If you’re feeling anxious about starting a new job, you’re not alone.

Although you might be proud of your achievements and pleased that your hard work is paying off, new job anxiety is common – and completely normal.

But what can you do if doubts creep in and negative thoughts leave you feeling overwhelmed before you even start work?

Here are six simple tips for dealing with anxiety before starting a new job and setting yourself up for a successful first day.

DISCLAIMER: The information provided in this article is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. All content available in this article is for general informational purposes only. Readers of this article should consult with their doctor or therapist to obtain further advice if required.

Why can people get anxious before starting a new job?

Even the most confident people can find the prospect of starting a new job nerve-wracking.

It’s normal for your mind to fill with doubts, such as:

  • What if I can’t manage my new workload?
  • What if the job turns out nothing like I imagined?
  • What if my new colleagues don’t think I’m up to scratch?

The stress response that arises from these worries is your body’s natural response to a perceived threat. Because no matter your skill level or experience, the fear of the unknown can often spark a sense of anxiety.

So, it's important to understand that feeling new job anxiety is completely normal. It's not a sign there's something wrong with you or that you've made a bad decision.

Related: Need some help with your career progression? Check out our ideas for making the most of your role and employers throughout your working life.

6 tactics to manage anxiety before starting your new job

1. Remind yourself that it’s only temporary

Unpleasant as it is, it’s helpful to remember this anxiety won’t last forever.

In fact, your early nerves can be put to good use, helping you perform at your best and make a positive first impression when you start.

After a few days in your new job, you’ll probably wonder why you were so worried.

So, instead of letting your anxiety overwhelm you, try to keep in mind all the reasons you accepted this new job in the first place. After all, this is a time in your career when you should be excited.

2. Talk about how you feel with someone you trust

Since new job anxiety is so common, there’s a good chance your close friends or family members have experienced it too.

Simply sharing your feelings with them is a good way to reduce the overwhelm and feel less trapped in your own mind.

As well as providing emotional support, they can help you keep things in perspective and may also be able to give some suggestions about how to manage your first days on the job.

3. Try journaling about your emotions

Another tactical way to get unhelpful thoughts out of your head is to write them down in a journal.

There’s no right or wrong way to journal your emotions. You could try writing about:

  • The things you’re worried about
  • What’s in your control and what’s not
  • Your skills and achievements that got you the job

Having it all out on paper can help you get a bird's eye view of what you’re feeling, so the individual thoughts don’t swamp you.

4. Challenge your imposter syndrome

A large part of new job anxiety can stem from imposter syndrome – believing you’re not worthy or capable. The best way to gain a more logical perspective of the situation is to reframe your negative thoughts.

For example:

“I’m not experienced enough for this role, and everyone will see me as a fraud” can be reframed as, “I was chosen as the best person for this job, and I know I can handle any potential challenges.”

5. Think positively while setting realistic expectations

Remember, no one is perfect. Likewise, no one is expecting perfection from you either.

Your colleagues will understand it’ll take some time for you to get up to speed, so don’t put undue pressure on yourself to know it all on day one.

Instead, approach your new role with a positive attitude and view this early transitional period as the valuable learning opportunity it is.

6. Allow plenty of time to prepare

When it comes to dealing with new job anxiety, never underestimate the power of being prepared.

The more you can find out about your new role and what to expect when you start, the calmer you’ll feel leading up to your first day.

Spend some time:

  • Doing relevant industry research
  • Learning more about the company you’ll be working for

Also, speak to your employer about:

  • What to expect on your first day
  • Recommended reading
  • Any systems or processes you’ll be using
  • Who you’ll be able to turn to for support

Insider advice: How to deal with new job anxiety

Our own Robert Half Director, Nicole Gorton, offers some words of wisdom about how to confront imposter syndrome before your first day:

“It’s natural to feel anxious when confronted with change. Remember, you were hired for a reason. Due diligence and research can assist to help a seamless transition.

“People are hiring more on potential with the knowledge that you will be trained up on the job, so focus on the foundational knowledge you already bring and be prepared to learn and develop when you begin.”

Next steps

Now you’re clear on the practical ways to manage anxiety before starting your new job, it’s time to put these ideas into practice and set yourself up for a successful first day.

While you’re at it, you might also want to explore more of our expert career advice.