First day at work: how to calm your nerves and not go crazy

Posted on January 27, 2025 by Evženie Povolocká, One of Thousands of Relationship Coaches on Noomii.

Congratulations on your new job! It’s a big step, but it’s natural to feel a little anxious. A new team, lots of questions, and first tasks can all cause uncertainty and stress. Don’t worry — these feelings are a normal part of the adaptation process. Let’s discuss how to cope with anxiety and get through the day with confidence and calm.

To be honest, when I started at my first job, I made a lot of mistakes. I tried to please everyone, took on too much, was overly active, worried, and didn’t give myself time to figure out the new environment. I was afraid to ask questions, fearing that it would show my incompetence. Here, the straight-A syndrome and the destructive mindset that I should always know everything probably came into play. But in practice, such attempts only led to additional difficulties in the future. That’s why I want to share some useful tips that will help you smoothly adapt to a new job and avoid many difficulties in the future.

Scout the waters in advance
If possible, find out as much as you can about the company you’ll be working for. Browse their website, social media, read reviews. This will help reduce anxiety, because when you know who you’ll be working with and what you’ll be devoting yourself to, the fear of the unknown disappears.

It’s okay to ask questions
No one expects you to know everything from day one. If something is unclear, feel free to ask! People like it when newcomers show interest and a desire to figure it out. In addition, questions are not an indicator of weakness, but rather a sign of your desire to learn and grow professionally.

Don’t try to overdo it
You may want to make a good impression and take on as much as possible. But don’t try to solve all the problems at once. Gradually delve into the work processes, get to know the tasks and colleagues, understand how everything works. Remember, no one expects heroics from day one. And if you take on too much, then it will be difficult for you to maintain this high level later.

Take a closer look at your colleagues
The first days in a new place are a time for observation. Take a closer look at who interacts with whom, how each person behaves in work situations, what interests and values ​​your colleagues have. Give yourself time to feel the atmosphere in the team, and do not rush to immediately join in every conversation.

Mistakes are normal
Problems begin when we begin to be afraid of making mistakes. Relax! Even experienced employees make mistakes. It is important to understand that mistakes are not a disaster, but an integral part of professional growth. The main thing is to learn to learn from them and move on.

Get support
If you have been assigned a mentor – great! If not, try to find a colleague who will be ready to tell you simple things: where the kitchen is, who is responsible for what, who you can contact with specific questions. Support is important at any stage of your career, and people are usually willing to help newcomers if you show them courtesy and gratitude.

Breathe deeply
If you feel stress building up, stop. Take a few deep breaths, hold your breath for a few seconds, and then exhale slowly. Walk a few steps, drink some water, or go outside for a few minutes. These simple exercises will help you calm down, reduce anxiety, and return to tasks with renewed energy.

Pamper yourself after work
The first day of work is always an emotional outburst. Don’t forget to take care of yourself. After a day of work, give yourself a nice rest: watch your favorite movie, treat yourself to something delicious, or just relax in a hot bath. You deserve to reward yourself for all the effort you’ve put in.

Don’t be afraid to be yourself
This is perhaps the most important thing. You were hired for a reason – you have already proven that you are worthy of this role. So be yourself! Don’t try to impersonate someone else to impress. It is your individuality and approach that will help you fit in comfortably with the team and be successful in your role.

Praise yourself for every step
You are already great because you decided to take this step and coped with the first day. Smile, this is just the beginning of your journey. Ahead of you are not only professional challenges, but also personal achievements.

The first working day is always a mixture of excitement and excitement. However, with the right attitude, you will definitely cope. Remember that it is important to give yourself time to get used to it and not demand the impossible from yourself. Gradually, you will feel confident and begin to enjoy the process. The main thing is to enjoy every step, even the smallest one. Everything will work out!

I work with employees, helping them adapt to the team, develop emotional well-being and increase motivation to achieve better results. My goal is to improve interpersonal relationships and create harmony in the work process.