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Starting a New Job

Tips for Taking Care of Your Mental Health

Both anxiety and excitement are normal reactions to change and uncertainty. To manage the feelings of anxiety you may have about starting a new job, spend some time reflecting on your previous work experience and what questions you may have about your new job.  

Start by reflecting on what was helpful in your past work environments and what was hard about your previous jobs? What experiences can be helpful to apply to your new job? What are you looking forward to, and what do you have concerns about?  

These reflections will help you understand your ideas and feelings about the transition to your new job. If you feel worried or anxious about your new work, try these strategies to prepare for change and take care of yourself:  

Step 1: Get informed.

Learn about the new workplace and have a conversation with your new supervisor about expectations. You can prepare questions about your role, hours, place of work, and dress code, for example. You can also find information about the workplace on their website or social media. 

Step 2: Develop a plan for your new routine,

Think about your commute, what you’ll have for lunch, what you need to bring to the office – like your favourite coffee mug, masks, and hand sanitizer. 

Step 3: Brainstorm some strategies to manage your well-being,

This could include: 

  • Going for tea/coffee/chat with a new co-worker 
  • Setting up your workstation the way you like it, if practical 
  • Breaking up big tasks into smaller chunks 
  • Celebrating the completion of tasks each day for the first week 
  • Putting break times into your calendar and scheduling enough rest and sleep between shifts 
  • Deciding where to take a walk outside over breaks and after your shift 
  • Choosing a favourite spot – or a new one – for healthy lunches 

Step 4: Be kind to yourself.

It can be hard to learn new tasks and to meet new people. Consider the strategies below to support your transition: 

  • Accept that this is a new experience, and some parts might be challenging in the beginning 
  • Manage your expectations of yourself: you will probably make a few mistakes as you learn, and that’s okay 
  • Check in with your supervisor regularly to talk about what is going well and what needs improvement 
  • Speak up and ask for help if you don’t know how to do something or don’t understand a task 

Step 5: Get support.  

If you experience a health problem that affects your work, you may wonder if you should tell your employer or not. For more on disclosure, see this Disclosure Guide from Disability Alliance BC.

Know your health benefits and take advantage of services like Employee and Family Assistance Programs. You can talk to your HR department or supervisor for more information. 

Resources to manage stress and anxiety: