Starting a new job can trigger a complex mix of emotions, both exciting and nerve-racking. There are many ways to prepare and ease that new-job stress.

You might feel proud of landing a new job and satisfied that your hard work has paid off, but you might also notice some uneasiness creeping in.

What if you can’t handle the workload, or the job is nothing like you imagined? What if your new teammates think you aren’t up to scratch?

The 11 strategies below can help boost your self-confidence and pave the way to a successful first day, week, and month.

Digging into your fears can often yield some useful insight.

Once you identify specific triggers, you can begin exploring helpful solutions:

  • Not sure what to wear to fit in? Cast your mind back to the time you spent in the office during the interview. What were the other employees wearing?
  • Worried about being put on the spot when it comes time to meet your coworkers? Brainstorm an introduction ahead of time.
  • Transitioning to an in-office job after working remotely during the COVID-19 pandemic? Protect yourself and others by getting vaccinated if you haven’t already. Then, check the precautions your company has taken to protect its employees.

Maybe you can’t stop thinking about all that could go wrong. This anticipatory anxiety can quickly get overwhelming, especially when it relates to things you feel unable to control, and new jobs often involve plenty of unknowns.

Physical and emotional preparation can also help quell these worries.

Uncertainty only fans the flames of anxiety, and new job anxiety often relates to the upcoming changes involved:

  • commuting to a new place
  • starting work at a different time of day
  • working more hours each week
  • handling new responsibilities

Prepping yourself for change ahead of time can help:

  • Worried about traffic and travel times? Research different routes, or look into walking or taking public transportation to work.
  • Nervous about how your pets will cope with your sudden absence? Gradually increase the time you spend away from home each day to help them adjust. (However, it never hurts to ask if your new office is dog-friendly.)
  • Wondering where you’ll take breaks and eat lunch? Explore the area around your work so you feel more comfortable in your new surroundings.
  • Not a natural early riser? Begin shifting your sleep schedule a week or so ahead of time so you won’t feel groggy and tired on your first day.

An endless playback of looping thoughts can leave you irritable, uneasy, and distracted.

Anxiety might show up physically, too. It can show up as:

Having coping strategies in place can help you manage these symptoms as they arise. For example, you might try some breathing exercises or create a relaxing playlist to restore some inner calm.

Grounding techniques can help you keep calm and move past confusion and into problem-solving when you receive your first assignment and don’t know where to start.

Self-care makes a difference

Eating nutritious meals, staying hydrated, and avoiding caffeine late in the day might not seem to have much to do with your anxiety, but too much caffeine, lack of sleep, and even certain foods can worsen anxiety symptoms.

Having difficulty getting the sleep you need? It might be worth considering some changes to your nighttime routine.

Try yoga, journaling, or a hot bath to wind down in body and mind.

When overwhelmed, mindfulness techniques can help you anchor yourself in the present moment instead of letting a tide of fear and nervousness sweep you away.

Becoming more mindful can be as simple as acknowledging your worries instead of trying to overanalyze them or push them away. Then, practice acceptance by recognizing your apprehension and letting it go — without engaging with it.

Ever experience a short walk or jog that helped ease some of your worries? You weren’t imagining it. A 2015 research review highlighted exercise as one potentially helpful intervention for anxiety.

Regular physical activity can:

So, next time you feel nervous stress settling in your limbs, try shaking it off with a brisk walk.

Building regular movement breaks into your day can also make a difference. Even a 10-minute walk or stretching session can help ease anxiety.

New job anxiety is common, so there’s a good chance your loved ones have experienced it, too.

Sharing your worries with friends and family can normalize those jitters and help you feel less alone. Spending time with loved ones can also serve as a positive distraction that helps you set your anxiety aside.

The people you trust most can do more than offer emotional support. They can also help you keep things in perspective by reminding you of the qualifications that got you the job in the first place.

As your start date approaches, try to challenge and reframe any trepidation with positive self-talk.

After all, you got the job. Your new employers chose you from a large pool of applications because you have the skills and abilities they need. It may feel intimidating, but you can choose to look at it as an opportunity to shine instead. You’re about to have the chance to showcase your talents.

Still feeling doubtful? Try creating a list of your personal values, professional experience, and achievements to remind yourself why you deserve this.

Anxiety and excitement can sometimes blur together, so some of those butterflies could very well stem, at least partially, from eager anticipation. Use this to your advantage by choosing to view your nervousness as excitement.

One aspect of a new job that many people find exciting? The chance to decorate a new space. If your work has agreed to furnish your workspace and purchase any needed supplies, list some things you’ll need: a calendar, a planner, that office chair you’ve had your eye on, or your favorite brand of pen.

Add a sense of familiarity to your new space by choosing mementos and photos that reflect your personality.

Even finding a new outfit (or two) for your first days or selecting other important items like a water bottle or travel mug can fuel some excitement and put a positive spin on your feelings.

Unpleasant as it sometimes feels, anxiety is a completely natural response to perceived threats. New job anxiety can develop as a manifestation of the threat of possible failure in your new role.

Giving voice to your worries can help motivate you to succeed. When you want to do well, you’ll probably dive into your new responsibilities with enthusiasm and focus — an attitude that can lead to success.

According to a 2017 study, allowing anxiety to motivate you can help reduce some of its unwanted effects, with one important catch. Before you can use your anxiety to improve your performance, you generally need to be clear on where it comes from.

It’s tough to overcome fears you aren’t aware of, so uncertainty around what’s triggering new job anxiety can make it challenging to harness those feelings as a motivational tool.

It’s normal to wonder what your new teammates will think of you, especially if you tend toward introversion.

You don’t have to become best friends with everyone in your office. Still, cultivating workplace friendships can help prevent loneliness on the job — somewhere you’ll spend a significant portion of your waking hours.

Friendly coworkers help smooth your transition, and knowing you have friends at work can help prevent Sunday scaries, making it easier to face the upcoming work week.

Get social

A few helpful strategies:

  • Make time for occasional small talk, even if you hate it. You can always redirect the conversation once you get to know someone better.
  • Ask questions, but make sure to offer information about yourself, too.
  • Show your sense of humor, but be sure to keep it professional.
  • Offer to pitch in with projects or tasks, as long as you aren’t overextending yourself.

Starting a new job is one possible cause of anxiety, but it often has other triggers, too. If anxiety still hovers over you weeks into your new job, it may be worth reaching out for some professional support.

Left unaddressed, anxiety can disrupt your focus, prompt self-doubt and frustration, and contribute to sleep problems and health concerns — all of which can affect your work performance. It can even factor into other mental health concerns, like depression.

Support from a therapist can make it easier to explore specific workplace issues, along with any other factors that might be driving your anxiety. Therapists can also teach strategies to minimize anxiety and navigate it in the moment.

Once your days start to follow a regular pattern, new job anxiety often fades naturally into the background.

If anxiety lingers after you’ve established your new routine, a therapist can offer more guidance on possible triggers and suggest helpful coping techniques.

Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health. In particular, she’s committed to helping decrease stigma around mental health issues.