Adapting to a new environment can be hard sometimes and a new work environment isn’t left out. The fact that you have to deal with some strangers can make one anxious. Having worn these shoes before, I know exactly how and where it pinches, and, therefore, I’d be discussing how to deal with new job anxiety.
A panic attack or anxiety attack can happen to the best of us – I was once a victim. I remember resuming work as a customer service agent with a sales company and how I felt In the new environment.
I felt unease and the whole new air made me nauseous. Mind you these are wonderful guys doing great work, but for me, it was a whole new environment, and I struggled to fit in.
I was good at my job, I understood what was expected of me, and yet I was very anxious. However, I had to overcome this anxiety to be able to work effectively and efficiently.
I know some other people have at one time or the other felt this way in a new office environment and for this set of persons and others who might be starting a new job, I’d be sharing my tips on how I overcame my new job anxiety.
For the time being, take a look at our table of content for a summary of this article.
Table of Contents Hide
- What Does New Job Anxiety Look Like?
- 10 Ways To Overcome New Job Anxiety
- #1. Practice Self Validation
- #2. Talk To Someone And Ask For Support
- #3. Put Your Stuff Ready For Work A Night Before
- #4. Dress For Success
- #5. Plan To Reward Yourself
- #6. Consider Therapy
- #7. Be Wary Of Your Body Language
- #8. Engage With Your New Colleagues
- #9. Talk About You Strenght
- #10. Ask for Clarifications On Your New Role
- What Is An Anxiety Attack?
- What Does An Anxiety Attack Feel Like?
- How can you stop an anxiety attack?
- What Are The Typical Anxiety Attack Triggers?
Anxiety attacks can happen to anyone and at any time, whats Important in such events or episodes Is to know how best to handle it when it comes.
A couple of things could trigger it in some people for some persons It would be noise, and for others finding themselves in a new environment Is all It takes. This is why we have New job anxiety.
This kind of anxiety is usually triggered when one finds him or herself In a new environment. And In the course of this article, we’d try to understand how it works.
What Does New Job Anxiety Look Like?
According to a review from Choosingtherapy.com “It is common to feel pretty drained/exhausted at the end of the workday due to learning an entirely new job, meeting new people, and being ‘on’ all day,” explains Kerry Heath, LPC-S, NCC, CEDS-S.
Increased heart rate, unsettled stomach, decreased appetite, sleep disturbances, and impaired attention are all common anxiety symptoms while starting a new job.”
“It’s probably natural to be unable to sleep the night before a new job or to be concerned for a day or two. But, according to Eric Patterson, LPC, “not being able to sleep for a month, losing weight, experiencing panic attacks, and becoming worse week after week may indicate an anxiety disorder.”
10 Ways To Overcome New Job Anxiety
Below are some of the ways one can overcome New job anxiety
#1. Practice Self Validation
You can do this by ruminating on why you were hired in the first place. It’s no secret that other people were probably called In during the Interview, but somehow you were chosen.
Reflect on this – It means you’re In the right place, and you’re taking the right steps. If you continue to remind yourself of this, It will help you feel more at home.
Therefore, when you experience the inevitable new-job anxiety as you begin, notice it and pause briefly. Take a slow, deep breath to reset, and remind yourself of this single strength.
Imagine yourself using it on the job. Keep it at the forefront of your mind to boost your confidence and reduce your anxiety.
Additionally, you must start practicing positive self-talk and also take deep breaths to reduce your heart rate and alleviate the physiological symptoms of anxiety.
#2. Talk To Someone And Ask For Support
Doubt is a big source of anxiety, according to Dr. Ericka, a Board Certified Psychiatrist at Goodwin Wellness.
You must at all times remind yourself how amazing you are and how much qualified you are to have gotten the job.
If you’re finding it difficult showering yourself with these compliments and words of encouragement, call a friend. You could also call your family member, let them tell you how amazing and qualified you are at your job.
#3. Put Your Stuff Ready For Work A Night Before
Doing this will help relax and your nerves and keep you off the edge. This will have you worry about less the following morning and therefore, not get flustered.
If you can do a trial run the day before around the time you are due to start—by minimizing all these possibilities that can go wrong, you will feel much more relaxed.”
“Take stock of what you can manage and what you can’t!” advises Evan Lawrence, LMHC, CPT. This falls in line with the principles or philosophy of stoicism.
List (preferably write) your options for what you can, and remember the attributes in you that allow you to get through previous uncontrolled situations for what you can’t.”
#4. Dress For Success
Looking good is good business and a way to boost one’s confidence. Dress the best way you can to work and chances of new job anxiety will be virtually non-existent.
When you look your best, you’d give out confident vibes and will put a pep in your step.
#5. Plan To Reward Yourself
I do this when I want to accomplish certain goals or get the desired result. The promise of self-rewarding my efforts usually spurs me into getting such tasks completed.
You to can apply it to your perceived new job anxiety. The promise of doing something fun for yourself might actually get you through the day with little or no new job anxiety.
#6. Consider Therapy
Many therapists use forms like the Beck Anxiety Self Assessment to assess and explain anxiety, according to Eric Patterson, LPC, because anxiety is a spectrum.
For example, on a scale of 1 to 10, 1 to 5 may reflect a normal or expected range of intensity, whereas 6 to 10 may suggest the presence of a diagnosable anxiety disorder.”
