Good news: You’ve gotten the job you’ve been waiting for! Bad news: anxiety has arrived to try to overshadow this great achievement!
Starting a new job involves a host of sensations, and anxiety can be one of them. For this reason, below we will give a brief review of the keys to managing anxiety when starting a new job, so that you can turn this new challenge into a rewarding experience.
Work anxiety is a physical, emotional, and behavioral response that arises from our concerns about work and its impact on our future. And, no, it doesn’t just happen to you! Even if you don’t feel very well, it is normal for us to experience anxiety at work, as it allows us to anticipate possible dangers and make appropriate decisions in the present. Work anxiety can be considered one of the anxiety disorders identified by the DSM-V.
Especially when we talk about starting a new job, anxiety often takes center stage in this transition. It is completely normal to feel a mix of excitement and nerves when entering a new environment, full of unfamiliar faces and responsibilities. The uncertainty of the new challenge and the pressure to make a good impression can weigh heavily on your mind, which could lead to feelings of self-doubt and worry.
Like stress, anxiety is a natural and adaptive response. Some see it as part of our instinctive fight or flight response, triggered by stress. However, in the workplace, it is common for some people to feel anxiety in situations that do not represent a real threat. These diffuse feelings of danger can affect our daily lives at work, thus hindering our ability to identify the cause of our fears.
Work anxiety is a common experience and understanding its manifestations is the first step in coping with it. Embrace this opportunity for growth and learning, remembering that it is completely expected that you will feel anxiety at first. Take small steps, be kind to yourself, and believe in your abilities to adapt and thrive in this new chapter of your career path.
Symptoms of work anxiety
Recognizing the signs of anxiety is key to being able to manage it and enjoy this new stage to the fullest. The detail is: how can you know if anxiety is playing tricks on you? We will give you some signs:
It is also important to mention that we often manifest discomfort through physical symptoms and unexplained body pain. This situation is common in people who have generalized anxiety disorder (GAD). In the work environment, this can manifest itself through headaches and neck pain, excessive sweating in the hands, or a feeling of suffocation.
In addition to physical discomfort, there are behaviors such as evading responsibilities, postponing complex tasks or having mental blocks during the day. In extreme cases, anxiety can lead to panic attacks or emotional breakdowns.
In the next section we will share some practical tips so that you can manage anxiety and start your new job with the best attitude and a calm mind.
Strategies to manage anxiety at work
In a new work environment it is common to experience anxiety due to unfamiliarity and pressure to perform well. However, there are effective strategies to manage anxiety at work and maintain emotional balance:
1. Prioritize the learning process
Do not compare yourself with others, at first you should keep in mind that you will experience some disadvantage in terms of information and experience. Focus on the adaptation process, define your initial tasks and give time to your learning to avoid feeling overwhelmed.
2. Write what distresses you
Putting your work worries on paper could help you visualize them objectively. You will see that many of the feared scenarios are improbable, which will give you a sense of control over your thoughts.
3. Look for allies at work
Do not hesitate to turn to your colleagues and bosses to clarify doubts and receive support. Having a collaborative and understanding work environment will facilitate your adaptation and reduce anxiety.
4. Remember your virtues
Reflect on your qualities and achievements that led you to get your new job. Remembering your strengths will help you improve your self-confidence and face work challenges with greater confidence.
5. Cultivate your relaxation
Practice relaxation techniques such as diaphragmatic breathing or enjoy relaxing infusions to relieve stress. Outside of work, spend time doing activities that relax you, such as dancing, yoga, or walking.
Define achievable goals according to your level of experience. Developing a schedule with specific objectives will provide you with a guide for your work performance and will prevent work overload.
7. Live a healthy lifestyle
Taking care of your body through a balanced diet, regular exercise and adequate rest is essential to maintain your energy and reduce stress levels. Prioritize your physical and emotional well-being both during and after the workday.
