9 Workable Ways To Overcome Anxiety (At work)

Anxiety at work is a real problem for many people. On occasion, trying to get out of bed in the morning can be a struggle as the thought of going back to your workplace is enough to reduce you to a withering shaking ball on the bed. You are not alone; workplace anxiety happens to many people throughout the world.

To assist with new job anxiety, read through our helpful list of 9 workable ways to overcome anxiety at work:

  1. Talk to someone
  2. Encourage yourself
  3. Prepare the night before
  4. Understand your new job
  5. Make lists
  6. Be friendly
  7. Remember to learn
  8. Mind your own business
  9. Breathe

Being prepared is not only a Boy Scout motto – these are wise words for all of us to follow, especially if you are prone to anxiety and panic in new situations! Learning how to cope with anxiety is achievable if you are prepared to take the first step to overcome it!

Our 9 Workable Ways To Overcome Anxiety At Work

Anxiety in the workplace is a stress disorder that can have serious negative effects and must be addressed. The fear of the unknown, especially when going to work or starting a new job, is well documented. Let’s have a look at how you can manage your stress in the workplace on a daily basis:

1. Talk To Someone.

When theoverwhelming feelings of anxiety and panic attack you, find someone to talk to immediately. The more you think about your upcoming situation, the more you will panic and stress, causing deeper feelings of anxiety.

Often all it takes to calm you down is a soothing voice. Speak to your spouse, partner, best friend, or panic buddy before you start your new job and tell them of your fears. Have them set on speed dial, just in case!

2. Encourage Yourself.

Be positive. You can do this job; you were hired because of your abilities and because you are the best person for the job. Speak out loud to yourself if necessary. Re-affirm the fact that you are capable, and you do know what you are doing.

Don’t allow the negative thoughts to overtake your positive thoughts!

If you are at the office, go for a quick walk around the block to clear your head and think positive thoughts.

Reward yourself with something that you enjoy at the end of your day – have something to look forward to that will take your mind off the job!

3. Prepare The Night Before.

We are creatures of habit, and we do get comfort from our familiar routines. By setting out your work outfit, packing your briefcase, and making your lunch, you will take away some of the early morning stress.

If you have children to tend to in the morning, do the same for them. Even set the breakfast table so that you have a few more minutes in the morning to prepare yourself.

By preparing the night before, your mind will be calmer, and you should get a better night’s sleep without worrying about the busy morning routine or worrying that you have forgotten something behind.

Take a few minutes for yourself to unwind and relax.

4. Understand Your New Job.

It will take a few days to understand what your job entails and what is expected of you. Ask questions, find out from your colleagues what the office procedure is. You don’t have to know everything on your first day.

Take time to learn your job responsibilities. Familiarize yourself with your workspace and make it your own, safe space.

5. Make Lists.

Being prepared will calm your mind. List all your tasks for the day, list what you have to do at home, make a shopping list – keeping track of all your daily activities at work and on the home front will not only make you calmer and in control of your life but should keep the panic away!

A checklist of what is required from you at your new job can be helpful and as you don’t want to forget anything, which may cause more feelings of anxiety and panic. The first few weeks can be overwhelming as you become familiar with your new task and environment, so being prepared for any situation is key.

6. Be Friendly.

Making new friends at your workplace is always a good idea. Learn the routine from co-workers who have worked in the office for a while.

Find out where the local hot spots are for coffee at lunchtime and don’t forget to find out where the water cooler is!

7. Remember To Learn.

While trying not to panic, remember that you are in a new environment, so you do have to learn new ways and probably a new way of doing the job that you were hired to do! Even though you were hired to do the job that you know so well and are very good at, you will have to learn a new way of doing it.

Expect to have to re-learn your job, even if you are very highly qualified in the job that you know.

8. Mind Your Own Business.

If you do hang out at the water cooler, minding your own business is good advice to follow! Office politics are not something that you should get involved in, especially if you are prone to panic and anxiety attacks.

You do not need the additional stress of worrying about what people are saying about you, nor do you need to know who thinks what of whom! Be friendly but keep your distance, and don’t be drawn into unnecessary conversations.

9. Breathe.

 If you feel the panic rising, stop and breathe! Find a quiet corner, close your eyes and breathe. If necessary, call your panic buddy and tell them your fears. Don’t allow the panic to take over; stop and breathe before it gets out of hand.

If you are a tea-drinker, keep a few of your favorite flavor tea bags at hand and when you need a break, relax with a soothing hot drink – or simply relax with a glass of cold, fresh water! The point is to take a break, relax and breathe until the feelings of anxiety and panic go away.

Symptoms Of New Job Anxiety

While these do vary from person to person, a simple list of symptoms to look out for could include:

  • Panic attacks
  • Getting to work late
  • Leaving work early every day
  • Making excuses to not go to work at all
  • Withdrawing from co-workers in the office
  • Not eating
  • Weight loss or gain
  • Alcohol or substance abuse
  • Thoughts of self-harm

If you do suffer from any of these listed items, perhaps you should get help and talk to a medical professional. Don’t wait too long!

Is It Normal To Have Anxiety About A New Job?

9 Workable Ways To Overcome Anxiety (At work)

According to the experts, it is normal to suffer from a little anxiety when starting a new job. Worries about managing job security, managing your daily schedule together with your work and life balance, along with worries over childcare and finances, are all stresses which cause anxiety in daily life.

Starting a new job does take a lot of getting used to, especially if you do already have an underlying anxiety disorder.

