Strategies To Overcome the Anxiety of Changing Jobs

By Indeed Editorial Team

Updated September 9, 2022

Published May 17, 2021

The Indeed Editorial Team comprises a diverse and talented team of writers, researchers and subject matter experts equipped with Indeed's data and insights to deliver useful tips to help guide your career journey.

Changing jobs can be an exciting time, but it's normal to feel some anxiety when switching careers or roles. Job change anxiety is a condition that can affect those who are making a career change. If you believe you might be experiencing job change anxiety, consider using some helpful tips to overcome your anxiety and confidently face your new job.

In this article, we explain what job change anxiety is and provide self-care and career tips to help you feel more prepared when switching jobs.

Related: How To Overcome New Job Nerves: Steps and Tips

What is job change anxiety?

Job change anxiety is a feeling of unrest or uncertainty caused by a career change. It's normal to feel some nervousness when switching careers or beginning a new position. However, once you identify job change anxiety, you can enjoy the benefits of overcoming it, such as:

  • Increased job satisfaction

  • Improved self-confidence

  • Openness with management

  • Ability to recognize your strengths

  • Empathy for other new hires

Self-care tips for overcoming job change anxiety

Caring for yourself and understanding that job change anxiety is normal and temporary could help you overcome this challenge. These are some tips to maintain a positive outlook and practice self-care when overcoming job change anxiety:

Prioritize sleeping well every night

Sleep is an important part of mental health and emotional balance. Try setting a bedtime routine and waking up at the same time every morning to ensure you are getting enough rest. This could help you feel prepared for your new job.

Try meditation and practiced breathing

Taking deep breaths and practicing meditation may help to calm your mind. Meditation is the practice of focusing on the breath and clearing your mind. Implementing a few minutes of meditation into your daily routine may help you with job change anxiety.

Related: How To Make Time for Self-Care While Working From Home

Limit your caffeine consumption

Many people enjoy drinking tea or coffee in the morning. Caffeine can boost your mood and provide energy for completing projects. Consider limiting yourself to one cup of tea or coffee in the morning to help reduce feelings of anxiety.

Focus on healthy nutrition

Consider investing in a few easy but healthy options to help you through the weeks surrounding your job change, as prepped nutritious meals can allow you to spend more time preparing for your new job and caring for yourself. Try to eat plenty of fruits and veggies and stay hydrated as well.

Speak with your loved ones

Your friends and family know you best and may know how to help you through your job change anxiety. Share your concerns and worries with them and have honest conversations about your feelings. Being open with the people around you may ease some of the anxiety that can come with a new job or a career change.

Career integration tips for overcoming job-change anxiety

Self-care is very important for alleviating job change anxiety, but there are also tips you can follow during the first few days and weeks at your new position to ease your job change anxiety. These tips focus on work-related actions, rather than self-care:

Make a list of positive reminders

Consider making a list of positive reminders about your current situation and capabilities. You may return to the list when you want to focus on staying positive. You can bring this list with you to your new job during the first week or month to refer to. For example, you might write, "I am qualified for my new position. The hiring manager accurately assessed my abilities. The personnel has been kind to me. I made the right decision in changing jobs." This can help you focus on the positive aspects of your new career.

Related: How To Succeed In Your New Job: The First Week, Month and 90 Days

Discuss the situation with trusted colleagues

Consider speaking with colleagues in your field. They'll know more about the job market, and speaking with them may make you feel better about your career decisions. Having a conversation with someone who understands what you're going through could help you overcome job change anxiety. They may also provide advice or make recommendations related to your industry and role, which can help you feel more confident.

Form relationships with other new hires

When you're hired as a new employee, you likely have to learn about your new workplace. This may mean understanding your new schedule, meeting colleagues and trying to navigate a new office or building. Depending on the workplace, it's likely that your employer may hire a batch of new employees at once, meaning you may have some colleagues who are facing the same challenges as you. Forming relationships with other new employees can give you a network of support and make it easier to acclimate to a new workplace climate.

Wear clothing that raises your confidence

Before starting your new job, consider searching for clothing that is both comfortable and raises your confidence. Be sure to look for clothes that fit you well and are your preferred style. Feeling good about how you look can help you feel prepared and confident in a new role.

Practice confidence in the mirror or with someone you trust

Practice standing up straight and making eye contact to boost feelings of confidence and assuredness. If you're more comfortable at home, practice in the mirror. If not, find a friend or colleague to practice speaking with while focusing on positive nonverbal gestures or cues. You may also want to develop some confidence mantras and repeat them to yourself to ingrain a sense of conviction.

Related: 8 Ways To Become More Confident

Use positive language

At the start of your new job, try to find phrases and words that make you feel happy. Focusing on positive words and language will improve your overall outlook and your first impression. By using positive language at work, you can show your employer that you're approaching your first days and weeks at the new company with optimism and enthusiasm.


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