The past year has seen a major shift to remote work. But whether you’re in the workplace or at home, starting a new job is often stressful. You’re the new kid on the block. You don’t know the rhythms and routines. You’re on the outside of all the inside jokes. Performance anxiety is setting in.

Fortunately, there are steps you can take to deal with this common source of stress. It begins with not undermining yourself. There are enough factors not working in your favor. The very least you can do is not make it worse, right? Let’s take a deeper look at the anxiety of starting a new gig.

Why New Jobs Can Mean New Worries

1. Feeling AND Appearing Nervous

This is nothing surprising about feeling anxious about your new job. To make matters worse, you’re probably stressed about how this looks to others. Obvious signs of nervousness can give the false impression that you’re not up to the task.

2. Being Overwhelmed

There’s a lot to learn — from work details to social dynamics. It’s going to take a little while to settle into a groove. In the meantime, practice some daily self-care to balance out the stress and fatigue.

3. Feeling Like a Fraud

Imposter syndrome is a thing. It kicks into high gear whenever you feel overmatched by the requirements of a new job. Remind yourself that they would not have hired you if you weren’t up to snuff.

4. Odd Man/Woman Out

You’ll have to endure some loneliness until you discover your place amongst your new colleagues.

Try These Tips to Cope with Performance Anxiety

1. Maintain a Healthy Perspective

Your bosses and co-workers are no different and no better than you are. They might be with the company for years and still harbor some self-doubt. It’s normal.

2. Relax Your Body

Your mind may be buzzing but you don’t have to make it obvious. Control your body language, posture, and gestures. A relaxed body will help create a more relaxed mind.

3. Stop Your Thoughts

Practice recognizing and stopping negative thoughts before they can take hold. Use that time and energy to instead focus on learning your new duties. Practice self-validation.

4. Remember: They Want You

You’re there, in this new gig, because you stood out in the crowd. You were chosen over everyone and you belong here. You don’t need to have all the answers right away. Embrace the process and move at your own pace.

5. Cultivate Some Relaxation Techniques

For starters, design a self-care regimen you can do at home — every single day. But also, take some time to develop healthy ways to keep yourself calm and relaxed at the workplace. It might be journaling or maybe you prefer breathing exercises. It can also be super helpful to prepare for work the night before so you have extra time in the morning to meditate.

6. Risk Imperfection

Sometimes, the best way to quiet your nerves is to take the plunge. Engage with your co-workers. They all had a stressful first day and a stressful first month and here they are, doing their thing. Ask for help when necessary. If you’re not sure about a protocol, talk to someone about it. Remain open to feedback and advice.

Talk to a Professional

Now more than ever, starting a new job can feel like navigating a minefield. You don’t have to go it alone. Contact a therapist to talk about your anxiety and your fears. Working one-on-one with a skilled practitioner is an excellent way to reclaim your confidence. Please read more about anxiety treatment and reach out for a confidential consultation to help get yourself on the path to recovery.