How To Manage Stress Levels When Starting a New Job

Starting a new job can be exciting and nerve-wracking at the same time. With so much to learn and so many expectations, it’s natural to feel a bit overwhelmed. Thankfully, there are several ways to manage your stress levels during this transition. To help alleviate some of the stress and make your transition into a new job smoother, here are 10 tips on managing your stress levels.

1. Fight Imposter Syndrome

Imposter syndrome is a feeling of inadequacy and self-doubt that plagues many of us. It can make you feel like you don’t belong and that you’re not capable of doing the job. Imposter syndrome is a common experience for those starting a new job when there’s still a bit you’re unsure of in the new role.

“To fight imposter syndrome, it’s important to remind yourself of your strengths and accomplishments,” shares Marcus Hutsen, Business Development Manager at Patriot Coolers. “Make a list of all the things that you have achieved and remind yourself that you have what it takes to do this job. Be kind to yourself, accept compliments, and give yourself credit for your hard work.”

Feeling like you aren’t good enough at your job can add unnecessary stress to your everyday life, but those feelings often creep in when you don’t want them around. Never forget that you were hired for a reason and the team saw your work as valuable.

2. Get Organized

One of the best ways to manage stress when starting a new job is to get organized. This includes making sure your workspace is organized and set up in a way that works best for you. Have an area where you can work without interruption and ensure everything is within reach.

“Whether you’re working in a new office or are transitioning to work-from-home jobs, refresh your workspace to make it work for you and your new role,” advises Brandon Adcock, Co-Founder and CEO of Nugenix. “This is a huge benefit for your mindset and does wonders for your organization.”

When you prioritize organization, you are better equipped to stay on top of deadlines and keep track of important tasks. Plus, organization will help reduce stress because it will make it easier to focus and prioritize your workload.

3. Set Realistic Goals

Starting a new job can be exciting, and it’s easy to get wrapped up in new experiences. Whether you’re feeling overly optimistic or overwhelmed by all things new, it’s important to set realistic goals for yourself.

“To keep your stress levels in check, break down your goals into manageable chunks,” recommends Miles Beckett, CEO and Co-founder of Flossy. “Start with one or two goals you know you can complete within a certain timeframe. As you become more comfortable in your role, you can start adding more goals to your list.”

Consider setting weekly or monthly goals that you can track and measure your progress against. Having measurable goals will help you stay motivated and on track to meeting them. Plus, setting realistic goals will help you stay organized and focused on what matters most.

4. Take Breaks

If you’re feeling overwhelmed in your new role, take breaks throughout the day to stay productive and energized. Short breaks not only help reduce stress but can keep you focused and give your brain time to process what you have learned.

“There are lots of ways you can take small breaks throughout the day without interfering with your productivity,” shares Lilian Chen, Co-Founder and COO of Bar None Games. “Go for a short walk or do a quick yoga or meditation session. Get a little snack or enjoy a cup of coffee. Listen to music or read a book or magazine. Just be sure to choose something that brings you a bit of joy.

Taking a few minutes to step away from your desk and do something different will help reduce stress levels, refresh your mind and body, and put you in a better frame of mind. Remember to make the most of your break time and enjoy it.

5. Exercise

Exercise is one of the most effective ways to manage stress levels as it helps reduce cortisol levels, which are hormones associated with stress, and releases endorphins. With a new job, you want to find a practice that can help you unwind.

“Incorporating regular exercise into your daily routine is a smart way to improve mental clarity and reduce stress,” shares Max Ade, CEO of Pickleheads. “Even something as simple as going for a brisk walk or doing some stretching exercises can help reduce stress.”

Choose an activity that you enjoy and make sure it’s something that fits into your lifestyle. Your new job may require you to work different hours or in an unknown place. Make adjustments to your routine so you can find a way to get your daily exercise in.

6. Eat Healthily

Eating healthy is essential to help manage stress levels. When starting a new job, it can be easy to indulge in unhealthy snacks or fast food as you navigate a new routine. Instead, focus on eating a balanced diet and drinking plenty of water throughout the day.

“If you’re struggling to eat balanced meals or maintain a healthy diet, dedicate time to meal prepping,”  Den Montero, Marketing Director of Moeflavor suggests. “From breakfasts you eat quickly to lunches ready to go and stocking up on healthy snacks for the office, set yourself up for success ahead of time.“

Eating healthy will not only help you manage stress but can also help you stay focused and alert during your new job.

7. Get Plenty of Sleep

When your body lacks sleep, feelings of stress can feel even more overwhelming. After a long day at work, it’s important to have time to rest and rejuvenate. Sleep helps reduce stress and can help you perform better during the day. Not getting enough sleep can make it harder to focus and make decisions.

“Aim to get seven to eight hours of sleep every night and establish a consistent sleep schedule,” suggests Jae Pak, Founder of Jae Pak MD Medical. “Make sure your bedroom is conducive to good sleep, with the right temperature, noise levels, and light. Avoid eating large meals late at night or drinking caffeine too close to bedtime.”

If you still struggle to get to sleep or find your anxiety keeping you up, do some light exercise before bed or practice calming activities, such as deep breathing or yoga.

8. Avoid Procrastinating

Starting a new job can be overwhelming, and it can be easy to fall into the habit of procrastinating. However, putting off tasks can cause unnecessary stress and make it more difficult to keep up with your workload.

“In a new job, it’s easy to fall into old habits picked up in other places,” shares Josh Weiss, Founder and CEO of Reggie. “If procrastination is one of those habits, work to overcome that as soon as you step into a new role. You’ll help nip it in the bud sooner rather than later.”

To fight procrastination, try to plan and set aside time each day to focus on specific tasks. Doing this will help you stay organized and ensure that important tasks are taken care of promptly. If you find yourself struggling to finish something, don’t be afraid to reach out for help or delegate some of your work.

9. Connect With Co-Workers

Working with a whole new group of people can feel intimidating. Connecting with co-workers can help you create an environment that is welcoming and supportive. Not only can it help alleviate feelings of isolation, but it can help you become better acquainted with the company culture.

“Start by making small talk during lunch or coffee breaks,” suggests Nabeel Abdullah, CEO of Sapphire. “This could include anything from discussing current events to sharing favorite books or movies. Consider joining a company-sponsored team-building activity or taking part in any other recreational activities offered.”

You may also want to reach out to colleagues who are doing a job that you find interesting or one you would like to specialize in down the road. Ask questions and express your interest. This will show initiative as well as develop relationships with people who may eventually become mentors.

10. Ask Questions

When starting a new job, it can be intimidating to approach your supervisor or colleagues with questions. But it’s important to remember that they are there to help you succeed, and they expect you to ask questions.

Michael Fischer, Founder of Elite HRT explains, “Do your research first, so you know what you need to ask before approaching someone. You should take advantage of any onboarding or orientation sessions offered at the start of your job, as this is the perfect opportunity to get all your questions answered in one go.”

If you find yourself feeling too shy or anxious to ask questions, remember that everyone has gone through the same process and everyone understands the importance of asking questions. The more questions you ask, the more you will learn and the more confident you will feel.

Final Thoughts

Starting a new job will come with some feelings of stress. Once you find your groove in your new role, you will feel more confident in your abilities. Use these tips to help you alleviate stress and start crushing your new position today!

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