Panic Attack: Surviving Your First Day on the Job
Nick invites readers to submit their toughest questions and comments about job hunting and hiring. He will select the best for this column. Here is a recent one:
First-day stress at a new job is normal. But if you find it so overwhelming that panic sets in, you need to address it by quickly taking control. Here are some ideas for how to stay cool and calm.
Controlling your nerves
What you're feeling might be anything from butterflies in your stomach to a profound sense that you don't belong. Kitchens run on speed, precision, and leadership. Whether you’re leading a brigade in a Michelin-star restaurant, overseeing a bustling hotel kitchen, or stepping into a large foodservice operation, your ability to adapt quickly will be key to projecting confidence.
First, ground yourself by realizing you're going through a transition. Any fear will diminish as you move up the learning curve and enjoy a few successes, great or small. For example:
Force yourself to speak up at the first team meeting. It might be uncomfortable, but it will help you break the ice with your co-workers.
Ask about key workflows and observe how the staff operates. Even as an executive chef, showing respect for the existing kitchen culture helps earn credibility.
Quickly study up on the kitchen operation. This will build your confidence and make your interactions with other employees more satisfying. Every foodservice operation has unique techniques, plating expectations, and signature dishes. So, familiarize yourself with how things are done before suggesting or deciding what to adjust.
Stay calm under pressure. If service starts to feel chaotic, quell your panic by focusing on execution. If you’re a line cook, keep your station organized and communicate clearly. If you’re leading the kitchen, set a confident tone for the team—even if, internally, you’re still finding your footing.
Then, a little at a time, you’ll become part of the team. And that is what will help calm your nerves.
Feeling inadequate
A sense of inadequacy is common when you're in a new environment. You may fear that you misjudged the job and your abilities. Squash any panic by reconnecting with your “Why?”
Why did you take this role? Growth opportunities? A chance to work with a prestigious team? To lead your own menu development? The reality of the job will never match the interview word-for-word, but that doesn’t mean you’re not a great fit.
Ground yourself by:
Setting immediate goals for your first week. If you’re a chef overseeing a menu, analyze the recipes and workflow. If you’re a line cook, master the essential dishes fast—speed and consistency will prove your value.
Finding small wins early. If you’re an executive chef, maybe it’s by improving efficiency on the line or earning buy-in on a new dish. If you’re a sous chef, maybe it’s demonstrating leadership during service. Whatever it is, momentum builds confidence.
Touch base with your boss—early and often. Don’t wait for your new boss to ask you how it’s going. Take time regularly during your first week and month to compare notes with your boss. Candidly review expectations, objectives, and your approach and performance. Accept advice and guidance. This will keep you grounded and involved.
No one is perfect on day one. Instead of panicking, communicate, ask questions, adapt, and focus on execution. Chefs earn respect through action, not words.
The wrong choice?
There's always a disconnect between what you learn in your interviews and the job itself. I guarantee you this: the job will be different from what you were told. This is normal, if not necessarily fair. So, during your first few days, take time to re-map your expectations onto what you've learned about the job.
If it seems the company and the people are not what you were told they were, don't let your emotions take over. Spend some time calmly assessing the people, the company, the tools, the business, the job. Be as objective as you can but be honest with yourself.
If the organization misrepresented itself, evaluate objectively. If standards, pay, or operations are not what was promised, take time to observe before reacting emotionally. If the operation’s environment clashes with your professional goals, assess your next steps.
Did you make a wrong decision? If you took this job for the wrong reasons, deal with it. The wrong reasons might include: flattery, money, boredom, wishful thinking. Are you incapable of delivering what you promised to the employer? Are you in over your head? Be brutally honest with yourself. Make a judgment and own it.
The pressure is usually temporary, so push through. First-day anxiety is very common but it’s also usually short-lived. Put your head down, trust your skills and your professional judgment, and push through the emotions. Successful interviews got you here! Focus on the outcomes you aspire to, and do your job.
First-day panic will pass
Chefs, operators, and others in the bustling foodservice world thrive on routine and mastery—but that takes time to build. Day one is about listening, adapting, and proving your skills, even in moments of uncertainty. Soon enough, whether you’re managing an entire foodservice operation or a kitchen, or plating dishes with speed and precision, this job will feel like home.
Here’s to smooth service, strong leadership, and confidence in your craft.
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