The Ultimate Guide to Deal with Stress at New Job

Getting a new job is a wonderful thing, but once an initial excitement passes, the anxiety and nerves might take its place. This is completely normal – actually, it would be surprising if you weren’t stressed out; however, this doesn’t make it easier for many of us.

Coping with the stress while trying to handle all your new responsibilities and make friends with your new colleagues can be exhausting. It could affect the quality of your work too.


Lucky for you, it doesn’t have to be this way. While being stressed is normal, there’s still a way to reduce your anxiety a bit, calm your nerves, and make the whole transition more smooth and successful. And here’s how you can achieve that.

Take care of your body

Exercises and nutrition might seem like a thing that isn’t worth your attention during such stressful period. Maybe you would like to pay more attention to it but still aren’t able to afford it because you are too stressed and busy.

However, a healthy lifestyle is the key to de-stressing your body. Basically, stress is a physical reaction provoked by the hormonal changes – that’s why it would be wise to start dealing with it in a physical way too.

So, what exactly should you do if you want to take proper care of your body?

1. Get enough sleep.

Of course, not all of us can afford to sleep eight hours each night and some might even think that it isn’t necessary: after all, we have weekends to sleep as much as we want.

However, getting a healthy amount of sleep each night helps you stay more focused and productive, as well as improves your brain function. On the contrary, when we don’t sleep enough, we are unable to think clearly and become stressed easily.

2. Exercise.

Despite knowing how important it is to stay healthy and maintain good physical shape, not all of us actually find time to work out. It might seem that exercises can wear you out even more at the end of the busy day as well as stress you even more.

However, it’s the opposite that happens: exercises do tire us when we do them, but they also help us build our energy. Regular exercises help you stay full of energy longer and also improve your mood as physical activity releases chemicals that are just perfect for fighting stress.

3. Don’t forget about your nutrition.

Did you know that healthy food not only helps us to lose weight, but also makes us healthier, happier, and more energetic? Add more whole foods, vegetables, fruits, and products that are rich in healthy fatty acids to your daily diet and don’t forget about vitamins too.

This will make you stronger as well as help you fight stress more effectively.

Take care of your mental health

While your physical health is really important, this doesn’t mean that you should forget about mental health. Building the right attitude can help you not only to deal with the stress better but also to handle your new job well. But what do you need to do to build it?

1. Try relaxing.

Sometimes it’s not the tension that comes after stress – it’s the stress that comes after tension. It is natural for people to tense when they are nervous: to clench their fists, to tense muscles, and so on.

However, if you try to relax, you will notice that some of this tension will definitely disappear. This could help you not only feel less stressed but also behave more naturally. Moreover, this way people will see you as a more open person, which could definitely help in establishing the contact with your new colleagues.

2. Treat yourself right.

You did get this job for a reason. You were considered professional and valuable enough for that. However, some people feel like they still need to prove themselves even after getting the position – and that’s why they overload themselves with different tasks, working harder than they did on a previous job.

While hard work is definitely a good thing, you still should be cautious and mind how much of this you can handle without stressing and exhausting yourself.

Blaming yourself for all the flaws is just as bad as pushing yourself too much. Don’t be too hard on yourself: remember that it takes time to adjust to new changes and that it is completely okay to ask other people for support.

3. Turn to support.

There are so many people around who can support you, starting from members of your family and ending with therapists or support groups. Tell them that you’re going through a lot and ask them to be patient and to support you when necessary.

The compassion and understanding of the others can really get you through hard times. Moreover, they might even share some of their own experience with you, making it even easier to adjust.

If you are visiting a therapist, don’t forget to talk to them about that. While job transition might seem like an insignificant thing to some of us, it actually affects us much more than we think.

4. Remember why you wanted this job.

Maybe you were desperate to get this job simply because of money, but most likely there is more to it than just that. Try to remember why you wanted it in the first place and how this job can benefit you – you can find motivation in that.

First few weeks are usually the worst ones: everything is new, you don’t know anyone, you don’t understand your duties and responsibilities well enough, you make mistakes, and sometimes you don’t even know where the coffee machine is.

Quitting might seem like an amazing idea at this point – however, it’s important to strengthen your motivation and to keep going. In order to do so, please remember why this job is so important to you in the first place.

5. Always find time to calm down.

There are various tools that can help you calm down even a bit and become more focused.

Some of these tools require more time to master (for example, yoga practices or complex meditation), so it’s no wonder that you won’t be able to use them effectively right from the start. Some are simple, but usually have to be done at home: for example, affirmations or journal writing. Some, however, are easy and accessible anytime you want.

Even if you are very busy or too stressed, you’ll probably still be able to spare 5 minutes for deep breathing or simple meditation. While these things won’t help you get rid of all the stress immediately, they will definitely make you feel a bit better.

This is especially important when you feel too stressed and are afraid that this will affect your work: such simple tools will help you calm down a bit almost instantly.

There is another important thing to remember – It isn’t related to your physical or mental health, but it will also make you feel better during your first weeks at a new job, making it easier to handle things. I’m talking about the organization here: the more organized you are, the easier it will be for you to adapt to all the changes. For example, writing daily objectives can help with organization.


If you know how to manage your time, how to delegate your tasks, and how to optimize them well enough, even such thing as job transition will seem smoother than it is. Don’t forget: no matter how stressful and scary these new circumstances can be, you can handle it.

We believe this guide will not only help you deal with stress at some point of your life but will also make you calmer, healthier, and happier in general as well as make your life more peaceful and meaningful.

This is a guest post by Richard Nolan, a writer and a private tutor, sharing his experience in spheres of writing, blogging, entrepreneurship and psychology. Richard writes for numerous blogs and gives useful tips for bloggers and students. Follow him on Twitter