Even those who believe they are accustomed to anxiety or who have been diagnosed with “high functioning anxiety” may benefit from consulting a professional to build healthy, long-term coping mechanisms.
#7. Be Wary Of Your Body Language
Your body language gives off what you have In mind. It screams your intentions even before you utter a word about it. So, mind the way you carry yourself as it conveys your level of self-assurance.
At all times you must keep an eye on your body language and make adjustments where necessary to communicate self-assurance.
By keeping your chin up, shoulders back, and feet 12 inches apart with your weight evenly distributed on both feet, you can begin to portray self-assurance.
If you do this on a regular basis, you will begin to feel relaxed and at ease in your own skin, and you will begin to own who you are. With your body language, you can communicate self-assurance.
#8. Engage With Your New Colleagues
This is one aspect of working In a new environment that contributes significantly to new job anxiety. The thought of walking up to introduce yourself and strike up a conversation can be crippling.
It’s usually in this period that the new job anxiety starts to build up, and once you can conquer this area, It will be a whole lot easier to get by on your first day at work.
According to a post published by ChoosingTherapy.Com, Dr. Rae Mazzei, Health Psychologist, Evolutions Behavioral Health Services says, “Remember that everyone started somewhere. It’s okay to feel intimidated at first, but don’t let it consume you.”
Additionally, she said ” find time to engage these peers and see how you be helped by them or what you can learn from them. It may surprise you to find that they had similar new job anxiety when they started out. Also, get emotional support when you think you need It, It will help put things In perspective.
#9. Talk About You Strenght
Because they are uncomfortable with self-promotion, many introverts miss out on opportunities to lead. Self-promotion is regarded as bragging by them. Self-promotion, on the other hand, is not the same as bragging.
It is driven by accomplishments, whereas bragging is driven by ego. Find and/or develop chances to keep important stakeholders informed about your new job’s contributions to successful initiatives. Early victories instill confidence in your ability to win the next game.
For instance, at your manager’s performance appraisal or a status update meeting, mention your accomplishments. You might even be able to share in a memo that is circulated extensively throughout your company.
#10. Ask for Clarifications On Your New Role
“Some activities that can help you reduce your anxiety and tension are to:
Obtain clarification from your boss (understand your responsibilities! ), and
Be gentle with yourself (Starting a new job is a learning curve; no one is good at their job from day one.), and …
Plan out an action plan of how you’re going to get organized in your job so that you know what you have to do and have the right tools to get things done.”
What Is An Anxiety Attack?
Anxiety happens when a person feels tension, has troubled thoughts, and is experiencing physical changes such as an increase In blood pressure. These concerns could be a result of one being late for an important appointment. It could also happen when one is gravely ill or just faced with the unknown.
Virtually every human goes through these feelings every day, however, experts suggest that if such feelings are severe, then one might be suffering from an anxiety disorder.
What Does An Anxiety Attack Feel Like?
“Anxiety is linked to what you perceive as stressful or threatening.”The illness can be mild, moderate, or severe, and, unlike a panic attack, anxiety “often accumulates gradually.”
Anxiety signs and symptoms differ in people. Feeling tight or uncomfortable, being unable to relax, worrying about the past or future, crying, and not being able to sleep are some of the usual manifestations.
How can you stop an anxiety attack?
As seen on DMC.org. Dr. Elena Touroni, a consultant psychologist and co-founder/co-CEO of the virtual psychology clinic, My Online Therapy, shares the following techniques for helping to find some calm in the face of an anxiety attack:
Take long, deep breaths.
Breathe in for 5 seconds, then out for 7 seconds. Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a sense of ease and calm.
Remind yourself that you’re going to be OK.
Anxiety attacks can be scary but they can’t harm you. If you wait it out, you’ll come out the other side.
Don’t fight it.
The less you fight, the more quickly it will dissipate. Try telling yourself, “I’m safe.”
Ground yourself by dropping into your senses.
Smell your hand cream or splash some cool water onto your face.
What Are The Typical Anxiety Attack Triggers?
“Anxiety attacks are frequently triggered by someone feeling extremely concerned or afraid in anticipation of a specific event or situation,” Touroni explains. She goes on to say that these instances are more common among persons who already suffer from worry in general.
“And, given that anxiety and depression are two of the most common mental health conditions (and frequently coexist), anxiety episodes are rather common,” she adds.
But, according to Touroni, that doesn’t mean they shouldn’t be treated seriously. She emphasizes that if someone is having anxiety attacks, they should always seek the help of a mental health expert.
While despair and stress can set off an anxiety attack, Dr. LA Barlow, a psychologist at DMC Harper University Hospital, notes that each person’s anxiety triggers are unique. “What may elicit a response in one individual may not elicit a response in another. Some people are more quickly triggered and more susceptible to anxiety attacks due to factors like personality and past history,” she explains.
And if you’ve had one before, you’re almost certain to have another. “Oftentimes, after an individual has had an anxiety attack (without correct interventions), they are more prone to having another anxiety attack once triggered again,” adds Barlow.
Having to work In a new environment filled with people you barely know might not be an easy task, but still needs to be done. It’s like a necessary evil. Therefore, one must prepare him or herself for the worst-case scenario which includes new job anxiety.
Mastering these guides we’ve outlined above will help you do that(prepare for the worse) If you’re starting a new job. If you’ve already started and Is been dealt with by new job anxiety, the steps above would also help you.