Starting a new job can be overwhelming: You’re navigating new expectations, new technology, a new routine and—perhaps most of all—new people.

And this is perhaps the most important part because your happiness on the job is significantly linked to your relationships with your boss and your colleagues. When you are friends with your coworkers, you want to learn from them, get support from them, and feel part of a team you enjoy working with.

It’s natural to have some butterflies when you start a new job. According to a poll by Monster, 87% of workers feel nervous when starting a new job and 53% say starting a new job is scarier than going to the dentist, holding a snake or spider, or even skydiving.

But finding friends can help ease this tension. One study by researchers at the University of Michigan, found that when people interact with a friend, they experience a hormone release which reduces anxiety and stress. In addition, a study published in Communication Research, found that having just one conversation per day with a colleague contributed to feelings of well-being through connection and reduced stress. Interestingly, these helpful conversations varied significantly—from meaningful conversations to just catching up, joking around, or complimenting someone.

The bottom line: Friends can add to your sense of belonging and reduce your anxiety—especially when you’re stressed about starting a new job. Here’s how you can make friends at work your first week on the job.

BE INTENTIONAL

To build relationships, you’ll need to be intentional. You can say hello to people in the elevator or in a meeting, but to make connections that count, you’ll need to invest time. Researchers have found that it takes about 40-60 hours to become a casual friend and it takes about 200 hours for someone to become a close friend.

Ask people to coffee and do one-on-ones to get to know others. An easy path to begin a relationship is to ask about their career and their experience of the company. Request their advice about the culture and how to be successful at your organization. Try to find common ground based on your backgrounds, your interests, your professions, or your departments. Research suggests that we tend to like others who are more like us, so when you identify similarities with someone, you give your relationship runway.

Also look for groups to join. Most companies have affinity groups or interest groups and these are great ways to get involved and meet people. You can make friends by connecting about your shared experiences. Plus, by joining you also send a message that you’re committed to the culture.

Reach out to people who are within your immediate circle, like teammates and others in departments you work with, but also seek connections with those who are in different areas of your organization and at all levels. When getting to know people, also ask if there are others they think you should meet and request that they introduce you.

BE VISIBLE AND PRESENT

Researchers have found that people tend to trust those they see more and who are more familiar. Use this knowledge to your benefit by being visible and accessible. You may choose to go into the office on a regular cadence so you can get to know people face-to-face. Introduce yourself, learn names, strike up conversations with people, and eat lunch in public instead of at your desk. When you’re virtual, I recommend that you turn your camera on. And whether you’re interacting in-person or virtually, resist the distraction of your device.

Also be accessible and responsive. When people reach out through IM or email, respond quickly. And match the style of their interaction. If they include a pleasantry in their communication, return the volley with a similar tone.

It’s often easier to make friends when you have a lot in common with people. In fact, evolutionary psychologist Robin Dunbar has identified seven pillars of friendship, which include the way you speak (dialect), hobbies and interests, religious views, moral views, sense of humor, musical taste, and career trajectory. When I interviewed Dunbar, he suggested that the more of these characteristics you have in common, the more likely you are to have a stronger relationship. So, seek out people with whom you have some starting basis of commonality.

In addition, be open and share things about yourself if you want to make friends at work. People tend to build relationships most easily with those who are easy to understand and connect with. Don’t go too far or overshare, but do give information about yourself—what you like to do, major events in your life, and what you hope to do in the future. Great relationships are built on reciprocity, and when you are open about elements of your life, it gives others the impetus to also share about theirs—and gives the relationship a basis for continued conversation and exchange.

Also consider leveling up. If you’re getting along with someone suggest you go out for lunch or get together outside of work. You want to be appropriate, of course, but especially if people are at a similar life stage as you (you’re both early in your career or you’re both new parents for example), they may very well welcome making new friends and expanding their circles.

BE GENUINELY GRATEFUL

It’s also important to consider how you can be friend material. In addition to being visible, easy to read and open about yourself, also be grateful. A fascinating study from the University of New South Wales found people were more likely to seek a relationship with someone when they experienced them expressing gratitude. It seems when we see expressions of appreciation, we tend to conclude a person would be a good potential friend or trustworthy in a relationship.

And be yourself. People quickly sense if you’re just checking boxes—and most of us value authenticity. So, at the same time you’re being conscious and intentional about creating relationships, also be comfortable about being yourself in the process.

START OFF ON THE RIGHT FOOT

You’ll want to act quickly to make friends, and take advantage of your opening window when you’re new. Before you know anyone, it’s easier to introduce yourself to everyone. Embrace the period of being the new kid on the block when you can ask naïve questions, cast a wide net, and introduce yourself broadly. Of course, you can still network when you’re seasoned, but being new gives you unique license to reach out.

At the same time, you’ll want to be patient with the process. According to the Monster poll, for 22% of people it took between a week and a month to get settled. For 25% of people, it was longer—one to three months.

Your experience will vary, but friends are such an important part of a positive work experience that making the effort will be worth it for your happiness, satisfaction, and fulfillment.