7 Ways to Deal with Anxiety at a New Job (2024 ed.)

6 min read

Updated: Feb 7

Edited by Chaia Williams

So you’ve applied, interviewed, and got a new job! Congratulations! You want to take advantage of all the new job has to offer. We here at Super Purposes have a rapidly growing team, and new people join us almost every week, so we get it. Acclimating to a new environment is scary. Luckily for you, it’s October, and right now, scary equals fun! Picture this: You just got your new job. You look on either side of you. The receptionist and your new coworkers are so cheerful. How are they not as nervous as you are? You feel the sweat dripping down your brow.

The man has a beard with his hand over his face and is wearing a blue jacket and gray shirt. The caption reads, “How does this program work again?

1. Observe Your Environment

You see people of all age groups. Your pretty eyes follow the silhouette of several people who fit the classic workplace stereotypes. You have the sweet, gossiping middle-aged woman, the man who is already eating before lunch, the nervous intern who’s helping out his boss, and the actual boss who you are almost positive is still in high school.

Observing your environment helps you get a feel for several things in your future workspace, such as:

What is the main source of technology that will be used?
What is the layout? Do your coworkers value privacy when they prefer to communicate?
What may be the sources of distraction?
How do you picture yourself while working here? And, most importantly,
Where are the snacks (just in case)?

You see your new trainer walking towards the receptionist's desk, asking for you. They seem nice, if a bit tough-looking, but don't worry. Just take a few deep breaths. Almost as if fate is in your corner, the receptionist gestures toward you. Your trainer will introduce themself first. You give them a firm handshake and provide your name in greeting. Now you can see more of your new workplace. But if you still feel nervous, be sure to:

2. Ask Questions

When asking questions, never be nervous about seeming dumb or unprepared. You're still new to this environment. It's okay. Those who get far in their careers are never afraid to ask questions. Don’t be afraid to get specific (save the super long ones for a written email). Your comprehension should take priority. It will help settle your anxiety and prevent mistakes in the future. If you wish to work on your courage, start small with questions such as:

Could you repeat that?
How long have you worked here?
Who is the main problem solver in this department?
Excuse me, I didn't understand that. Could you explain what you meant?

If you wish to fill in the gaps of silence, this article titled “13 of the Smartest Questions to Ask a Hiring Manager” from The Association For Women In Science, AWIS, orchestrated by Lisa Tynan has some questions you could ask. They’ll help you get a feel for this new environment, and bring your awareness to some red flags you may wish to nip in the bud. A few favorite questions to ask are:

“How is the feedback process structured?” (Tynan,2024)
“How are problems typically solved? Or What is the problem-solving process?”
“Do you feel that communication is dampened in this work environment?”

Your trainer or lead will introduce you to new people. While it may seem scary, these are the people you will be working beside, so don't be afraid to:

3. Introduce Yourself

Two women sitting on a couch. On the left, the woman has black, curly hair and is wearing a light brown jacket and blue jeans. On the right, the woman has brown hair in a bun and is wearing an orange, white and maroon sweater. The caption reads, “Wow! Introducing herself wasn’t as scary as Ruby thought.

The way you introduce yourself will be the most straightforward part. You know your name. A quick flash of eye contact, a good handshake, relaxed but squared shoulders, and a smile with a nod will help you establish several new acquaintanceships. Here’s a tip: carry baby powder or hand sanitizer on your person. You never know how clean people’s hands are, and having sweaty palms can be solved with a quick rub of baby powder.

Sometimes, a quick compliment can go a long way when in social situations. If you can't find something to compliment them on, practice-friendly face statements such as:

I love your shirt.
Your nails look nice. Where’d you get them done?
I like your makeup.
Your facial hair looks well-kept.
Your perfume/cologne smells good. Remember to use this only if they wear a perfume (Never use this one if the person does not please the olfactory senses).
I like your shoes.

If you are uncomfortable maintaining contact, it is nothing to be ashamed of; it happens to the best of us. A few tips that can help are to look into adjacent areas such as the eyebrows, temples, nose, and upper lip. Usually, the middle of the face can assist you in seeming less nervous.

4. Understanding your Goals or Establishing Expectations

Setting goals for work is becoming mandatory in several industries and can be a good way to keep yourself motivated. While the idea of ‘setting goals’ may fatigue you, you can forgo a checklist for now and narrow your ‘goals’ down to this question:

Am I working to earn experience or to further my career?

The difference here may seem small, sure, but another way to put it-

Is this a purpose-filled career or is this a way to help me enter another one?

This will help you create a sense of purpose, which will lower your anxiety levels.

Your goals will differ drastically in the short term and the long term.

Short-term goals can include:

-Finishing a month-long project

-Learning how to work with a team

A few long-term goals might be:

-Learning the ins and outs of a new software.

-Earning a promotion that impacts your coworkers.

5. Don't Be Afraid to Ask for Help

You’re in a new position. Asking for help is a show of mindfulness. How is this different from asking questions? Well, questions provide clarity, while asking for help allows you be more self-sufficient next time. When you seek the assistance of a co-worker or mentor, you can easily figure out the working process of your organization. Never be afraid to ask questions outside your department. Be bold. Talk up and down the working ladder. A lack of communication or guidance affects everyone, not just you. If you’re unsatisfied with the help you are given, you can always find someone else. The help you’ll receive will help you save time. I know you scour everywhere for information that can be summarized in one email.

6. Figure Out How To Destress

A woman is sitting on her couch drinking coffee with a laptop. She has brown hair and a gray shirt and a light jacket. The caption reads, “Molly loves watching the latest series on Netflix!”

We understand you've heard it all before. But, it’s time you take on some of that advice. You have 12 hours (or more) in the day; stealing some time for yourself won't kill you. Take a few minutes, maybe a quick break or a short two-minute meditation such as this video from Headspace, and you'll feel better. Excusing yourself to go to the bathroom to cry silently may seem immature, but letting your stress out is much healthier than keeping it inside.

De-stressing with a strange bit of positive gossip around the water cooler with your coworkers is a pleasant time. Counting items around the room or taking some time to stretch is another way to calm down.

In reading this article, we hope you’ll be able to take away some tips to keep you on track while navigating your professional career. Always remember that anxiety is natural and not something you should fight. Instead, work with your nervousness. When your mind is scared, tell it to listen to you and let go. You’ve got this. You've worked hard to earn your career, and it’s time to be the professional you’ve always wanted to be.

7. Set Your Boundaries

Setting boundaries is hard when you’re the new person at your job. You don’t know how people will react.

Maybe most people at your new company work several hours of overtime a day without compensation. You’re not comfortable doing this, but also don’t want to make a bad first impression.

The best advice is to set your boundaries early and often. It’s a lot harder to set boundaries once they’ve been stepped on multiple times. One way you could go about this is to set up a 1:1 with your boss. Tell them that you’ve noticed many people work overtime and you don’t feel comfortable doing that regularly. It may seem scary but, either your boss will understand and you’ll no longer feel pressure to do something you don’t want to, or you’ll know that you’re not a great fit. Either way, you’ll be better off for setting this boundary.

These seven tips will not make your anxiety go away but will make it easier to navigate.