Set Achievable Goals
  6. Get Feedback
  7. Manage Expectations

Prepare Thoroughly

One of the most effective ways to reduce new job anxiety is to prepare yourself as much as possible before starting the job. Research the company you'll be working for, learn about your role and responsibilities, and understand the workplace culture.

  • Research the Company: Before you start your new job, do some research on the company you'll be working for. Look up their mission statement, values, and goals. Read about their products or services, and see if you can find any recent news or press releases. It will help you understand the company's priorities and give you a sense of what to expect.
  • Learn About Your Role and Responsibilities: Make sure you have a clear understanding of your job duties and responsibilities before you start. It could mean reviewing your job description or asking your supervisor for more information. Knowing what is expected of you will help you feel more confident and prepared.
  • Understand the Workplace Culture: Every workplace has its own unique culture and way of doing things. Take some time to observe the workplace environment and get a sense of the workplace culture. Pay attention to how people interact with each other, how they communicate, and what their priorities are. It will help you understand what is expected of you and how to fit in.

Take Breaks

Taking regular breaks throughout the day can help you manage stress and anxiety. Even if it's just a few minutes to step away from your desk, stretch your legs, or take a few deep breaths, breaks can help you feel more relaxed and focused.

Here are a few ideas for taking breaks during the workday:

  • Take a short walk outside or around the building.
  • Do a few quick stretches at your desk.
  • Practice deep breathing or meditation.
  • Listen to music or a podcast.

Practice Self-Care

Self-care is essential for managing anxiety and promoting overall well-being. It could mean engaging in activities you enjoy, like reading, listening to music, or spending time outdoors. It could also mean taking care of your physical health by eating well, getting enough sleep, and exercising regularly.

Here are a few self-care ideas:

  • Take a relaxing bath or shower after work.
  • Cook a healthy meal or order your favorite takeout.
  • Get a good night's sleep.
  • Take a yoga or exercise class.
  • Schedule time for a hobby you enjoy.

Seek Support

Having a mentor or coworker who can offer guidance and support can be incredibly valuable when starting a new job. They can help you navigate the workplace culture, give you advice on how to handle difficult situations, and provide emotional support when you need it.

Here are a few ways to seek support:

  • Reach out to a coworker who has been with the company for a while and ask them for advice or guidance.
  • Look for a mentor within the company who can offer guidance and support.
  • Join a professional networking group or online community to connect with others in your industry.

Set Achievable Goals

Setting achievable goals can help you build confidence and feel more in control of your work. This could mean breaking down larger projects into smaller, more manageable tasks, or setting specific goals for what you want to accomplish in your first few weeks or months on the job.

Here are a few tips for setting achievable goals:

  • Start with small, manageable tasks that you can accomplish quickly.
  • Break larger projects down into smaller tasks or milestones.
  • Write down your goals and track your progress.
  • Celebrate your accomplishments, no matter how small.

Get Feedback

Getting feedback from your supervisor or coworkers can help you understand how you're doing and identify areas for improvement. You may feel more a part of your team and the task you're performing as a result.

Here are a few ways to get feedback:

  • Schedule regular check-ins with your supervisor to discuss your progress and ask for feedback.
  • Ask a coworker to review your work and offer suggestions for improvement.
  • Attend team meetings and participate in discussions to get a sense of how your work fits into the larger picture.

Manage Expectations

It's crucial to manage your expectations when starting a new job. Don't expect to know everything right away or be able to do everything perfectly from day one. Give yourself time to learn and adjust to your new role.

Here are a few tips for managing your expectations:

  • Be kind to yourself and give yourself time to absorb new information.
  • Recognize that mistakes and setbacks are a normal part of the learning process.
  • Ask for help when you need it.
  • Focus on progress, not perfection.


Starting a new job can be both exciting and overwhelming, but with the right strategies and mindset, you can overcome new job anxiety and thrive in your new role. Prepare thoroughly, take breaks, practice self-care, seek support, set achievable goals, get feedback, and manage your expectations.

Remember that everyone experiences new job anxiety to some extent, and it's a normal part of the transition process. With time, patience, and the right tools, you can successfully navigate the challenges of starting a new job and building a fulfilling career.

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