3 newbie fears: how to overcome anxiety when starting a new job

• Causes of fear
• Fear of the boss
• Fear of the team
• Fear of a new position
• Who is afraid of a new job?
• Manifestations of Fear
• Ways to get rid of fear
• Affirmations
• Breathing techniques

Fear of a new job occurs among insecure individuals. This is influenced by a lack of experience in the desired field, insufficient awareness of the topic, and low self-esteem. Young mothers who have lost their qualifications are especially panicky after maternity leave.

Fear of work is inherent in unconfident individuals

Fear arises in front of a new boss, position, or team. But breathing techniques and affirmations (positive attitudes) will help. If a person is unable to cope with his fear on his own, he can consult a psychotherapist.

Causes of fear

Fear appears for various reasons - change of workplace, team, management. A new, high position causes stress. A person worries before going through an interview, probationary period, or internship. He is afraid of not passing the test exam, the results of which mean failure or success. The reason may be a negative experience at a previous place of work - distrust of colleagues, an aggressive and overly hardworking boss, poor working conditions, low pay. The person is worried that the same situation awaits him now.

Fear of the boss

Often, when changing jobs or moving, an employee thinks about their boss. After all, he does not know about his personal qualities and attitude towards employees. Afraid of excessive demands and aggression from the director.

It happens that a world-famous company invites an employee. He settled into his new workplace, established contacts with colleagues, and began to cope well with his responsibilities. The boss suddenly changed. Instead of a kind and understanding person, a dictatorial manager came. He does not take into account the initiatives and ideas of his employees, he is not interested in other people's problems.

Women and young mothers are especially afraid of such bosses. Worried that they cannot cope with such pressure, they leave their new place of work.

Others decide to take this step because they do not want to develop mental disorders.

Fear of the team

A new person in an established team cannot be ignored. At first, he will be the main object of gossip, sometimes even ridicule. But if the employee initially presents himself competently, then such a situation can be avoided.

The main reasons for the appearance of fear of the team are associated with fear:

• be found professionally unsuitable;
• not being knowledgeable enough in the required area;
• fail to meet your goals (fail to meet a deadline, complete a task incorrectly, make a mistake in calculations, etc.);
• not being able to find contact with colleagues;
• to be superfluous;
• to be rejected and misunderstood.

A positive attitude will help you win over your colleagues on your first day of work. Negative attitudes need to be replaced with positive ones. It is necessary to imagine that the newcomer is greeted with joy. They show you a new workplace, share secrets, talk about your boss. You need to remember all your successful attempts to meet people. It happens that an appropriately told joke or funny story relieves tension in a conversation.

Social fears

Fear of a new position

A new position means new responsibilities and higher demands. Responsibility increases. If this is a leadership position, then the person must supervise the work of subordinates. The manager is responsible for any trouble, incorrectly completed task, or errors in the report. The main reasons for fear of a position:

• not be accepted by subordinates;
• cannot cope with a large number of tasks;
• make mistakes in calculations, preparation of reports, distribution of bonuses;
• to be ridiculed for a ridiculous act;
• fail to justify the trust of the boss;
• stay at work late or continue working from home after the end of the shift;
• make wrong decisions, etc.

For some employees, even a high salary is not an argument. They are afraid of disappointing the boss who offered them a new position. Traits clearly appear: self-doubt, low self-esteem, suspiciousness. A panic attack, hysteria, and nervous breakdowns occur.

When moving to a new position, people are often afraid to stay at work late

How to resuscitate?

But like everything in this life, the situation with collective work is not fatal. If everything is done correctly, then from a hopeless bunch of lazy tyrants you can turn into an effective team.

