New Beginnings, Mixed Emotions: The Mental Health Effects of Starting a New Job (and Leaving an Old One)
Starting a new job can be one of the most exciting milestones in your career, but it can also come with unexpected stress, anxiety, and even grief. Whether you're leaving a job by choice or circumstance, the transition can feel overwhelming. It’s not just a change in routine, it’s a shift in identity, stability, and relationships.
Let’s explore the emotional complexity of job transitions, the mental health effects, and coping strategies to help you manage the ride.
🌈 The Excitement of New Beginnings
A new job often brings:
Hope and opportunity
Increased income or benefits
Career advancement
A fresh start after burnout or stagnation
There’s a natural rush of dopamine when we embark on something new, and that excitement can energize us. However, underneath that excitement can be fear of the unknown.
😟 The Anxiety of Change
Even positive changes can be stressful. Starting a new job may trigger:
Impostor syndrome
Fear of failure
Social anxiety in a new team
Overwhelm from onboarding and learning new systems
Leaving a familiar role (especially one tied to your identity) can bring grief, self-doubt, or even regret.
🔍 Real-World Example:
Marcus, a 38-year-old nurse, left a hospital he had worked at for 10 years to take on a leadership role at a clinic. Though proud of the promotion, he struggled with loneliness, doubting his abilities, and missing his old team. With the support of therapy and mindfulness, Marcus was able to reframe the transition as growth rather than loss.
📊 The Mental Health Impact of Career Transitions
Research highlights the mental toll of job changes:
A study from the Journal of Vocational Behavior (2021) found that job transitions, even voluntary ones, temporarily increase stress and anxiety, especially during the first 90 days.
According to the American Psychological Association, 70% of workers report that work-related changes are a major source of stress.
For those leaving toxic environments, recovery can take time, and healing may require setting boundaries and processing unresolved trauma.
❤️🩹 How to Cope With Job Transitions
Here are evidence-based ways to navigate the emotional rollercoaster of job changes:
1. Name Your Emotions
Allow yourself to feel both joy and sadness. Transitions can hold conflicting emotions—you can be excited and anxious at the same time.
2. Practice Self-Compassion
Don’t expect yourself to know everything immediately. Learning takes time. Be gentle with yourself.
3. Stay Grounded in Routine
Keep consistent sleep, meals, and exercise habits. These act as anchors during uncertain times.
4. Seek Support
Talk to a therapist or career coach, or confide in a trusted friend. Support helps normalize the emotional ups and downs.
5. Honor Your Past Role
Take time to reflect on what you learned and how you grew. Acknowledging the past helps you move forward.
6. Set Boundaries Early
Start your new role with clarity around your work-life balance, time, and communication preferences.
✨ Final Thoughts
Starting a new job isn’t just a professional decision, it’s an emotional one too. And leaving a job can feel like leaving a part of yourself behind. Recognizing the emotional complexity of career transitions can help you navigate them with intention and grace.
Transitions are powerful. They remind us that change, while uncomfortable, is often where growth lives.
📞 Call to Action
Feeling emotionally overwhelmed by a career shift? You’re not alone and you don’t have to navigate it by yourself.
🌿 At Desert Willow Behavioral Health, we specialize in helping working professionals manage life transitions with compassion and support.
👉 Schedule your FREE 15-minute telephone consultation today and take the first step toward emotional clarity and career confidence. Click here to schedule today!
