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Let’s be honest, transitions are not a walk in the park. They usually come with the feeling of anxiety, and you know what’s more crazy: there is never a perfect time. Transition is not just about moving from one stage to another or doing something different. A career transition is a lifestyle overhaul that frequently involves evaluating how you want to feel at the end of the day, how you want to spend your time, and how this relates to your long-term goals.
When you sense the need for change, it isn’t always because you want a better title or more money; it’s because your inner voice whispers that you can do more, be more, experience more, and achieve more. This feeling comes with uncertainty, anxiety, and self-doubt: whether you will achieve the success you desire or if it will totally be worth it. You are not alone in this feeling.
Learn from Billionaire Jeff Bezos
When Jeff Bezos thought about transitioning from his hedge fund job to selling books online, which had been his long-time passion, he came up with the Regret minimization framework. He questioned himself which he would regret more when he was 80 years old, which would be attempting to establish something he was passionate about and failing or neglecting to try. He realized that not attempting would haunt him every day.
So when in the face of a career transition, think of when you would be 80 years old; looking back at this moment, would you regret or would you be happy that you gave yourself a chance and took action anyway. As Annie F. Downs captures it in her book 100 Days to Brave: Devotions for Unlocking Your Most Courageous Self “Courage is doing things even when you’re scared.
Being brave isn’t something that happens when you’re not scared anymore. Brave people don’t stop hearing the whispers of fear. They hear the whispers but take action anyway…” Data shown by OECD indicates 39 percent of female respondents were concerned about ever achieving a “real” career, but here are a few ways to avoid getting yourself feeling this way.
1. Acknowledge your feelings
Transition anxiety, also known as change anxiety, happens when we encounter big changes in our lives that force us to leave our comfort zones and enter uncharted territory. It’s a normal emotional reaction to the unknown and new obstacles that come with transitions that may result from losing a job, moving to a new location, relationship issues, health issues, or educational transition; all these could cause a career transition.
It is normal not to know what to experience on the other side of change. Just like Chani Nicholas said, “There is no right way to show up in moments of great change, only accompany yourself with as much understanding as you can muster.” — It’s important to recognize that feeling anxious doesn’t indicate you can’t handle change.
2. Assess Yourself and Set Clear Goals
While some may already know they want to work in another industry or return to school to study something new, many don’t know their next step. It is impossible to know where you’re going if you don’t know where you’re at. Clearly outlined goals can help you positively change your behavior as you strive toward the desired outcome.
A. Start by conducting a self-assessment
To understand where you currently stand, ask yourself critical questions such as: What’s my end goal? If I keep doing what I am doing today, will I get closer to my ultimate goal? Will my 80-year-old self have more or fewer regrets because of my current choices? Based on your answers, write down the steps you need to take to make your future self proud and identify potential problems.
It’s essential to recognize the challenges holding you back and “focus on what you can control,” Like Michael Phelps—the Olympic Gold Medalist said. For instance, income predictability might be a concern, but creating a plan can help mitigate such issues.
Another concern that often arises is “when will the change happen?”. The truth is that you may face multiple rejections before someone takes a chance on you. Be persistent. Setting realistic goals and understanding that gradual change is often more sustainable is crucial. Start with micro-steps, like getting a feel of what your next position will be like. Ask yourself if it feels better than your current role and is worth the change.
b. Take some time off work
Even if it’s a week, take some time off to focus on your passion project. If you don’t have a passion project and are searching for something new, use your free time (weekends or evenings) to explore different industries or roles. This might involve volunteering, job shadowing, or having conversations with people whose careers you admire. Micro-actions compound over time to deliver exponential results, so act urgently but be patient with results.
c. Have a backup plan
Furthermore, a great way to set goals is to. Create a backup plan that you can live with if things don’t go as envisioned. This plan can bridge the skill and network gap you might face during career transitions. For instance, thinking through various scenarios for your projects and being comfortable with different outcomes can help you stay resilient.
Set a timeframe for your backup plan, such as giving yourself one year to acquire the right skills, build a network, and switch. If it still doesn’t work out, reassess your goals and consider a longer-term approach. These steps will better navigate career transitions and set you up for success.
Author and entrepreneur Marie Forleo says, “Everything is figureoutable.” Regarding career transitions, there’s no one-size-fits-all formula. The best approach is to experiment and figure things out as you go.
3. Develop a Routine
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Anxiety is often triggered by uncertainty and lack of control over outcomes. The hack is to create a routine that gives you predictability, and you can control; this will reduce your level of anxiety. Carla Marie Manly, speaking to verywell, said, “When life feels predictable, we experience less stress and anxiety because we know what to expect.”
Going through a career transition can be super stressful and overwhelming, but establishing a solid morning routine helps you feel a bit more in control and less anxious. Try waking up at the same time every day. It sounds simple, but consistency can make a huge difference in your feelings. Plus, starting your day with mindfulness or meditation can be a game-changer.
Taking a few minutes to focus on your breath and center yourself can help you tackle the day with a clearer mind. And don’t forget to move your body! Whether a quick workout or a short walk, physical activity releases those feel-good endorphins and helps reduce stress.
On the flip side, having a calming evening routine can also do wonders for managing anxiety, especially during such a big life change. Try to disconnect from technology at a certain time each night. I know it’s tempting to scroll through your phone, but the blue light from screens can mess with your sleep and make you feel more anxious. Instead, do something relaxing like reading a book or working on a hobby you love. Also, practicing gentle relaxation techniques like deep breathing or stretching can help you unwind and get ready for a good night’s sleep.
And here’s a little tip that has proven to work wonders in reducing your stress level, amongst other benefits: take a few minutes at the end of each day to reflect and journal. Write down what went well and what you’re grateful for, or just get any lingering worries out of your head and onto paper. It’s a great way to process your thoughts and shift your focus towards the positive. Setting up these morning and evening routines will create a sense of structure and calm to help you navigate this career transition more easily. You’ve got this!
4. Build a Support Network
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Having a solid support system is key to overcoming anxiety during a career transition. Family, friends, and your professional network can offer both emotional boosts and practical help. Research by Lazarus and Folkman on stress and coping theory shows that having people back you up can ease the stress and help you adjust during these transitions.
But here’s the thing: your support network isn’t just there to cheer you on or fix your problems. Having a small group of people you can be honest with is super important. These folks have your back no matter what—those who will listen, encourage, and give you the straight talk, especially when you’re not hearing it from yourself. Brene Brown calls this group your “Square Squad” in her book Rising Strong.
Think about the people who push you to be your best and genuinely care about your success. Jot their names down on a tiny (3 cm squared) Post-It note. When you’re anxious or unsure about your career change, reach out to your Square Squad to help you stay on track and keep moving forward.
5. Embrace Flexibility
Truly embrace flexibility. Be open to experiencing whatever thoughts or feelings that may arise and take considerable action aligned with your goals. It’s a new experience that mustn’t be perfect at first. Flexibility helps you adapt to changing circumstances and avoid unhealthy thought patterns.
Transitioning to a new career is a big change but embracing flexibility and staying open to new experiences can help you adapt more smoothly. It’s about finding what works for you and taking small, manageable steps toward your new career. Trust in your journey, be patient with yourself, and know that with each step, you’re getting closer to your goals.
