Connect with new people at work

Photo by Mimi Thian on Unsplash

By Hannah Woolley, Careers Consultant

This insight is part of our career wellbeing series.

Starting a new job often means meeting lots of new people. This can offer an exciting opportunity to make new contacts and learn new things, but this can also sometimes feel tiring or unsettling.

You might be keen to make a good impression and feel pressure to ‘get it right’ in front of new colleagues. Perhaps the social dynamics are unfamiliar, and finding your place within an established team feels tricky. Or maybe just being in a new environment makes you feel a little vulnerable.

Whatever the cause, there are practical steps you can take to ease those feelings and build confidence.

Start with a smile

Body language can help you feel more confident and approachable, even if you're feeling nervous. Simple things like making eye contact, smiling, and maintaining an open posture can go a long way in building positive connections, and people will often reciprocate.

Prepare a brief introduction

Having a short, confident introduction ready can help you feel more prepared when meeting new colleagues. Aim for something professional but authentic. For example:

“I studied X at the University of Nottingham. I really enjoyed X and wanted to do more of that in a role like this, so I’m excited to be here.”

This gives you a clear, positive way to start conversations and make a strong first impression.

Be curious about your colleagues

Take the pressure off yourself by shifting the focus to others. Ask colleagues about their roles, projects, and career journeys.

Showing genuine interest helps build rapport and will help you to understand how you might collaborate. If it helps, jot down a few notes, this shows you’re listening and can be a useful reference later.

Look out for other newbies

Keep an eye out for other people who’ve also recently joined the organisation.

Connecting with fellow newcomers can feel less intimidating as you may find it easier to build friendships with people who are also finding their feet. Take time to exchange insights and build contextual understanding together. Often, this shared experience forms the basis for close working relationships that will support you throughout your career.

Make time for small talk

Casual conversations can be surprisingly powerful when it comes to building relationships. While chatting might feel daunting, having a few go-to topics can help. Try things like:

• Popular culture (music, films, TV)
• The daily commute (a shared love or loathing of public transport!)
• Local tips (best coffee spots or lunchtime walks)

You could also join semi-structured social activities like a book club or lunchtime walking group. These offer ready-made topics and take the pressure off having to lead the conversation.

Share how you feel

If you’re having a wobble, it’s okay to say so. Admitting you’re feeling nervous or overwhelmed can invite kindness and support from others. It also helps build trust and open communication, a great foundation for professional relationships.

Set specific, achievable goals

Instead of aiming to ‘impress everyone’, which is vague and hard to measure, focus on small, manageable goals you can control. For example:

“I’m going to practise my introduction and ask each person I meet one question about themselves.”

This kind of goal is clear, achievable, and helps build confidence through action.

Take breaks to recharge

Social interactions can be draining, especially in a new environment. It’s okay to take short breaks to reset, whether that’s stepping outside for fresh air, grabbing a quiet moment with a cup of tea, or simply pausing between meetings.

Giving yourself space to recharge helps you stay grounded and manage any anxiety you may feel more effectively.

Starting a new job is a big transition, and it’s completely normal to feel a bit anxious. But with a few strategies and a bit of self-compassion, you can ease into your new role and start building meaningful connections that will help you to feel part of a community and support your wellbeing.

Explore our section on Navigating the workplace for more advice and helpful tips whether you're starting a new graduate job or preparing for an internship or work placement.

First published 2021. Updated December 2026