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Managing Stress When Moving Jobs

8th May 2024

Managing Stress When Moving Jobs


Starting a new job is a thrilling adventure but can also bring many emotions, such as excitement and nerves.

You’re proud and happy to have gotten the job you worked hard for, but it’s normal to feel a bit scared and uncertain at the same time. Heightened levels of stress and anxiety are very common around the start of a new role. In fact, starting a new job is among the top ten most stressful life events.

So, how can you manage this stress to ensure a smooth transition into your new work?


Use Positive Self-Talk

Positive self-talk is one powerful way to handle stress around the start of your new job.

This means consciously changing how you talk to yourself, focusing on being kinder and more supportive. Simply put, positive self-talk is just speaking to yourself the way you would a loved one or best friend.

Positive self-talk can be super helpful when dealing with changes at work, especially when you’re unsure and worried about not doing well. Instead of letting your inner critic make you doubt yourself, try to think in a way that boosts your confidence and hope.

For example, if you catch yourself thinking, “I can’t do this,” try saying to yourself, “I have what it takes to tackle challenges and grow from them.”

Studies have shown positive self-talk can lower stress and help you perform better. By changing how you talk to yourself inside, you can handle challenging situations better and adjust to new roles and environments more efficiently.


Making positive self-talk a habit helps you immediately feel better and become stronger. It’s a great builder of resilience, which is a vital skill no matter what sector you work in. Whether you start your day with positive thoughts or challenge negative ones with positive ones, practising regularly can make it feel natural—just like riding a bike.

Remember that starting a new job offers chances to learn and grow. Positive self-talk makes you more likely to handle this time gracefully, turning stress into an opportunity for personal and professional growth.


Practice the CIA method – Control, Influence, Accept

When switching jobs, it’s important to have good ways to handle stress. One powerful method is the CIA method: control, Influence, and Acceptance.

This method of stress relief helps you deal with the uncertainties of changing careers strongly and calmly.

First, focus on what you can Control in your job switch. Update your resume, get ready for interviews, and research potential employers. Concentrating on these things gives you the power to make intelligent choices, which can lower anxiety about the unknown.

Next, think about what you can Influence. You might not have direct control, but your actions can make a difference. Networking, getting advice from mentors, or doing professional development activities can all make you a more attractive candidate and improve your job search.


Finally, Accept the parts of your job switch that you can’t Control or Influence. The job market can be unpredictable because of things like the economy or company decisions. Recognising what you can’t change and having a mindset of acceptance can help you feel less stressed so you can stay focused and positive.

Using the CIA method when you’re changing jobs helps you manage stress in a balanced way. It enables you to see what you can change, what you can influence, and what you just need to accept. This clarity reduces stress and gives you a positive way to think about switching careers.


Be Open-Minded

Approaching a career change with an open mind is crucial for dealing with the stresses of switching jobs.

This mindset prepares you for unexpected twists and strengthens your ability to handle change. Having an open attitude can help you be more flexible and adaptable when facing the different opportunities and challenges that come with a new job.

Being open-minded in your job search and transition means being willing to learn, grow, and change how you see yourself professionally. It’s about understanding that every move in your career is a step forward, even if it takes you in a direction you didn’t plan. This mindset encourages you to actively learn and develop new skills that fit your new role and help you grow overall.

Also, being open to feedback is essential, whether it be regarding your CV or through the recruitment process, constructive criticism can help you improve personally and professionally, especially in a new work environment. Being open to feedback can make it easier to settle into your new role and team, which can reduce the stress and worry that often come with changing jobs.


Challenge yourself to step out of your comfort zone and explore new ideas and ways of doing things. This will not only help you grow personally but also show your new colleagues that you’re eager to contribute and adapt to the team’s success.

Staying open-minded when switching jobs helps reduce stress. It allows you to adjust quickly to new surroundings, learn from various experiences, and succeed in your new role.


Stress-Management Tools You Can Use at Work

Feeling stressed and anxious over your first few weeks in a new role is expected, so incorporating simple yet effective stress-management tools into your daily routine can help you stay calm, focused, and resilient.


Here are some practical strategies you can try:

  • Mindful Breathing:

Take a few moments throughout your day to practice mindful breathing. Close your eyes, inhale deeply through your nose, hold for a few seconds, and then exhale slowly. Focusing on your breath can help reduce stress and promote relaxation, even amid a busy workday.


  • Mini Meditation Breaks:

Schedule short meditation breaks during your workday to reset and recharge. Find a quiet space, close your eyes, and focus on your breath or a calming mantra for a few minutes. These mini-meditation breaks can help clear your mind and increase your resilience to workplace stressors.


  • Time Management Techniques:

Use time management techniques such as the Pomodoro Technique or time-blocking to prioritise tasks and manage your workload effectively. Breaking your workday into focused intervals with regular breaks can help prevent burnout and reduce overwhelming feelings.


  • Healthy Snacking and Hydration:

Fuel your body and mind with nutritious snacks and water throughout the day. Eating regular, balanced meals and staying hydrated can help maintain energy levels and improve your ability to cope with stress.


  • Setting Boundaries:

Establish clear boundaries between work and personal life to prevent burnout and maintain a healthy work-life balance. Set realistic expectations for yourself and communicate your limits to colleagues and supervisors when necessary.


Remember that stress is a normal human reaction and serves a purpose, but don’t let it impact the excitement and pride you should be feeling over your new role. Take the time to care for your mind and well-being. If you want to give your new job your all, you must first learn to protect your mental health.

You can’t pour from an empty cup.

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