Distribution of duties. This simple trick will help you avoid massive bouts of laziness. After all, you each have your own position in the company? And when the office supplies run out or sales drop significantly, the boss will immediately guess, if there is no one in person, then which department he should run into with a portion of magic pendels or a guillotine. The same will work in meetings - let everyone be responsible for a certain part of the team's work. For example, one comes up with ideas, another criticizes them, the third is responsible for the data, ... one hundred and first sums up the results. In this situation, you won’t be able to sleep, but your team will finally begin to work effectively, get rid of the fame of outsiders and earn a lot of money, some of which (let’s be optimistic) will go to you personally.

Complementary talents. For collaboration to bring results, you need to find a colleague who can do something that you just can’t do. If, at the same time, you are excellent in an area beyond your colleague’s control, you will get perfect arithmetic, where 1 + 1 = 3, and move mountains.

Homework. You can spend at least 110% of your working time at meetings, but the question arises: who will work then? In order to fit on the tree and maintain the integrity of the skin, you will have to work outside the office. Oh, yes, we have already imagined the expression on your face and the silent question: “Are you completely stunned???” Don't be so scared! We just wanted to encourage you to think through ideas in advance and just discuss them in meetings. Don't try to play the innocent victim who is being forced to work overtime. It doesn't take much time to come up with ideas, and you can do it perfectly while passing the time in a traffic jam, or while taking the elevator, or while drinking a cup of coffee. But this will significantly save time spent in meeting rooms. Admit it, you don’t really like it there, do you?

Who is afraid of a new job?

People who want to change jobs are susceptible to fear. They are afraid of disappointing management, being rejected by the team, and responsibility. Responsibilities seem difficult to cope with. Any invitation to the director's office causes anxiety and panic. There is always a feeling that someone will do a better job, but the manager only wants to reprimand and punish.

Another category of people are young mothers after maternity leave. Their fear of a new job is caused by the following reasons:

• loss of qualifications;
• having a small child (requires long-term care and supervision);
• frequent sick leave;
• incomplete education;
• lack of skills to work with the necessary computer programs or equipment, etc.

Overly emotional and self-critical individuals are afraid of a new job. They are afraid of any change. They consider themselves insufficiently prepared, qualified, or trained. Looking for ideal conditions. Fear of a new job occurs among those who radically change their work environment. Their knowledge is limited to theoretical knowledge and lack of practical skills. But they have great motivation, a desire to learn something new, to work on their own development.

Freelancers are worried about starting their professional activities. Unstable profits, fear of not finding a customer or completing a task incorrectly are their main fears.

They are afraid of irregular work schedules, low pay, and excessive demands. Due to unsuccessful activities, they may get a bad reputation.

Mathematics of success

It is best to explain the process of effective interaction using the example of married couples. So scientists have established that a functional marriage can be considered one in which 1 + 1 equals 2. It would seem from the point of view of arithmetic that everything is obvious

Not really! Functionality is achieved when each of the partners (no matter whether we are talking about family or joint work) has its own strengths that do not disharmonize with each other and can ensure adequate interaction. An unhealthy couple gives birth to strange mathematics, where 1 + 1 = 1, this usually arises due to the fact that one of the partners is holding back the other

In a successful marriage (scientists doubt that this exists in reality, but we believe in the best), talents and skills are combined in such a way that they not only do not interfere with the development of partners, but perfectly complement each other, and then 1+1 miraculously adds up three.

But the ability to count using this formula, as it turned out, does not guarantee effective teamwork.

Manifestations of Fear

A person with a phobia of a new job experiences a feeling of fear when it is mentioned. He takes new changes too seriously. But there are those in whom such signs are not too pronounced and noticeable to others. These people have the ability to control their own emotions. However, particularly observant colleagues may, after a while, notice the strange behavior of the newcomer. It is accompanied by the following symptoms:

• increased sweating;
• pale facial skin;
• low pressure;
• bad feeling;
• depressed mood;
• excessive fearfulness and suspicion;
• strange, atrophied facial expression;
• slight trembling;
• nausea;
• muscle weakness;
• cardiopalmus;
• hysterical laughter, etc.

