We’re all creatures of habit and inherently want to resist change. We can tell ourselves all we want that change is good, which it often is, but it’s still something many of us struggle with.
Changing jobs, whether it was a choice made within your control or not, is never easy. You’re uprooting your current working life and making way for new experiences. With that comes many uncertainties, new relationships, and a change in time demands. It’s a lot to process.
This level of change and uncertainty can be a definite trigger for anxiety and associated symptoms. New job anxiety is completely normal and more common than you may realize. Taking the right steps in managing it is key.
Acknowledge Your Feelings
Trying to avoid anxiousness or concern won’t magically make them disappear. Instead, take time to feel whatever it is that’s going through your head.
Admit you’re having some anxiety and sit with it a moment. See how it manifests and what effect it has on your day. This will allow you to better prepare for making any needed changes and challenging any negative thought processes.
Do Some Pre-Planning
Anxiety often stems from a place of unknowns and loss of control. You want to start off on the right foot, but without knowing the landscape may find that difficult. One thing is certain: walking in with with anxiety each day will not accomplish that.
Planning ahead can help ease anxiousness. It allows you to focus on the things that are within your control.
Research your company and the type of work you’ll be doing in your role. Give yourself a practice run through of what your day will look like, including planning out your route, morning routine, and time schedule. Make sure you have any items you’ll need in this new role so you’re not caught off guard.
Gather Information
Once you’ve started your new role, be an avid note taker. This may seem juvenile, but if you’re experiencing anxiety, odds are you’re not going to remember all the little details right away.
Take note of peoples names and their respective titles. Write down information on processes that are relevant to your role or any other details discussed.
Create a Routine
Routines are a great tool for those with anxiety since they can create stability. Start with your morning schedule. Schedule time for meditation to calm your mind before the day begins. Go for a walk outside while enjoying that morning cup of coffee. Spend time journaling to get any wandering thoughts out on paper.
During your day, take breaks to regroup and recenter yourself. Break up the afternoon with a walk or quick trip outside to get some fresh air.
In the evening, plan time for physical activity to release any anxious energy. Get in the habit of celebrating small wins each day or noting things you’re grateful for.
Sprinkling in little pieces of self-care throughout your day will help prevent that negative energy from bottling up and becoming a larger issue.
Prioritize Sleep
As you enter this new chapter, you may find yourself working longer hours while getting acquainted with the new role. You may struggle with falling asleep because you’ve got a lot on your mind from your day.
Be sure you’re prioritizing quality sleep. When we start to run on fumes, it can worsen anxiety. Plus, you’re not going to be on the top of your game with a foggy mind.
Speak With a Professional
Anxiety is a very common condition, but not one that has to take over your life. For some people, it’s something that can be managed with a few simple coping strategies. Others might require a little more guidance.
Speaking with a professional allows you to formulate a personalized strategy to meet your specific needs. During therapy, we can work to identify the source of your anxiety and establish coping mechanisms you can use throughout your day. Reach out to learn more. If you’d like to read more about psychotherapy for anxiety click on the link.