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Tips to help calm your nerves on the first day of a new job
Starting a new role is exciting but also daunting. It’s totally normal to feel first-day anxieties, nervousness about meeting new people and feelings of imposter syndrome – they're all common on the first day of a job.
We understand how important it is to feel confident going into a new role. That’s why we’ve put together some practical advice for overcoming first-day nerves, including how to prepare and strategies to overcome your nerves.
How to prepare for your first day
By taking a few steps ahead of time, you'll help to reduce your anxiety and give your confidence a much-needed boost.
1. Plan your commute
Fear of being late is one of the most common first-day anxieties.
If you’re unsure how long your commute will take, do a practice run one or two days before. This will give you a realistic sense of what the journey looks like, helping you to plan for traffic, parking or public transport.
For those who work remote, of course, do not have a commute to contend with. Still, you can prepare instead by checking your tech and making sure you can log in without any issues.
2. Know the dress code
Though it may seem trivial to some, dressing appropriately is a simple yet effective way to feel more comfortable and confident when starting a new job. For some companies, it’s also mandatory.
Double-check the company’s dress code in advance so you can plan your outfit. Even if there is no policy, consider dressing more formally until you learn what everyone else is doing – you can always adjust later.
3. Bring the essentials
Pack everything you’ll need the night before. This could include ID or tax documents, a notebook, pen and any paperwork the company may have requested.
Having your essentials ready will ensure that you're not rushing around at the last minute.
Adopting the right mindset
Mindset makes up a significant proportion of what causes anxiety – so, thinking positively is surprisingly effective at calming nerves.
1. Remind yourself it’s OK to be new
Everyone was new once. It’s completely natural to feel out of your depth on day one.
Give yourself permission to be in learning mode – after all, your new colleagues won’t expect you to know everything from the start, and there’ll be plenty of time to get up to speed. Your employer will help with this, it’s what onboarding is for.
2. Think positively
If your anxiety stems from self-doubt or imposter syndrome, remind yourself that you were chosen for this role for a reason. Keep telling yourself that you’re capable and competent – because you are.
3. Think of it as an opportunity, not a test
It’s easy to feel like the first day is all about proving yourself, but it’s really an opportunity to learn, meet new people and start fresh.
Shift your mindset from performance pressure to curiosity; you’re there to learn and explore a new environment, not to be perfect.
Tips for calming first-day-of-work nerves
Even with good preparation and a positive mindset, some nerves may still slip through – again, this is OK. Try these techniques to calm yourself down and get on top of the nerves.
1. Acknowledge your feelings
Rather than trying to fight or ignore your nerves, acknowledge them.
Remember, it’s completely normal to feel nervous about something new. Recognising your emotions can make them feel less overwhelming. Acknowledge how you feel, seek to understand why you feel that way, then let it flow through you. Let it pass.
2. Practice deep breathing
Deep breathing exercises have been known to help with anxiety and panic.
Breathe in for four seconds, hold for four seconds, then exhale for four seconds. This should slow your heart rate, and a slower heart rate will help to calm your mind. Repeat this breathing exercise multiple times if necessary.
3. Take small breaks
If the nerves become overwhelming, give yourself permission to step away for a few minutes. Whether it’s taking a quick walk to the bathroom or grabbing a coffee, small breaks give you space to reset and refocus.
4. Visualise success
Before starting work, take a moment to visualise yourself having a successful day.
Picture navigating conversations with ease, settling into your workspace and feeling positive at the end of the day. Visualisation can set a positive tone and ease nervous energy.
5. Focus on connecting, not impressing
Whilst first impressions matter, your first day is about building relationships within the organisation.
Focus on being approachable, friendly and engaged. Enthusiasm will leave a great impression without adding unnecessary pressure to ‘wow’ everyone.
Learn more: Interpersonal skills in the workplace
Strategies for a successful first day
To make your first day a positive experience, focus on small, manageable goals that help you to feel more at ease.
1. Arrive early
Getting to the office (or logging into your remote workspace) 10-15 minutes early gives you time to settle in and collect your thoughts. It also shows that you’re eager and ready to begin.
2. Introduce yourself
Take the initiative to introduce yourself to colleagues. Again, this shows enthusiasm, and it will help you to learn who your 'friendly faces' are in the workplace.
Don’t worry about remembering everyone’s name just yet, they won’t expect you to.
3. Be open to learning
Don’t put pressure on yourself to know everything immediately. Ask questions, take notes and absorb as much information as you can. Your first day is about getting settled, so give yourself permission to observe and learn.
4. Ask for feedback
If appropriate, ask your manager or colleagues for feedback at the end of the day. This shows that you’re eager to improve and helps you to identify any areas to work on moving forward.
5. Celebrate the small wins
During your day, take a moment to reflect on the small wins. Having the courage to introduce yourself to strangers, remembering important pieces of information and rapidly picking up new tools are all worth noting.
Celebrating these moments, however small, helps to shift your focus to the positives, not the mistakes, of your first day.
Learn more: How to improve communication skills
Need help? We’re here for you
If you’re feeling particularly nervous about an upcoming job placement, get in touch with us. We’ve guided thousands of candidates through their first days, and we’re always happy to share tips or offer reassurance.
We can also act as your go-between. From clarifying expectations to ensuring you have all the necessary paperwork, it’s our job to make your transition to this new role seamless - don’t be afraid to reach out.
