How to calm new job nerves: 10 tips to help you find ease
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Anxiety spiking over starting a new job? We've all been there. Learn the reasons behind these nerves and 10 tips that will help you keep calm and start on the right foot.
After several rounds of job interviews and an offer stage that felt endless, you’ve finally set a start date for a new job after weeks (and maybe months) of unemployment anxiety. First of all, congratulations! Job-hunting is no easy feat. Of course, you’re excited to meet your teammates and get to work, but it’s understandable if you’re a bit nervous too.
Even if you’ve prepared as best you can, there are plenty of unknowns. How will you fit into your new workplace culture? Will you get along with your new coworkers, and meet your boss’s expectations? Can you even do the job you were hired to do?
Take a deep breath. You were hired for a reason. With a little preparation and a few practical strategies, you can help yourself ease those new job nerves and feel ready to tackle this new role with confidence.
What are new job nerves?
New job nerves are the butterflies (or full-on jitters) that happen when you step into unfamiliar territory and take on new challenges in a new role.
Not only do you have no idea what to expect, but you also want to make a great first impression. Your mind is probably racing through all the what ifs, like wondering if you’ll be able to keep up with the workload, fit in with your colleagues, or navigate new expectations smoothly.
This can happen to anyone, regardless of experience level or how many jobs you’ve had before. Every new job comes with its own unique challenges and learning curve. Knowing what to expect and giving yourself time to adjust can go a long way in helping you manage this anxious energy.
5 symptoms of new job nerves
New job nerves can show up in different ways for everyone. Some people struggle mentally, while others may notice physical symptoms. Luckily, many of these symptoms are temporary and will lessen as you settle into your role. So, try not to worry about them and know that what you’re feeling is a normal response to starting something new.
Trouble sleeping: Worrying about the unknown can make it tough to fall asleep or stay asleep.
Physical tension: You may experience muscle tension, especially in your neck, shoulders, and back.
Digestive issues: Stomachaches or loss of appetite can happen when you’re feeling nervous.
Racing thoughts: Many people feel overwhelmed by questions like “Will I fit in?” or “Can I handle the workload?”
Increased heart rate: You might notice your heart racing or feel a bit jittery.
Why do people get new job nerves?
People experience new job nerves for a number of reasons, but mostly they’re rooted in anxiety or fear of the unknown. Even if you’re excited and well-prepared for your fresh start, it can feel really scary to do something new. Other reasons you’re feeling nervous may include:
Uncertainty: Not knowing what to expect, what the workday will look like, or who you’ll be working with can feel intimidating.
Fear of judgment: Wanting to make a good impression from the start can lead to self-doubt and concern about how others will see you.
Worry about performance: Hoping you’ll meet expectations or excel in your new role can make nerves even worse.
Adjusting to new relationships: Meeting and working with new people can be overwhelming.
Adjusting to change: It can take time to feel comfortable in a new work environment, especially if you spent a long time in your previous role.
How to ease your nerves when starting a new job: 10 tips to help you find your calm
Starting a new job is a big deal, and it’s understandable if you’re a ball of nerves. Here are a few things you can do to find a sense of calm and kick off this new opportunity with confidence.
1. Prepare yourself ahead of time
A little preparation can go a long way toward calming your nerves. Spend some time reading up on your new company, reread the job description, and maybe even learn a bit about your team if you can. A sense of familiarity can help take the edge off your anxiety.
2. Get a good night’s sleep
Being well-rested helps you feel more grounded and ready to tackle whatever comes your way. Calm your mind before bed by avoiding screens for an hour before sleep and relaxing with activities like reading, gentle stretching, or listening to soothing music. If you’re feeling especially nervous, a short meditation before bed can help you get the rest you need.
💙 Try our Unwind Into Sleep meditation with Chibs Okereke to help you drift off peacefully
3. Practice deep breathing exercises
When nerves hit, it’s natural to tense up or feel your heart start to race. Practice these seven simple breathing exercises to help calm your body down.
You can also try the 4-4-4 technique, or box breathing. Inhale slowly for four counts, hold for four, then exhale for four. Repeat this a few times whenever you’re feeling anxious, whether it’s in the car on the way to work or at your desk before the day starts.
