It’s normal to be nervous going into a new job, but what if your anxiety becomes overwhelming? Senior Clinical Psychologist  Dr Aoife Dáibhis outlines 5 ways to overcome it, with new job anxiety tips to help you reap the wellbeing benefits of your new challenge.

A certain amount of anxiety can be expected when you’re faced with change. It actually plays an important role in keeping us alert, preparing us for unfamiliar situations, and making sure that we don’t get caught out. If you’re starting a new job, those butterflies in the stomach and ‘what if’ thoughts can activate certain positive behaviours – you might catch an earlier train to make sure you’re not late to your new office location, for example. So, it would be a little bit surprising not to experience some level of new job stress.

New job anxiety becomes a problem, however, when it’s changing your behaviour in a way that interferes with your positive functioning. That might manifest as not being able to complete tasks or sacrificing work-life boundaries as you stay at your desk for hours preparing for the next day.

Everyone is different, but you’d expect anxiety to lessen within the first couple of weeks. When those emotional, mental and physical feelings of stress or tension – from heart palpitations to a mind racing with negative thoughts – are at an uncomfortably high level and continue past that settling-in period, you might need to seek support.

So, what can you do to get things under control and start enjoying this new challenge? Let’s look at some tips for dealing with new job anxiety.

1. Approaching with curiosity

Managing anxiety when starting a new job will depend on where it’s coming from. So, get curious about your anxiety. When it strikes, go beyond those surface feelings to uncover the thought process behind it. What specific aspect of the job is making you anxious? Are you worried about some skill you feel isn’t up to standard? Then you might need a mentor. Having trouble carving out a work structure? Some daily planning and healthy boundary setting may help.

Journaling can be a great outlet and help you to spot patterns and sticking points. It won’t change what you need to address, but it can really help draw your awareness to what’s happening in your day. It can be as simple as putting aside 5 to 10 minutes in your day to write everything that comes to mind, without editing yourself. Set a timer, don’t worry about spelling or grammar, and write until it goes off. Then reread your entry.

2. Adjusting your mindset

We tend to jump into what we call ‘thinking errors’. This is when we fill in the gaps of what we think is happening. When you’re feeling anxious about starting a new job, the emphasis will often be on the negative. So, if you don’t get a response from your new boss, you assume they’re not happy with you. You’re not getting the full picture, so you jump to conclusions. This can lead people down the path of catastrophic thinking – where you don’t make one deadline and assume you’ll be fired. When those thoughts surface, try to catch them and consider them with a clear eye. Wind it back and realise that there are other explanations for what’s happening. Your boss is simply busy. You’re not expected to hit the same targets in your first month as people who’ve been there for 10 years.

Combine that with positive affirmations to counter the negative bias. Remind yourself why you got the job, along with all your skills and strengths. This will get you into the habit of making space for a positive boost and change your mindset for the better.

There are specific anxiety management techniques that can help to manage the physical feelings and have a knock-on impact on your behaviour and cognition. A particularly effective one to use at your desk is the five senses grounding technique. By engaging all your senses, you can connect with the present moment in a powerful way. To begin, pay attention to your breath, slow it down, and then follow these steps:

• Notice five things you can see around you
• Notice four things you can touch
• Notice three things you can hear
• Notice two things you can smell
• Notice one thing you can taste

3. Putting in the prep

Key triggers tend to be unfamiliar situations, starting with those first day concerns around where you’re supposed to go and who you’re supposed to meet. So, you might want to offset those curveballs. Now, it’s a balance; you don’t want to overdo it. But there are practical things you can do that shouldn’t be too time-consuming. Before starting the job, it’s a good idea to prepare things like your route to work. Doing a practice run can be helpful. If you can get in touch before starting, ask where you’re meant to be, who you should ask for upon arrival, things like that.

All those uncertainties are pretty universal, so you also want to acknowledge that and mentally prepare yourself to ease into the role. It’s a good idea to take space and time to orient yourself. Don’t rush your onboarding. Do you have everything you need? You won’t want to find yourself without a swipe card and having to ask somebody to bring you to the bathroom. See what your day-to-day will look like before you jump into too much. And, while you’ll be eager to make a good first impression, try not to over-commit or over-promise in the first few days. No one will be placing the same level of expectations on you as you will on yourself.

4. Connecting with colleagues

We do better when we have some psychological safety and that comes from having supportive relationships. So, try to make connections with people – that can be as simple as having the names and numbers for your line management and HR. Ask plenty of questions and get your colleagues to clarify things. People are used to onboarding and they’ll know that a newcomer needs a little bit of support when they’re starting out. Everyone has experienced new job stress.

If you’re primarily working remotely, it can be tougher to get to know people. If there’s an opportunity to go into the office at least once or twice a week, I would encourage people to do that. Even if it’s a little awkward, very little beats meeting people face-to-face. That watercooler talk puts the foundations in place for good working relationships. People also don’t necessarily share tips or insights on office culture in a formal way, it comes from those chats. If that’s not an option, you might suggest a virtual coffee break with a colleague at the end of a meeting.

On the flip side, there is plenty those colleagues can do to support the newcomer. From a line management point of view, having that laptop and phone in place on the first day shows they’re expected, welcomed and valued. Orientation is a great help – showing them around the building and teaching them that trick to get the coffee machine to work! Pointing out the admin person who knows everything. Pre-meeting introductions or bringing them for a coffee and a post-meeting chat, so they know get to know names and faces and feel comfortable about seeking support.

5. Practicing self-care

Rather than focus entirely on the new job, take a holistic approach to your wellbeing. One of the most important things to do in terms of reducing anxiety is to pay attention to your daily routine. The key foundations of good mental health are getting enough sleep, eating regularly, and having some meaningful activity outside of the job.

So, aim for seven to nine hours of sleep per night. You should be eating three regular meals, with two to three snacks, every day. This can be impacted when anxiety brings on nausea or when you start skipping meals because you feel too busy. Prioritise that and you might just see a real difference in your outlook.

In terms of unwinding away from the work, it comes down to people’s personal preference. Think about what you want to get out of your evenings. Reconnect with activities you enjoy. Getting out for a walk and other forms of exercises will bring a host of benefits. As will connecting with other people. An advantage of getting into Monday night football or that yoga class is that you come into contact with people outside your normal sphere of reference. That helps us open our minds and start to think differently. A bit of novelty and stimulation is great for stress.

A positive takeaway

Remember that feeling anxious about starting a new job is normal, and not necessarily to be avoided. Curiosity is key – get to the root of your concerns and start taking positive steps beyond them. If the anxiety is interfering with your wellbeing or functioning, it’s time to act. These new job anxiety tips will help you get started.

Overall, taking on the challenge of a new job is great for us. If you’re lucky enough to be starting in a role that interests you and that you know deep down you can perform well, that’s an incredible opportunity. It can foster new skills, give you a sense of accomplishment, and boost your wellbeing. As we progress in our careers, we learn what we truly enjoy, and what we want out of life. With the right approach, you can stop any unhelpful anxieties getting in the way of that.


Take a look at Vhi's mental health supports in place to help members through the stressful times in life.

This content is for information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek advice from your GP or an appropriate medical professional if you have concerns about your health, or before commencing a new healthcare regime. If you believe that you are experiencing a medical emergency call 999 / 112 or seek emergency assistance immediately.