How to Deal With the Stress of a New Job

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If you've just started a new job, whether it's for the first time or the tenth time, you're probably feeling a little (or a lot of!) stress. There are many new tasks to learn and your boss's or co-workers' expectations may be high.

New jobs present many changes and challenges, and it's natural to feel stress over this. There are several things you can do to both relieve stress and combat its effects.

Tips for Dealing With New Job Stress

Here are some effective things you can do to deal with stress at a new job or in any other situation that requires change and adjustment.

Find Support

If you can, get support from co-workers, from friends or family, or even an online support group. Talking about what's stressing you out and finding resources should help a lot.

Don't Be Afraid to Ask for Help

You may feel like it shows weakness to ask your co-worker or boss questions, but asking for help lets them know you're working hard to understand how things flow rather than trying to do something you aren't sure of on your own (and potentially messing it up).

A side benefit of asking questions is that you can start building a rapport with your boss and/or co-workers.

Accept That There's a Learning Curve

Every job is tougher at the beginning as you figure out what's expected of you and how to best perform your tasks.

Like everything in life that we do repeatedly, it will get easier and before you know it, you'll have found a routine and rhythm and you'll feel confident in your job and your ability to do it. Keep this in mind when you start to feel stressed or overwhelmed.

Use Quick Stress Relievers

Have some quick stress relievers that you can use when you're feeling overwhelmed. Breathing exercises, for example, can help slow or reverse the fight-or-flight response you experience when stressed, which saves the wear and tear on your health that chronic stress can cause.

Taking a walk can also help calm you down, or you can keep a stress ball or a fidget spinner at your desk to channel any extra energy and nervousness you might have.

Have a Regular Hobby That Helps Relieve Stress

Try to maintain some time in your life to do some stress-relieving activities, so that you feel less stress overall.

Ideas include regular exercise, yoga, and engaging in a hobby or another activity that you enjoy, such as drawing, painting, writing, woodcarving, playing an instrument, talking to a friend, listening to music, meditation, gardening, bowling, or fishing. The options are endless!

Take Care of Yourself

If you're able to eat right, get enough sleep, and take daily vitamins, you'll be less worn down physically so you'll be less reactive to stress, and you'll be in better overall health too.

Taking care of yourself also boosts your cognitive abilities so you can concentrate and focus better at work.

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  1. Coping With Stress. Centers for Disease Control and Prevention. Reviewed September 3, 2019.