4. Visualize a positive experience
Take a few minutes to picture yourself successfully navigating your first day. Imagine yourself greeting new colleagues, working on tasks, and feeling calm and in control. You’ll soon replace nervous thoughts with positive ones, which has been shown to reduce anxiety. Here are eight exercises to add to your visualization practice.
5. Focus on learning, not perfection
Remember, nobody expects you to know everything on the first day. The first few weeks of a new job are all about learning and adjusting, not being perfect. Remind yourself that making mistakes is part of the process, and it’s okay to have questions or ask for help. After all, it’s how you’ll do your job better in the long run. Do you struggle with perfectionism? Check out our six tips to stop being a perfectionist.
6. Set small, achievable goals
Instead of trying to tackle everything all at once, focus on just a few tasks each day, like setting up your workspace, introducing yourself to a few coworkers, or learning one new system. These small wins can give you a sense of accomplishment, making each day feel more positive and productive.
💙 Get specific on the goals you wish to set and the intention behind them with guidance from Jay Shetty’s The ‘Why’ Behind Your Goals.
7. Embrace self-compassion
Be kind to yourself during this transition. You’re doing something brave by stepping into a new role, and it’s normal to feel a bit out of your comfort zone at first. Give yourself credit for facing this new challenge, and don’t be too hard on yourself if things don’t go perfectly. Treat yourself with the same kindness you’d show a friend in the same situation.
💙 Try our Self Compassion meditation with Tamara Levitt if self-compassion is something you find tricky to master.
8. Plan your commute and morning routine
Avoid last-minute stress by deciding what time you’ll wake up, laying out your work clothes the night before, and making sure you know the route you’ll take to work. If you can, do a practice commute on a day before you start to make sure you know exactly how long it takes. This can also give you an opportunity to scope out parking for your place of work, too! If you’re a remote worker, we suggest logging on a bit earlier than your work day begins to make sure your computer and wifi connection are both working properly.
9. Bring comforting items
If your workplace allows it, bring a small, comforting item from home, like a favorite pen, a family photo, or a small plant for your desk. Having something familiar in your space can help ground you and make the new environment feel easier to settle into. This comfort hack can be surprisingly powerful when you’re feeling nervous or out of place.
10. Remind yourself of your strengths
When nerves set in, it’s easy to forget just how capable and experienced you are. Take a few minutes to reflect on your past successes and strengths. Write down a few skills or qualities that you know you bring to this new role, including the ones that landed you the job in the first place! Reinforcing your confidence shows you that you have what it takes to succeed in this new chapter.
New job nerves FAQs
How long do new job nerves usually last?
New job nerves can last from a few days to a few weeks. You might find your nerves ease after you’ve met your team and have a few meetings under your belt. On the other hand, it may take a few weeks to fully settle in, especially if the role is fast-paced or the environment is different from other places you’ve worked. As you become more familiar with the role and team dynamics, those initial nerves will usually fade.
Are new job nerves normal even for experienced professionals?
New job nerves are normal for anyone, regardless of experience. That’s because every workplace is unique. New expectations, colleagues, and challenges can create uncertainty no matter how long you've been working.
Everyone needs time to understand the company culture, get familiar with their team, and learn their new role. Embrace your nerves as a sign that you’re committed to doing your best.
Can new job nerves affect job performance?
New job nerves can temporarily affect job performance, especially in the first few days. When you’re anxious, it can be difficult to fully focus on the task at hand, leading to tiny mistakes. Cut yourself some slack. You’re still getting used to things, and your performance will likely improve with time.
How to deal with new job nerves?
Dealing with new job nerves is normal, but there are lots of ways you can handle them.
Prepare by researching your role, the company, and your team.
Create a calming morning routine with deep breathing or stretching to ease anxiety.
Focus on learning, not perfection.
Remember that it's okay to ask for help.
Set small daily goals for a sense of accomplishment.
Give yourself credit for trying something new, and be kind to yourself.
What should I do if my new job nerves don’t go away?
If your nerves continue beyond a week or two, reach out to a trusted friend for support and guidance. You might also want to check in with your manager to clarify your role and their expectations to make sure you’re on the right track.
If nerves are impacting your wellbeing or job satisfaction, consider talking to a mental health professional for support. Therapy or counseling can provide helpful techniques for managing anxiety and building your confidence. You’ve got this.
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