How to Cope With the Stress of New Roles and Responsibilities
The "first day of school" syndrome; the evergreen, gut-wrenching feeling of anticipation and self-doubt.
After all, we are creatures of habit, no matter how seemingly progressive, open-minded, and ready we think we feel. Changes rock our fortified boats, and we can't help but fear the waves of change. Why? Psychologically speaking, we enjoy familiarity. We thrive in the absence of unforeseen circumstances, but there comes a time when we face our frustration of not moving forward. The need for progression is intrinsic in all human beings; nothing remains the same. We are, indeed, hard-wired to shake up the status quo. However, the moment we introduce novelties to our professional trajectory, our confidence can crumble, and intrusive thoughts of "I can't," "I couldn't," and "How will I?" march in only to hinder our already fragile confidence. So, how can you move past these self-imposed limits and negative thoughts? We’ve found the best way to cope with the stress of new roles and responsibilities is to change your mindset and find support in your mental health journey.
The ambivalence of the "new"
Ambivalence and contradicting, clashing thoughts, emotions, beliefs, and actions are well-known consequences of leap dares. - It's more than normal. As the window of opportunity presents itself, we grab a pogo stick and jounce the 360-degree emotional spectrum: exhilaration to devastation. When we're exiting our current job position and entering new, unexplored career waters, we face many potential obstacles, albeit mostly self-inflicted. But let's be honest: the reality of a new job position is nothing short of intimidating. We lose our ground, and then self-doubt enters, lowering our self-esteem, and we anticipate failure. The experienced elation before clocking in turns into panic mode in a heartbeat, and you find yourself asking, "What am I doing here?" If this resonates with your thinking - try a new approach. Instead of approaching your professional growth in a monochromatic manner, stay in the present moment, and let's give a polychromatic approach a chance. If we want to learn how to cope with the stress of new roles and responsibilities, we better make room for a multi-angle approach. Not all is black and white. Recognize that it’s normal to feel intimidated or scared when trying something new, but re-frame the experience as a challenge you are more than capable of overcoming.
Pinpoint the source
It's never easy, is it? The undefinable anxiety we feel each time a new stage unfolds is, in fact, familiar. Remember your first day at school. Remember the intangible dread? As unrelated as it may seem, all experiences come in handy. Before entering our new job position, we should walk down the "eerie" memory lane and identify the exact moments when we felt just as uncomfortable. To alleviate anxiety levels regarding our new role, understanding and pinpointing the culprit can prove to be more than helpful. Concerns are plenty: Is fitting in with fresh, unfamiliar faces unnerving to us? Are we worried about our job performance? What if "I" can't deliver? What if they demote me? Analysis-paralysis: an extremely frequent occurrence when facing new job responsibilities. It can be difficult sometimes to pinpoint the cause of our anxieties, which is why talking to a therapist about anxiety can help in gaining a greater understanding of the core issues. Working with a therapist, you can create goals for yourself as you enter this new stage of your life.
"I have a question"
The strongest bone in the human body? The femur? No. It's ego—the sturdiest of them all. We hate asking questions. Asking questions makes us look uninformed, insecure, and unprepared. Being open to absorbing new information can help me cope with the stress of new roles and responsibilities. The stress dissipates when we obtain a thorough understanding of our responsibility scope. It's the unknown that we're so panic-stricken by. Ask away. The sooner, the better. The intricate poker face strategy can only hold our heads above the water for so long. Start from day one. Observe and make notes. Ask everyone, have no shame, be it your coworkers or your manager. We're here to learn—nothing more, nothing less. The more we understand what's demanded of us, the more prepared we will be. The more prepared we are, the more confident we feel. Use your voice. Ask away!
Dealing with the stress of new roles and responsibilities: Shift the perspective
Long live the inner critic! - but are the imposed structures based on reality? It's time to change the discourse. When faced with imminent change, we can't help but become insecure, the involuntary response to straying from everyday life. Instead of embracing impending change, we make sure to personally handcraft the obstacles on which we will potentially trip, and almost deliberately. When faced with the iron cruelty of self-judgment, remembering the following is paramount: see what others see in you. The ones who overcome the self-imposed imprisonment of "not being good enough" will rise above and continue to pursue their professional path without self-hindering patterns. Give it a deep thought. Maybe it's time to start over somewhere new. There's no place like NYC for professional development opportunities. Every single person in your professional orbit sees you as a competent, capable individual. Do yourself a favor: adopt their opinion.
Find your support pillars
A new job position can be a lonely place. Climbing up the ladder has its pros and cons; walking the "lonely" road to professional success can seldom be referred to as a plus. Luckily, all downsides can be nurtured into healthy outcomes. In order to alleviate the stress of new roles and responsibilities, we must seek connection. Human connection. Finding that one colleague whom we can form a meaningful bond with can be of tremendous help as we start getting accustomed to our new environment (physical or mental, all the same). Not only do relationships that scratch beneath the "Hey, how's it going?" surface bring a sense of collective belonging, but they can also mend our distorted self-beliefs and our lack of confidence, as well as improve our communication skills. If there are no options in sight - don't get discouraged. That warm, welcoming, caring coworker is out there somewhere. (the statistics are on our side).
Closing thoughts
With professional growth comes great pressure. In order to cope with the stress of new roles and responsibilities, we must learn to communicate how we feel. Life transitions, no matter the nature, are always challenging. The best way to ensure a smooth transition is to adopt the "ME FIRST" rule. Practice self-care, ask yourself what support you need for your well-being, seek out connections and remember: no job is worth sacrificing our health over.
Receive Support With Life Changes in New York, NY
You shouldn’t have to struggle with the pressure that comes with new responsibilities. Our team of caring therapists would be honored to help you in your growth journey. We are happy to offer in-person and online services from our New York-based therapy practice. You can start your therapy journey by following these simple steps:
We’ll reach out within 48 hours to answer your questions and match you with the perfect therapist!
Start embracing change!
Other Services Offered at Rapoport Psychological Services
Our team understands there are multiple mental health concerns that you may face during major life changes. This is why we are happy to offer a variety of services, including depression treatment, anxiety treatment, PTSD treatment and trauma therapy, testing services for ADHD, professional development, online therapy for moms, life transitions, and group therapy. We also offer workshops on women’s empowerment, grief, mindfulness, and stress management. We look forward to walking alongside you!