Often while displaying symptoms of anxiety and stress, you may assume that it is because of the new job and the changes in your lifestyle, when it could actually be from an underlying anxiety disorder that has never been diagnosed.

The disorder only comes to the surface during the stressful period of starting and getting used to a new job and the associated changes to your life.

If you feel that you may perhaps have an underlying condition, seek medical assistance urgently.

Don’t be brave, and try and work through your anxiety on your own. If coping with your daily life is a struggle, speak to someone and get the help that you need.

How Do I Overcome Anxiety In My New Job?

While starting a new job is an extremely stressful season of your life, you are not alone! The anxiety and panic that you are feeling is normal and can be expected as you delve into your new life.

These feelings can exist whether you are starting a new job fresh out of college or simply moving from one job to another in your chosen field.

Whichever situation that you are in, you can help yourself to stay calm and overcome any feelings of anxiety and panic.

New job anxiety is so common that many studies have been conducted on the causes of the disorder and on how to overcome it. Many businesses employ full-time counselors or offer counseling services to their staff members to help with the overwhelming feelings associated with stress and anxiety.

Quick Tips For Dealing With Anxiety At Work

We have put together a quick coping tips list to help you work through your panic or anxiety should you suffer from an attack at work:

Talk yourself through it. Acknowledge what is happening and know that you will be alright!

Breathe slowly and steadily. By controlling your breathing, you will feel much better.

Reach out. Find a friendly face, someone who you can turn to if you need assistance.

Move around. Go for a walk or stretch! Moving the body and getting the blood flowing will improve your mental attitude!

Think good thoughts. Remember the reason for starting this new job – your family, more money, your new car – smile!

How Long Does It Take You To Get Used To A New Job?

This depends on each individual person and how we manage our personal as well as professional lives.

Generally, though, you can expect new job anxiety to last for a week or two while you familiarize yourself with your new environment and the challenges of the new job. By the end of the first 30 days in your new job, you should be calmer, and the environment should be familiar to you.

Completely adjusting to your new job could take from 3 to 6 months. If you are in a more senior position or the job is more complex, it could take a while longer.

We all adjust differently, so there is no set rule about the length of time that it takes. Be kind to yourself and don’t adopt a negative attitude and run yourself down if you feel that it is taking you longer than it should to adjust – this will only lead to more anxiety and panic.

Be prepared to take your time and adjust to the new job. Be kind to yourself!

How To Not Be Anxious About A New Job

Starting anything new is stressful, whether it’s a change in career, a new job, a marriage, a new baby… an endless list of firsts!

Starting a new job has its own particular set of worries and stresses, bringing with it new and probably unwelcome feelings of panic and anxiety.

Even if you are an expert in your field, moving to a new company, starting a new job is hard!

There are, however, a few tricks that you can learn and practice to help you overcome feelings of panic and anxiety before you start your new job at your new office:

  • Exercise. Looking after your body is key for stressful situations. A slow stroll around the block with your dog, a quick jog on the treadmill, or even stretching your body for a few minutes each day will work wonders for your mental and physical health, as well as help you to de-stress! You don’t necessarily need to take out a gym membership, but make sure you do something – how about rounding up a few colleagues from the office and going for a walk at lunchtime instead of relaxing in the canteen! An exercise routine will help your body fight panic and stress and will help you to keep calm!
  • Get enough sleep. A solid, restful night’s sleep is of paramount importance to your mental health and overall well-being. The better rested you are mentally and physically, the better equipped you will be to cope with what each new day has to bring. This is where your daily routine should start – set a light out time and stick to it! If you are a person who enjoys watching the small screen in the nighttime, then switch it off at least 60 minutes before bedtime. Allow your mind to wind down and your body to relax. Try not to think about the next day – instead, check through your daily checklist and tick off the tasks that you have accomplished and re-assign those that you have not. Tidying up your daily to-do list will ensure that you have a trouble-free peaceful sleep without worrying about today or tomorrow!
  • Watch your diet. Diet and exercise are important and really do go hand in hand with your overall well-being. Living off junk-food will not help your state of mind, as we all know that empty calories are no good for you. Stick to fresh and healthy foods as much as possible – plan what you are going to eat and when to replenish your refrigerator and grocery cupboard. This small act, planning, buying, and preparing your daily food can be enough to calm you down and take your mind off the stresses of the day, as well as giving your stressed-out body the correct nutrition that it needs!
  • Balance your time. Often starting a new job requires planning, especially if you have a family. The demands of a new job may be very different from what you are currently used to. Your working hours may be different. You may have to commute differently. Perhaps you have to work over weekends. Your normal life may be turned upside down for a while as you adjust to the new routines. While it is normal for your life to be shaken up for a while, remember to plan to return to your normal schedule as soon as possible. Keeping up with your normal daily routine will aid in keeping the anxiety and panic at bay!
  • Plan. This is such an important step that it should be repeated over and over! The better you plan, the easier the transition will be. Planning puts your mind at rest as you feel more in control of your life. If you have a plan in place for eventualities, you will be better able to cope. When life does happen and looks like it is going to spin out of control, remember your plan, stop, breathe, and calm down!


How you deal with the panic and anxiety attacks makes all the difference at your new job and to your new life.

By meeting the new challenges head-on, you can control some of the anxiety and panic that you may feel.

Always remember that you won’t be new forever – after a few weeks, you will feel like an old hand! Keep this in mind and think ahead to when that could become a reality.

Look after yourself and remember why you are making the move to your new job. If you are not already living a healthy lifestyle, you can be prone to additional physical and mental health problems.

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