Let’s be honest, transitions, especially significant life changes, are not a walk in the park. They usually come with the feeling of anxiety, and you know what’s crazier: 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.
Career transition can be a challenging and overwhelming experience, especially when it comes to navigating the emotional aspects of change. It’s common to feel anxious or uncertain about the future, but with the right mindset and support, individuals can thrive in their new career path. Life transitions, including career changes, can trigger anxiety and stress, but seeking support from mental health professionals, support groups, or loved ones can make a significant difference. Understanding that feeling anxious is a normal part of the process can help you cope better. In this section, we will explore the importance of managing anxiety during career transitions and provide tips on how to cope with the emotional challenges that come with it.
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. It’s common to feel anxious or uncertain about the future, and negative thoughts can often exacerbate these feelings. Starting a new job can be a significant source of anxiety due to the uncertainties and adjustments required. Life transitions, including career changes, can trigger anxiety and stress, sometimes even leading to panic attacks. 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 it, 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.
Transition anxiety, also known as change anxiety, happens when we encounter significant life changes that affect our relationships and 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’s normal to feel worry and apprehension about what lies ahead as you grow older.
It is normal not to know what to expect 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. During these times, individuals may feel a range of emotions, including discomfort and anxiety.
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.
Incorporating effective coping strategies can help you navigate the emotional challenges of career transitions and adapt to new circumstances.
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.
The first step in managing anxiety during career transitions is to recognize and understand your emotions.
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.
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.
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.
Developing a positive mindset is crucial when navigating career transitions. It’s essential to focus on the present moment and practice mindfulness to reduce stress and anxiety. Negative self-talk and catastrophic thinking can exacerbate anxiety, so it’s vital to challenge these thoughts and replace them with positive and realistic ones. Setting realistic goals and breaking them down into smaller, achievable steps can also help build confidence and momentum. Additionally, seeking support from supportive people, such as friends, family, or a therapist, can provide a sense of comfort and security during this challenging time. By cultivating a positive mindset, individuals can better manage anxiety and stay focused on their career transition goals.
Source: Pexels
Anxiety is often triggered by uncertainty and lack of control over outcomes, but establishing a daily routine can provide predictability and reduce anxiety. 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.”
Adjusting to new daily routines can be challenging, but maintaining familiar activities can help navigate disruptions effectively.
Going through a career transition can be super stressful and overwhelming, but establishing a solid morning routine helps curb anxiety. 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. Many people experience trouble sleeping during significant life changes, which can exacerbate feelings of anxiety. 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!
Career transition can be a significant source of stress and anxiety, but it can also be a catalyst for growth and new opportunities. It’s essential to view change as a chance to learn and develop new skills, rather than as a threat to one’s comfort zone. By embracing change and being open to new experiences, individuals can discover new passions and interests and develop a more positive and resilient mindset. Moreover, seeking out new challenges and taking calculated risks can help build confidence and self-esteem, leading to a more fulfilling and purposeful career. In this section, we will explore the importance of embracing change and seeking out new opportunities for growth and development.
Source: Pixabay
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.
Young people may experience transition anxiety more acutely due to the significant life changes they face.
Support groups can also provide a valuable resource for sharing experiences and gaining new perspectives during career transition, which can lead to better coping mechanisms for anxiety.
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 have anxiety or unsure about your career transition, reach out to your Square Squad to help you stay on track and keep moving forward.
Building resilience is critical when navigating a career transition to avoid anxiety. It’s essential to develop coping strategies, such as exercise, meditation, or journaling, to manage stress and anxiety. Additionally, setting realistic goals and prioritizing self-care can help individuals stay focused and motivated, even in the face of uncertainty. Seeking support from supportive people, such as friends, family, or a therapist, can also provide a sense of comfort and security during this challenging time. By building resilience and developing a growth mindset, individuals can better navigate the challenges of career transition and fight anxiety to become confident on the other side. In this section, we will explore the importance of building resilience and provide tips on how to develop coping strategies and prioritize self-care.
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. Moving to a new city can be a significant source of anxiety, but embracing flexibility can help you adapt more smoothly.
Cultivating a positive mindset can help you navigate the uncertainties and challenges of a career transition more effectively. It’s normal to feel stressed during such big changes, but taking small, manageable steps can help you stay on track.
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.