First Job Anxiety: How to Cope

Written by EFP

New jobs often bring a lot of anxiety; they can be daunting and stressful, especially those out of your comfort zone. New responsibilities, new people to meet, and new expectations can all contribute to first job anxiety. This is normal! It’s important not to let these feelings overwhelm you or prevent you from starting your first day at work. This article will guide you through steps you can take to get over stress and anxiety, as well as preventative measures you can take before (or during) your first week on the job. Take a look at our tips for finding your first job too! 

Accept Your Feelings 

Start by acknowledging that it is normal to feel anxious and stressed when starting a new job. It’s okay to be scared or nervous; this is all part of the process! 


Try to relax and take some deep breaths. This will help calm your nerves and allow you to focus on the task at hand. Taking some time to relax the day before starting your new job by doing something you enjoy will help ease the pressure; activities such as taking a walk, listening to some music, or taking a long hot bath or shower are recognised to alleviate stress and help people unwind, but be sure to do something that suits you. 

Share Your Stress  

Talk to someone! If you are struggling with anxiety or stress, confide in a friend or family member. They may be able to offer some relief and can give you advice on how they cope with similar situations. 

Run Through Your Day 

Go over your responsibilities before the first day at work to avoid surprises when starting off. This will help alleviate any anxiety around not knowing what is expected of you.  


Take the time to get to know your co-workers. This will make the transition smoother and help you feel more comfortable in your new surroundings. Meeting new people on the job can be one of the most daunting things about getting a new job, but linking up with coworkers on social media and outside of work within the first few days can help you feel settled around them.  

Be Prepared 

Prepare for work by packing a lunch, getting enough sleep, and dressing appropriately. Even things such as making sure you have your route to your workplace planned will help ease any anxiety around starting your first day on the job. 

Be Proactive 

Find out if your company offers any training programs or workshops to help you get acclimated with the work environment and culture at your new place of employment. This will ensure that you are comfortable, happy, and successful in your first week on the job. 

Reach Out  

If all else fails, do not be afraid to ask for help! If you feel overwhelmed or stressed, do not hesitate to speak to your boss or supervisor. They will be more than happy to help you in any way they can. 

Don’t Be Afraid  

Don’t be afraid to fail. Nobody expects you to be perfect, especially not on your first day. Making mistakes is part of the learning process, and your co-workers will be there to help you correct them. Making mistakes in the beginning, can make you more successful in the end.  

Starting a new job is always a daunting task, but it can be an exciting and rewarding experience with the proper preparation and guidance. Remember to stay positive, take things one step at a time, and don’t be afraid to ask for help if you need it. Good luck! 

Visit our website for more news or help and advice for job seekers. Alternatively, don’t hesitate to contact us with any queries. Don’t forget to subscribe to our newsletter to keep updated with all of the latest news and information from Embracing Future Potential.  

Go to Top