In the meantime, here are six effective ways to minimize new job anxiety and stress.
Stress and poor sleep have a toxic relationship, and once you get into that cycle, it can be hard to get out. However, prioritizing sleep is a must when facing a new job and managing anxiety.
Start by outlining when you’ll need to get up for your new job and reverse engineering your bedtime to ensure you get a full eight hours. Then, create a structured bedtime routine to help your mind unwind and relax. Use mindfulness practices and disconnect from technology at least an hour before bedtime. You can also use a wearable to signal to your body that it’s time to sleep (get more info).
If you wake up at night and can’t get back to sleep, get up and do a soothing activity to help you unwind. Remind yourself that thinking about the future isn’t going to help you tonight, and redirect your thoughts to something soothing.
Lean on your support people and have a vent session about your fears. Talk about why you’re feeling nervous and dig into the root of the issue. Choose someone in your life who is good at listening and practising empathy.
If you don’t have a support person up to the task or need an unbiased opinion, seek an online support group or book a counselling session. Working with a therapist can help you put strategies in place to overcome your anxieties and walk into your new job with confidence.
Take some time to process what specific thoughts are causing you stress. Accepting a new job often means significant changes in your home life. For example, you might take a different route to work or have different hours that impact your entire family.
Instead of avoiding these thoughts, dive into them and develop solutions for the problems you face. Create plans and strategies to help you and your family adapt to these changes.
The more you do the night before work, the better prepared you’ll be in the morning. Consider prepping breakfast, setting up the coffee maker, laying out outfits, and anything else you deem necessary to get moving in the morning.
Start adjusting to your new routine before your first day. Incorporate a few practice runs and adjust your approach as needed.
Positive affirmations may seem silly or uncomfortable, but they’re incredibly effective. When you do positive affirmations out loud or in the mirror, you’re rewiring your neural pathways to believe what you’re saying. This is a must if you’re experiencing imposter syndrome or general anxiety about your new job.
Remind yourself why you got the job. List out your qualifications as you brush your hair. Take deep breaths and tell yourself that you’re capable of handling this new experience. In time, you’ll believe it.
Progressive Muscle Relaxation (PMR) is a powerful tool used by cognitive-behavioural therapists to help reduce tension and stress. You can use this as a regular practice each night before bed or do a mini PMR session in your car or at your desk.
To try PMR, sit or lay somewhere comfortable and tense up each muscle group individually. Squeeze and hold that tension for 15-20 seconds, then release. Work through the muscles of your body and feel the tension literally melt away.
Try these effective strategies for overcoming anxiety and stress about your new job. If you find your stress debilitating, reach out to a professional for additional support. Remember, you’ve got this!