Affinity Health, a leading provider of high-quality health coverage, shares tips on managing nerves and staying healthy when starting a new job.
Starting a new job is an important and exciting step in any career.
However, feeling nervous or uncertain is normal, especially in a busy and fast-changing work environment. Adjusting to a new role often means facing unknowns, which can naturally lead to some anxiety.
It is normal to feel nervous about adapting to a new company culture, building relationships with coworkers, and meeting performance expectations.
“The World Health Organization states that stress, particularly in a new work environment, can impact mental and physical health, potentially causing fatigue, sleep disturbances, and even a weakened immune system,” says Murray Hewlett, CEO of
Affinity Health.
“Learning to manage these nerves is essential for staying healthy and succeeding in your career over the long term.”
Here are eight tips to help you stay calm and focused when starting a new job.
1. Prioritise Rest
The body needs time to adapt to new environments, routines, and workloads, so rest is crucial. Sleep refreshes the mind and body, making it easier to handle workplace challenges. Good sleep habits strengthen resilience, so get seven to eight hours of sleep, especially during the first few months in a new role.
2. Set Up a Daily Schedule
Starting a new job can disrupt your daily routine, which might feel unsettling. Creating a routine can help you regain control during this transition. Begin your mornings with activities such as a quick workout or a healthy breakfast.
3. Embrace a Balanced Diet
Eating a balanced diet of vitamins, minerals, and essential nutrients is crucial for managing stress and staying energised. Nutrient-rich foods such as vegetables, whole grains, and lean proteins support health and boost mental clarity. Snacks like nuts, yoghurt, and fruit offer long-lasting energy and help prevent unhealthy cravings that stress may trigger.
4. Stay Hydrated
Dehydration can lead to fatigue, headaches, and irritability, all of which can exacerbate anxiety. Make hydration a priority by carrying a reusable water bottle to work and aiming for at least eight glasses daily.
5. Build Relationships
Building relationships with colleagues can help reduce workplace anxiety. Small conversations or joining a work social group can create a sense of belonging, which is important for mental well-being.
6. Stay Active
Physical activity is a great way to manage stress. Exercise releases endorphins, which naturally boost your mood. Whether it’s a short walk during lunch or an evening workout, adding movement to your day can support mental health and build resilience.
7. Practice Mindfulness Techniques
Mindfulness and relaxation techniques, including meditation and deep breathing, help mitigate stress by promoting a sense of calm. Mindfulness can be practised almost anywhere—at your desk, during lunch, or on a break.
8. Communicate Openly with Your Manager
If the nerves persist, consider discussing your transition with your manager.
Communicating your feelings can enable understanding and may result in additional support, such as a mentorship programme or adjusted deadlines, to ease the adjustment period.
The right approach makes managing nerves when starting a new job possible. Focusing on mental and physical wellness can make the transition smoother and more positive.
By following simple health strategies, new employees can confidently settle into their roles and be ready to thrive in this next chapter of their careers.