What are some skills I can use to help manage my anxiety when I feel physically nervous?

It sounds like you go through a lot of change at least a couple times a year. Having a job that changes locations and coworkers is a lot to process this often. And for some people, change is a tough process that can take some time. Sometimes it can even take up to 6 months for people to transition into a new environment or setting. So it is important that we evaluate how we deal with change and how often we want to deal with it in our lives. 

It sounds like the initial days at a new setting are the toughest for you. It's to the point where your sleep and eating habits are disrupting your everyday life. I am wondering if you have ever spoken to your primary care physician about these issues? If so, then you may have already ruled out medical diagnoses. But if you haven't seen one yet, I strongly encourage you to get checked to see if there are any sleep or eating issues due to a medical diagnosis (aside from mental health). 

The following information is assuming that the eating and sleeping issues are not due to another medical reason:

Many times, anxiety can impact hunger or wanting to eat. If it feels like the anxiety is more intense at the beginning of a new job, it may be helpful to do something relaxing before eating. For instance, implementing some mindfulness activities or guided imagery exercises can help alleviate some of the anxiety symptoms. Sometimes our bodies may be in anxiety mode or fight or flight mode, which may mean that we are tense. If our bodies are tense, then we are going to feel stressed in whatever we do, which includes eating. It may also be helpful to consider speaking to a nutritionist about managing what foods you eat especially when experiencing higher levels of anxiety. Here is an example of what these exercises can look like: https://www.therapistaid.com/worksheets/relaxation-techniques.pdf  

It can be very difficult to fall asleep especially at times that we may be experiencing higher levels of stress. In order to fall asleep, it is important that our bodies and minds are relaxed. Otherwise, it may take a while to feel sleepy. So again, relaxation is a great way to ease some of that tension that we feel. Our nighttime routine is very important. What we do the last couple of hours before bed is really important. For instance, doing things that relax us is very important. Even what we watch on television is very important for us to consider. Watching the news at night can be very stressful while watching comedy can be a great way to decompress at the end of the day. Once we are getting ready to go to sleep, we can do some mindfulness or even guided imagery script/audio that can help ease your mind at the end of the night. Some people even fall asleep to these audios to set the mood. Other people light incense or other smells that can provide a relaxing environment. So what we do before bed can be very crucial as to how and when we fall asleep. Here is another worksheet that can help guide your through this process: https://www.therapistaid.com/worksheets/leaves-on-a-stream-worksheet.pdf

If you feel like getting into relaxation isn't as easy as it seems, I do want to validate that feeling. Sometimes we may not be used to doing relaxation so it can feel awkward. Some people also don't feel like they are able to do relaxation as they don't feel like they deserve to feel this way. This can happen for many different reasons, but many times can stem from issues with self-esteem. It may be worthwhile considering getting some additional support if you feel like you are struggling or experiencing barriers with the implementation of relaxation.

It also sounds like being around people also feels stressful. Whether it's being around them socially and/or fear of being judged by others about your eating habits. And worrying about something that already brings you stress is only causing a higher level of anxiety. I would definitely encourage you to do some relaxation especially before you spend time with people and see if that makes a difference on how you feel. When it comes to social anxiety, the best way to manage it is through gradual exposure. This means that little by little, you start to expose yourself to the stressful environment. The purpose is to reduce the anxiety; the more we do something, the less anxiety we feel doing it. So it may take some time to build up tolerance to this anxiety, but it is possible.

If you feel like you try all of this and it isn't working, you can consider a couple things. For one, we can always evaluate if a seasonal position is a good fit for you. Some people really enjoy change and adjust very quickly. But others may not so much and that's okay too. There are some job positions out there that are more permanent or that deal with less change. Of course, there are ways to navigate stressful situations especially if we do like the work that we do. But we need to figure out what is best for us both mentally and physically. Just something else to consider as you process and attempt to reduce anxiety levels.

In addition, you can also ask for help to work on managing anxiety. You are welcome to use some self-reflection or use self-help books to work on managing anxiety, including those of social settings. But if you feel like you find obstacles or like it's not working, then I would recommend that you turn to a mental health therapist who can work with you on managing your anxiety. Sometimes we may need some support to get things on track. But you need to do what's best for you.

Best of luck to you on your journey to heal.