Starting a New Job and Feeling Anxious

Starting a new job can be exciting, but it can also make you anxious.

New people. New systems. New expectations. New routines. And often a lot of information to take in at once.

You may have wanted the job and still find yourself thinking:

“What if I’ve made a mistake?”

“What if I’m not good enough?”

“What if everyone expects me to know what I’m doing?”

Feeling nervous when starting something unfamiliar does not necessarily mean you have chosen the wrong job or that you will struggle in it.

Sometimes it simply means that a lot is new at the same time.

Why can starting a new job feel so uncomfortable?

In your previous role, you may have known:

who to ask for help
how systems worked
what was expected of you
how long tasks usually took
the personalities around you
where things were
what a normal working day looked like

A new job temporarily removes much of that familiarity.

Even if you have years of experience, you may suddenly need to ask basic questions again.

That can feel uncomfortable, particularly if you are used to feeling capable and independent.

Give yourself permission to be new

There is an important difference between:

being inexperienced

and

being new to this particular workplace.

You may have plenty of skills and experience while still needing to learn how a new organisation does things.

You are unlikely to remember every name, system, process and piece of information immediately.

Asking questions is part of learning a new role.

Write things down

Starting a job can involve a huge amount of information.

Trying to remember everything may create unnecessary pressure.

Keep notes about things such as:

people’s names and roles
important processes
systems and passwords or access arrangements
regular meetings
useful contacts
questions you want to ask
things you need to follow up

Do not record passwords themselves unless your employer provides an approved secure method for doing so.

Writing useful information down reduces the amount you are trying to hold in your head.

Ask what success looks like at the beginning

You may be putting yourself under pressure to perform at the level of somebody who has been in the organisation for years.

It can help to ask your manager:

“What would you like me to concentrate on during my first few weeks?”

You could also ask:

What are my immediate priorities?
What should I learn first?
Who should I speak to about particular questions?
When will we review how things are going?

Clear expectations can reduce some of the uncertainty.

Don’t interpret every difficult moment as evidence

You forget somebody’s name.

You don’t understand a system.

You ask a question.

You make a small mistake.

Your mind may immediately say:

“I’m not good enough for this job.”

Try to put the situation into context.

Would you expect somebody else to understand an unfamiliar organisation immediately?

Probably not.

Learning is not evidence that you are failing.

Try not to compare yourself with established colleagues

Other people may appear faster, more confident or more knowledgeable.

But they may have been doing the job for months or years.

They know the systems, people and shortcuts because they have had time to learn them.

A fairer question is:

“Am I learning more than I knew last week?”

Confidence often develops alongside familiarity.

Allow relationships to develop naturally

You may worry about fitting in.

You do not have to become friends with everybody during your first week.

Simple things can help:

introduce yourself
learn people’s names gradually
join conversations when you feel comfortable
accept appropriate invitations to coffee or lunch
ask colleagues about their roles
give relationships time to develop

Finding your place within a new team can take time.

Give yourself time after work

The first few weeks of a new job can be surprisingly tiring.

You are processing unfamiliar information and paying attention to things that may eventually become automatic.

If possible, allow yourself some quieter time outside work while you adjust.

You do not necessarily need to analyse every conversation or mistake when you get home.

Tomorrow gives you another opportunity to learn.

What if the anxiety isn’t settling?

Some nervousness may reduce as the job becomes more familiar.

But if several weeks pass and you are still experiencing significant anxiety, think about what is driving it.

Is it simply that the role is new?

Or are you dealing with:

unclear expectations
an unmanageable workload
insufficient training
difficult workplace relationships
a lack of support
something about the role that is different from what you expected?

Identifying the problem can help you decide what conversation or support may be needed.

When to seek additional support

If anxiety about your new job is significantly affecting your sleep, mood or everyday life, consider talking to someone.

Depending on the circumstances, that might include your manager, HR team, occupational health or an employee assistance programme.

You can also speak with your GP or an appropriate mental-health professional if anxiety is persistent or you are concerned about how you are feeling.

Starting a new job means temporarily becoming unfamiliar with things again.

Not knowing everything on your first day is not evidence that you don’t belong there.

6.1: Work-Related Stress

6.4: Feeling Overwhelmed at Work

6.5: Why Do I Feel Anxious About Work on Sunday Night?

6.6: Difficult Relationships at Work

5.3: Building Confidence One Step at a Time

5.4: Coping With Self-Doubt

5.5: Why Do I Compare Myself With Other People?

General information only. This is not a diagnosis or a substitute for professional healthcare advice.