Starting a new job can be exciting, especially if it’s an opportunity you’ve had your eye on for a while. But, no matter how much you’re looking forward to a job or career change, it’s understandable to have some anxiety about what’s to come.
Anxiety tends to be fueled by the unknown. When you consider how many “what ifs” there are when starting a new job, it’s easy to see why anxiety can take over.
Thankfully, there are simple and effective things you can do to ease new job anxiety and feel more at peace before jumping into your new position.
Let’s cover a few tips you can put into practice right away as you start this next chapter of your career journey.
1. Be More Mindful
Mindfulness is a fantastic practice for combating anxiety. It keeps you grounded and focused on the present rather than the “what ifs” that try to plague your mind.
When you start to feel anxious or negative thoughts creep in, focus on your breathing. Take slow, deep breaths, and tune into your senses. What can you hear, smell, and feel? Even if you start to notice thoughts coming in, don’t let them take root in your mind. Instead, let them pass by until you feel calm and present.
2. Stop Comparing Yourself
If you’ve already started your new job and you feel like you’re struggling to keep up, it could be because you’re comparing yourself to co-workers who have been there for years.
Comparison is a dangerous game. It can quickly make you feel inadequate and feel like a huge blow to your self-esteem.
Instead of allowing yourself to become riddled with worry about not being as good as your co-workers, focus on improving every day. Learn from those co-workers. Ask for guidance and help when needed, and you’ll soon be just as good, if not better.
3. Look for Patterns
One of the best ways to ease anxiety is to get to the root of what’s causing it. You might know that your new job is triggering anxious thoughts, but why? What are the patterns that make you feel worried on a daily basis? Is it a certain task, certain people, or something like imposter syndrome?
The sooner you recognize the thought patterns that are contributing to your anxiety, the easier it will be to put a stop to them and feel more in control of your thoughts.
4. Strike a Healthy Work-Life Balance
Remember that your life isn’t solely based on your career. If you have new job anxiety, make sure the rest of your life is filled with things that reduce stress.
Take time after work to practice self-care. Exercise, write in a journal, and socialize with friends and family. Finding that balance can make going to work each day easier. You’ll be more relaxed, more confident, and less worried about your job influencing every area of your life.
5. Talk to Someone
It can be tempting to keep feelings of anxiety inside, especially when you’re worried about your career. You might think it’s “unprofessional” to express your worries. But emotions will always demand to be felt. The longer you keep your anxiety inside, the worse it’s likely to become.
Talking to friends, family members, or even trusted co-workers can make it easier to work through your anxiety. Sometimes, all it takes is getting it off your chest to feel better.
But if you’re still struggling, don’t hesitate to reach out to a mental health professional.
Anxiety is often very manageable, but it’s not something you have to tackle on your own. If you’re dealing with new job anxiety and you want to overcome it before it affects your career, feel free to contact me today to set up an appointment.
Jennifer Perera is a mom of two boys, a spouse and a Licensed Clinical Social Worker. She is also Certified as a Perinatal Mental Health Professional by Postpartum Support International. She has a private practice in Springfield, New Jersey and also sees clients throughout New York, Connecticut, Pennsylvania, Florida, and Illinois via telehealth. Her passion is helping new moms and dads find their joy again in parenthood through individual and couples counseling. She also runs workshops for new parents, teaching them techniques and strategies to help them have a stronger relationship - built to thrive during the parenthood years. Jennifer specializes in working with parents during the prenatal and postpartum periods and those coping with grief or loss issues surrounding pregnancy.
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