First Job, Safe Job

How to cope if your child (or you!) is anxious about their first job

Written by Bonnie Schiedel | May 27, 2026

Starting anything new brings a range of emotions: excitement, pride, nervousness and yes, possibly some anxiety too. If your teen is feeling anxiety about their new role, there are a few steps you can both take to help ease their nerves. And if you’re feeling anxious about their new job, these steps may be useful for you as well.

Signs of anxiety

Some common signs of anxiety include:

  • feeling uneasy, shaky, restless or nauseous
  • lack of appetite
  • poor concentration
  • irritability
  • fatigue

It’s important to distinguish between normal first-day nerves and concerns about actual safety risks at work. Feeling anxious about being on time, learning a new role, or making mistakes is common when starting a job. However, concerns about being asked to perform tasks without proper training or feeling unsafe point to real issues that need to be addressed. Taking time to talk through these feelings and identify specific worries can help determine how to respond effectively.

How parents can help

Step 1: Normalize the emotion

  • Feeling nervous before starting a new job is normal. It’s a natural response to change, unfamiliar situations, and uncertainty.
  • Anxiety can be helpful—it motivates people to prepare, stay alert, and perform well.
  • Everyone experiences some level of nervousness when beginning something new.

Step 2: Validate the emotion

  • Acknowledge that the anxiety makes sense, especially if the job is important to your teen.
  • Encourage them to share their concerns, such as worries about learning tasks, asking for help, making mistakes, or fitting in with coworkers.
  • Give them space to talk openly about their fears without dismissing them.

Step 3: Problem-solve

  • Help your teen list their concerns and identify what’s driving their anxiety.
  • Talk through possible scenarios and how they might respond. Role-playing can help them feel more prepared.
  • Encourage them to learn about the job in advance, including tasks, expectations, and workplace culture.
  • Suggest visiting the workplace ahead of time or practising the route if they’ll be commuting.

  • Help them prepare for their first day by planning what to wear, what to bring, and any questions they may want to ask their supervisor.

How to calm anxiety

  • Talk to someone you trust about your concerns
  • Ask coworkers for help—they were all new once
  • Do something calming before work, like listening to music or exercising
  • Practice deep breathing
  • Get enough sleep the night before
  • Eat a nutritious meal or snack
  • Use small coping tools, like a fidget item
  • Try grounding exercises, such as the 5-4-3-2-1 method, to focus on your surroundings

If you’re feeling anxious as a parent

It’s normal for parents to worry about their child’s safety, performance, or interactions at work. While it’s helpful to share relevant advice based on experience, it’s important not to project those fears onto your teen. Supporting them in preparing for the job can help ease both your concerns and theirs. Using mindfulness techniques and challenging your own anxious thoughts can also help you separate realistic concerns from unnecessary worry.

Key points to remember

  • Mistakes are human. They happen, and we learn and grow from them.
  • Positive thinking can help build confidence and reduce stress.
  • It’s okay not to know everything - training is there to help.
  • Your teen was hired for a reason. Encourage them to trust their abilities.
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