External manifestation – bags under the eyes. They are clearly expressed and cannot be hidden. This indicates a sleep disorder - insomnia. This is associated with emotions, panic, anxiety. Fear of a new job causes mental disorders. The person becomes unbalanced and fearful.

Physiological manifestations of fear and anxiety

Consequences of a phobia

Ergophobia is characterized by rapid development. Without treatment and control, the patient's condition will rapidly deteriorate, which will ultimately lead to psychophysical exhaustion. Secondary mental disorders and psychosomatic illnesses arise.

Ergophobia interferes with self-realization and personal development. A person cannot fully reveal his potential and enjoy the work done. The patient is tormented by thoughts about the meaning of life. If a person cannot find a job, then he literally has nothing to live on. He has to enter into dependent relationships. Some patients take the criminal path.

It is important! The patient may have excellent recommendations from previous employers, do an excellent job, or be a good specialist, but the phobia still prevents him from finding a job.

Ways to get rid of fear

Successful managers often speak in public and give advice on how to get rid of the fear of a new job. They share their success stories and talk about techniques. The most popular among them are affirmations and breathing techniques.

Affirmations

A positive attitude is the key to success. Affirmations will help lift your mood before your first day at work. They will improve your psychological state, eliminate all fears, and eliminate self-doubt. Examples of affirmations for setting yourself up for successful activities:

• I’m an excellent specialist, so everything will work out;
• I have a wealth of practical experience, I know what to do in a difficult situation;
• I'm not scared, I'm stress-resistant;
• I have a lot of important, good skills, I’ll get the hang of it quickly;
• every employer will want to cooperate with me;
• my new job is perfect for me;
• my qualities are exactly created for this position;
• I am successful in my activities;
• I love what I do;
• I get the desired salary;
• I am loved and respected by my colleagues;
• I have excellent career prospects, etc.

A psychological technique that works here is self-hypnosis.

A person sets himself up for a positive outcome. He must accept his failures as a necessity for self-development, an opportunity for personal growth. After all, thoughts are a powerful source of energy.

Breathing techniques

Any breathing exercises should be done standing or lying down. Eyes must be closed. It is important to imagine a beautiful landscape or picture that evokes peace. Inhalation and exhalation must be controlled. Initially, it is important to focus on them. It is important to relax all the muscles of the body. Some breathing techniques:

1. Belly breathing. Inhale 3–5 s, exhale 4–5 s. Interval – up to 3 s. You want your belly to swell in the process.
2. Breathing using the collarbones. As you inhale, the collarbones rise, and as you exhale, they fall. The interval between breathing is 3–5 s.
3. Wave-like breathing. 3 organ systems are involved - abdomen, collarbones, chest. Inhalation begins from the abdomen, moves to the collarbones, and then to the chest. Exhalation occurs in the reverse order.

It is enough to repeat each exercise 3-5 times. You shouldn't overexert yourself. While inhaling, you need to imagine that the body is filled with pure energy and calm. With exhalation, all negativity comes out. In addition to breathing exercises, a person performs a meditation session.

How to resuscitate?

But like everything in this life, the situation with collective work is not fatal. If everything is done correctly, then from a hopeless bunch of lazy tyrants you can turn into an effective team.

Distribution of duties. This simple trick will help you avoid massive bouts of laziness. After all, you each have your own position in the company? And when the office supplies run out or sales drop significantly, the boss will immediately guess, if there is no one in person, then which department he should run into with a portion of magic pendels or a guillotine. The same will work in meetings - let everyone be responsible for a certain part of the team's work. For example, one comes up with ideas, another criticizes them, the third is responsible for the data, ... one hundred and first sums up the results. In this situation, you won’t be able to sleep, but your team will finally begin to work effectively, get rid of the fame of outsiders and earn a lot of money, some of which (let’s be optimistic) will go to you personally.

Complementary talents. For collaboration to bring results, you need to find a colleague who can do something that you just can’t do. If, at the same time, you are excellent in an area beyond your colleague’s control, you will get perfect arithmetic, where 1 + 1 = 3, and move mountains.

