Starting a New Job? Here’s How to Handle the ‘New Job Jitters’
Congratulations—you’ve landed the role! But instead of pure excitement, you’re feeling… anxious? Nervous? Perhaps questioning whether you’re truly qualified?
You’re not alone. New job anxiety is incredibly common, affecting professionals at every level, across every industry. Whether it’s your first role or you’re a seasoned executive stepping into new territory, those first-day jitters are completely normal.
Let’s talk about what new job anxiety actually looks like, why it happens, and—most importantly—how to manage it.
What Is New Job Anxiety?
New job anxiety, often called “the jitters,” is your brain’s natural response to unfamiliar situations and change. It’s your mind adjusting to new expectations, new people, new processes, and the pressure to perform well.
Common symptoms include:
- Tiredness and disrupted sleep
- Loss of appetite or stress eating
- Persistent nervousness
- Imposter syndrome (feeling like you don’t belong)
- Overthinking every interaction
- Physical symptoms like headaches or stomach issues
Sound familiar? That’s because it’s remarkably common. In fact, it would be unusual not to experience some level of anxiety when starting a new role.
Why It’s Completely Normal
Here’s the truth: your new employer hired you because they believe you’re capable. They reviewed your CV, interviewed you (possibly multiple times), checked your references, and decided you were the right person for the job.
Yet despite this, imposter syndrome can creep in. You might find yourself thinking:
- “What if they realise I’m not as good as they thought?”
- “Everyone here seems so confident and competent.”
- “I should already know how to do this.”
These thoughts are normal, but they’re not accurate. Every single person in your new workplace was once the new person. Every experienced colleague you admire had a first day where they didn’t know where the toilets were.
Practical Strategies to Manage New Job Anxiety
Seek feedback early and often. Don’t wait for formal reviews. Check in with your manager regularly during your first few weeks. Ask “How am I tracking?” and “Is there anything I should focus on?” This prevents catastrophic thinking and gives you actual data rather than assumptions.
Practise deep breathing. When anxiety hits, your body’s stress response kicks in. Combat this with simple breathing exercises. Breathe in for four counts, hold for four, breathe out for four. It sounds basic, but it works.
Connect with people outside work. Don’t let the new job consume every conversation. Spend time with loved ones discussing other topics. This maintains perspective and reminds you that your worth isn’t solely defined by your job performance.
Take comprehensive notes. During onboarding and training, write everything down. This achieves two things: it shows you’re engaged and conscientious, and it gives you a reference point so you’re not relying on memory when stress levels are high.
Observe before you innovate. Resist the urge to immediately suggest changes or prove yourself by doing things differently. Spend your first few weeks observing how things work and why. Understanding the existing systems shows respect and prevents awkward missteps.
Avoid comparisons. That colleague who seems effortlessly competent? They’ve likely been in the role for years. You’re comparing your day one to their day 500. It’s not a fair comparison, and it’s not helpful.
Identify specific anxieties. Rather than feeling generally anxious, get specific. Write down exactly what’s worrying you. “I’m anxious about using the new software” is addressable—you can ask for training or practice outside work hours. “I’m just anxious” is harder to tackle.
Regulate your emotions without suppressing them. Acknowledge your feelings: “I’m feeling nervous about this presentation, and that’s okay.” Then take action: “I’ll prepare thoroughly and practise my delivery.” Acknowledging feelings without letting them control your actions is emotional regulation in practice.
Building Confidence in Your New Role
Establish a morning routine. Start your day with something that centres you—exercise, a proper breakfast, meditation, or simply a quiet coffee. Arriving at work already feeling positive makes a significant difference.
Celebrate small wins. Completed your first task successfully? Navigated the new system? Had a good conversation with a colleague? These count. Acknowledge progress rather than fixating on what you haven’t mastered yet.
Make the effort socially. Attend team lunches, say yes to after-work drinks (at least occasionally), and engage in casual conversations. Building relationships makes the workplace feel less intimidating and creates a support network.
Communicate openly. This is crucial. If you’re struggling with something, speak up. “I’m still getting familiar with this process—could you walk me through it once more?” is far better than silently struggling and making mistakes.
Maintain perspective. Everyone in your office has been the new person. Nobody expects perfection in week one, or even month one. Most organisations understand there’s a settling-in period—typically three to six months—where you’re learning and adjusting.
The Timeline: When Will This Feel Normal?
For most people, acute new job anxiety peaks in the first week and gradually subsides over the following weeks and months. By week four, you’ll typically feel more comfortable with daily routines and familiar faces. By month three, you’ll have your footing.
However, everyone’s timeline is different. Some people adjust within weeks; others need several months. Both are normal.
Red flags to watch for: If your anxiety isn’t improving after several months, or if it’s getting worse, that might indicate a poor cultural fit or an unhealthy work environment. Trust your instincts. Not every role is the right role, and recognising that isn’t failure—it’s self-awareness.
Final Thoughts
Starting a new job is inherently challenging. You’re managing new information, new relationships, new expectations, and new routines—all simultaneously. Your brain is working overtime, which is exhausting.
But here’s what’s also true: you were hired for a reason. Your skills, experience, and potential impressed someone enough that they chose you over other candidates. The anxiety you’re feeling isn’t evidence that you’re inadequate; it’s evidence that you’re human.
Give yourself permission to be a beginner. Ask questions. Make mistakes. Take notes. Build relationships. Breathe.
The anxiety will fade. The competence will come. And one day, you’ll be the experienced colleague reassuring the next new starter that their nervousness is completely normal.
Need support during your transition? Download our comprehensive New Job Transition Guide for more strategies and tips. Or get in touch if you’d like to chat about your new role—we’re here to support you throughout your career journey.
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