Starting a new job is exciting and energizing. But such a big change can also feel stressful and nerve racking.
In those first days and weeks at a new job, you know your coworkers are deciding who you are based on how you’re behaving and reacting, and that can heighten your self-consciousness and stress.
So how do you deal with new job stress while also making a positive impression on your boss and coworkers?
Here are some simple tips to handle new job stress.
Control what you can
Not everything is within your control — your boss’s mood, a sudden deadline, the weather. But a few important things are, so spend your energy there.
Get into the habit of arriving at work on time — even early. This has the effect of both lowering your stress and helping you making a good impression on your superiors.
Make sure your appearance on the job is clean and neat. You don’t have to be a fashionista, but a clean, unwrinkled shirt tells others that you care what they think.
Manage the physical symptoms of new job nerves by breathing deeply during stressful moments or by committing to regular exercise, which has been proven to reduce anxiety. Or, even better, do both.
Practice letting go
If you are not in charge of something, however, let it go. When the office gossip is stirring the pot, stay aloof. If a client appears irritated, don’t fret. Even when you’re certain you caused that irritation, you can’t fix the past. Simply resolve to do better next time, and then push on.
You can even practice letting go of your own fears and insecurities.
If you find yourself thinking unhelpful things like “I’ll never get all this done!” or “If I don’t make this deadline, they’ll fire me for sure!” or “Why did they ever hire me? I’m not up to all this!” — stop. Take a deep breath, and realize that this voice is not telling you some deep, hidden truth.
You can do this.
Get enough sleep
Stress can keep you from falling (or staying) asleep, but getting too little sleep reduces your body’s ability to manage stress. Thus, sleep and stress can either be a vicious or a virtuous cycle.
You can make it easier to fall asleep by managing your stress, but prioritizing sleep can reduce your overall stress levels. Help yourself by setting and sticking to a bedtime.
And, don’t use your phone as an alarm clock. Various studies (including this one) have suggested a link between increased stress and keeping your phone by your bed.
Make the job yours
When you’re starting a new job, you might feel like an interloper, or you might wish that you were back in familiar surroundings. So make your job — and your work space — yours. Bring a few familiar things along to decorate your space, such as a photo of your family or a favorite coffee mug.
At the same time, don’t worry too much if you’re doing things “right.” You got the job because of who you are and not because you reminded your boss of the last person to do your job.
There is always more than one way to tackle a project, and you bring your particular skills, expertise, and style to your job.
Consider that not all stress is bad
Stress is often described as the enemy of productivity and wellness, and when stress is prolonged or excessive, that might be true. But stress (an evolutionary response to danger) can temporarily make you more observant, more alert and more decisive — and those are all qualities that can get you through a difficult project or help you shine during a meeting with an important customer.
The bottom line
If nothing else when dealing with new job stress, remember that it’s impossible to be the new employee for long. Your first weeks and months will pass so quickly that you’ll find yourself in a comfortable routine before you know it.
