Woman goes viral on TikTok for being drunk at work event - expert tips for how to calm nerves without booze

Here are 13 safe and healthy ways you can combat workplace nerves and stress, according to experts, including what to do if you’re feeling a bit panicked about being a new starter.

• Remember your ABCs: Awareness, Breathing, Cooling. If you are feeling stressed, pause, become aware of your environment and focus your attention on your body, Expert in workplace wellbeing Sadie Restorick told NationalWorld. Take in several deep breaths and, if possible, drink some cool water or get some fresh air.

• Name it to tame it: It’s natural to feel nervous about some situations, particularly when we are facing the unknown. By naming what we are feeling and thinking and talking about it, it helps us to normalise the response and process it in a healthy way, according to Restorick. Try  talking to a loved one or writing down your thoughts and feelings in a journal.

• Recognise and reframe thoughts: By challenging negative thoughts and replacing them with positive and realistic ones, you can build a more positive mindset, advises Restorick. This shift in thinking can help you approach work challenges with greater confidence and reduce anxiety about potential outcomes. The Career Elevator Coach Sinead Sharkey-Steenson told NationalWorld that if you can think of your nerves as excitement this will help.

• Remember nerves are a sign that you care: If you are nervous then that means you are passionate about wanting to do a good job. Remember that you got the job because you’re the best person for it, suggests Sharkey-Steenson. Go and enjoy being new as  there are often few expectations on you yet. You’re only new for a short time, so make the most of it.

• Inform HR or your manager: Expressing your anxieties to HR or your manager shows that you are proactive in addressing your concerns. If you’re experiencing nerves about a new job then a meet the team opportunity before your first day could help familiarise yourself with your colleagues, creating a more comfortable work environment from the start, says Restorick. Alternatively, you could reach out to your new colleagues via a platform such as LinkedIn so you have broken the ice ahead of your first day, suggests Sharkey-Steenson.

• Break it down: When facing a particularly stressful situation at work or dealing with the nerves associated with a new job, avoid becoming overwhelmed by breaking tasks into smaller, manageable chunks, advises Restorick. Set realistic and achievable goals for each step, providing a sense of progress and accomplishment along the way. If needed, seek help from colleagues or supervisors.

• Visualise success: Visualisation techniques allow you to mentally rehearse successful outcomes in challenging situations, according to Restorick. By envisioning yourself handling work tasks with confidence, you build self-assurance and diminish feelings of self-doubt.

• Create a morning and evening routine: Start and finish your day with a calming routine, such as a walk, exercise, or journaling, suggests Restorick. Make sure you create a restful environment for sleep and, in the morning, leave plenty of time for your commute so you don’t feel rushed.

• Take your breaks: It is easy to fall into the trap of working through breaks, particularly if you want to show your enthusiasm or commitment for your role. However, your break times are essential for your performance and managing stress levels. Take a walk, eat away from the desk, and use the time as a re-set, says Restorick.

• Adopt a power posture: When we’re nervous we tend to make ourselves invisible by shrinking and almost cowering, but changing your body language will change how you feel, advises Sharkey-Steenson. Get both feet flat on the floor, bring strength into your core muscles and activate your spine so it feels straight and strong. Shoulders back, head held high, tell yourself you can do this.

• Prepare an introduction to use when you’re meeting people: Think about what you want people to know about you when you first meet them and make sure they know, says Sharkey-Steenson. It’s a time when you can share some of your proudest achievements, what makes you right for the role, and what you’re excited about in terms of getting started.

• Remember that people are just people: Everyone is fundamentally the same, and everyone was new once and remembers what it feels like to be the new person. Remember that you were hired out of all of the candidates so you are wanted, and everyone will be looking forward to meeting you, says Sharkey-Steenson.

• Seeking professional help: If needed, engaging with a mental health professional can provide you with valuable tools and coping strategies to handle work-related stressors more effectively, says Restorick. They can assist in identifying the root causes of your anxiety and work with you to develop personalised solutions.