Starting your first job in a new country is both a happy and scary experience.

When I started my first job in Canada, I was excited but anxious about so many things. Despite having worked for more than 10 years, I was worried that I would not measure up. I was also nervous about fitting in and not being able to communicate well.

If you’re feeling this way, here are some of the ways to face your worries and get over your first day jitters:

1. Acknowledge that it is normal

   Among the most common symptoms of new work anxiety include:

   • Physical and metal fatigue
   • Increased heart rate
   • Heightened imposter syndrome
   • Increased insecurities

   Feeling all of these in the first few days or weeks is normal – it’s actually a good thing. It means you care about your job enough that you want to be effective right away. The good news is this anxiety is temporary. It will fade away during the process of learning the ropes as you start getting busy.

   However, crippling anxiety is a different story. According to 2022 StatCan data, over five million Canadians, or 18% of the population suffer from mood or anxiety disorders. If the symptoms you’re feeling are overwhelming, and they prevent you from functioning, you should get help. A therapist or doctor can provide strategies to help you cope so that your anxiety doesn’t get worse.

   Some resources:

   • Mental health & wellness resource finder
   • Mental health supports available to Manitobans
   • List of selected mental health resources – Winnipeg

2. Learn all that you can

   Most of the anxiety you’re feeling is coming from facing the unknown. You’re worried that your responsibilities may be new or difficult, or that your boss or co-workers may be hard to work with. This is why newly hired employees are given the time to learn in the first few weeks of starting a job. This period is called onboarding. Take this opportunity to read, observe, and ask questions. Actively participate in your onboarding to gradually ease this feeling of unfamiliarity.

   If there are aspects of your job you still don’t understand, ask questions. Your colleagues or manager may be able to explain things to you, or point you to the right resources.

3. Adopt a growth mindset

   Career experts say that it takes a new employee three to six months to completely adjust. In this period, it’s important to take things slow and be kind to yourself if you make mistakes. Don’t add another level of anxiety by biting off more than you can chew or expecting your work to be perfect. Aiming for excellence is good, but perfection is unrealistic. Trust that you will improve and get good at your work, slowly but surely.

4. Make a plan and communicate regularly with your manager

   Plan you work day, or work week so you don’t get overwhelmed. Creating a list of things to do, or mapping out your tasks on a calendar can help you pace yourself. Nowadays, you can easily do this using apps or online tools that make it easy for you to set goals and lay out the steps to achieve them. You can even set reminders so you stay on track. Here are some examples of great tools:

   • Microsoft Teams, Sharepoint, ClickUp
   • Google Docs

   Weekly meetings with your boss for feedback and direction are extremely helpful. Use this time to go over your to-do list and set new goals or expectations for the coming week. This will give you the structure that you need in your new role. Having one-on-ones is also helpful to your boss because they wouldn’t need to check up on you constantly.

5. Take time for self-care

   Take breaks and rest when the workday is done. Make it a point to “leave work at work” at the end of the day. Relax and take care of yourself on weekends. Doing this will renew your energy and help you face new challenges when the work week starts again.

Congratulations on your new job. You’ve got this!

Sources: Mood and anxiety disorders, Statistics Canada; 8 tips to ease new job nerves, Hays; Stop feeling so anxious about your new job with these 12 tips, Maggie Wooll, MBA, BetterUp; and The 10 things you should do in the first 30 days of a new job, LinkedIn Learning Blog. Accessed February, 2025.