Homework. You can spend at least 110% of your working time at meetings, but the question arises: who will work then? In order to fit on the tree and maintain the integrity of the skin, you will have to work outside the office. Oh, yes, we have already imagined the expression on your face and the silent question: “Are you completely stunned???” Don't be so scared! We just wanted to encourage you to think through ideas in advance and just discuss them in meetings. Don't try to play the innocent victim who is being forced to work overtime. It doesn't take much time to come up with ideas, and you can do it perfectly while passing the time in a traffic jam, or while taking the elevator, or while drinking a cup of coffee. But this will significantly save time spent in meeting rooms. Admit it, you don’t really like it there, do you?

Will psychotherapy help?

There are situations when a person does not know how to overcome the fear of a new job. Therefore, it is worth contacting a specialist. A psychologist will help you overcome yourself. After the course of treatment, the patient will have a desire to work and learn new things. He will successfully overcome the fear of the team, position, and boss.

Cognitive behavioral therapy is built on self-analysis. First, possible causes of fear are discussed. This will help create the most appropriate course of treatment and get rid of the phobia. During the session, the patient must answer the following questions:

• what will happen if I get a new job;
• what will happen if I say something wrong at an interview;
• why am I afraid of being rejected by the team;
• what is the reason for my fear of superiors;
• what will happen if I get promoted;
• why career growth scares me;
• what makes me scared to change jobs;
• why I think my knowledge is not enough, etc.

Using these questions, the client analyzes his own behavior. He has a desire to overcome negative attitudes and change them to positive ones.

An important requirement is that the doctor must be truly interested in curing his patient. The client should be as open and honest as possible.

Treatment takes place in several stages. Consists of individual sessions and homework. A psychotherapist helps you to have a positive attitude towards the interview. If suddenly something does not go according to plan, a person knows how to calm himself down and remain calm. He learns to control himself during a stressful situation. A nervous boss or envious colleagues do not cause irritation or anxiety. Role-playing games can be used as homework. The patient needs to imagine that he is the boss, and the doctor is his employee. Let the client share his feelings and emotions. It is important to realize where the fear of the director comes from.

If you need to combat fear of new responsibilities, have the patient describe his image of an ideal manager. It is important to accurately determine its positive qualities. Reading books from successful TOP managers, businessmen, and heads of large companies helps. It is necessary to highlight their strengths and understand what the patient needs to work on in order to achieve the same heights.

If suddenly the client is worried about not being accepted into the team, the psychotherapist suggests attending group classes. They will help you become socially active and stop being afraid of a large group of people.

Psychotherapy will help get rid of the fear of the director and the new team

"I'll be out of work"

“The established team, its own rules, charter, habits, jokes - I will feel like the odd one out.” This is one of the factors that worries beginners. Fear of never becoming “one of us,” of remaining uninvolved in collective life and of being a loner.

Everyone has gone through this and will go through this. And there is nothing supernatural here. If you don’t withdraw into yourself, start meeting new people right away, are able to carry on a conversation and show yourself to be a professional, the problem will go away on its own.

Ultimately, give yourself time to become part of the team. And very soon you will not notice how you will begin to understand the jokes of your colleagues, participate in joint events and appear in all interesting stories.

Monitor progress

After the New Year, we tell ourselves that we are starting a new life: let's go in for sports, open a business, quit smoking or get another job. Usually plans remain unfulfilled. First we postpone, and then we forget about promises.

In the book 12 Weeks a Year, Brian Moran and Michael Lennington talk about how to deal with this problem. They suggest setting goals not for a year, but for 12 weeks. Each week we must take specific steps to achieve our goal. And on Sunday, measure effectiveness.

The authors recommend dividing the results into two types:

1. The end result is to lose weight, save a million, get a promotion, improve relationships with family.
2. Performance indicators are actions that influence the achievement of the final result.

The final result sometimes depends on luck, so it is more important to control performance indicators. They show how our actions and discipline change.