Transitions are rarely easy, and a career transition can be one of the most difficult phases in life you will ever face. Women often experience anxiety, uncertainty, and self-doubt especially when considering whether the change will be worthwhile or just start all over.
Career transition goes beyond switching jobs; it’s a complete lifestyle shift that challenges how you view success and fulfillment. While it can feel overwhelming, understanding that anxiety is a natural part of growth will help you cope better. With the right mindset, support, and actionable strategies, you can turn transition anxiety into a powerful opportunity for self-discovery and progress.
Life transitions, including changes in one’s career, can cause anxiety, stress, and even panic attacks, and this is essentially due to the uncertainties and adjustments that come with them. Deciding whether to take risks and follow your passion can really feel very overwhelming.
When Jeff Bezos thought about leaving his hedge fund job to start an online bookstore, he faced this same challenge. Jeff loved selling books, but it wasn’t the “safe” choice, so to say. To make his decision, he created what he called the Regret Minimization Framework.
Jeff asked himself a simple but powerful question: “When I’m 80 years old, which would I regret more? Is it trying to follow my passion and failing, or never trying at all?” He realized that the thought of never trying would haunt him far more than failing ever could.
In other words, he felt a deep fear of future regret, he worried that he would probably look back on life and wish he had taken the chances to pursue something meaningful.
This fear motivated him to act, even though it meant stepping into uncertainty.
As author Annie F. Downs beautifully captures in her book 100 Days to Brave, “Courage is doing things even when you’re scared. Being brave isn’t something that happens when you’re no longer scared. Brave people don’t stop hearing the whispers of fear. They hear the whispers but take action immediately.
When making big life decisions, ask yourself which choice you’ll regret more in the long run. Oftentimes, the fear of not trying is far greater than the fear of failing.
Data shown by the OECD indicates that 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, is real and is a normal emotional reaction to the unknown and new challenges from unfamiliar territory. These transitions come examples like job loss, relocation, relationship problems, health issues, or educational transitions.
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.” You need to understand that feeling anxious doesn’t mean you can’t handle change.
While some may already know they want to work in another industry or return to school to learn a new skill, many are not sure of their next steps. You can’t know where you’re going unless you know where you are. Clear goals can help you positively change your behaviour as you work towards your desired outcome.
Using effective coping strategies can help you navigate the emotional challenges of career changes and adapt to new circumstances.
The first step in managing anxiety during career transitions is to recognize and understand your emotions. To understand where you currently stand, ask yourself very important 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, now write down the steps you need to take to make your future self proud.
It’s essential to recognize the challenges holding you back and “focus on what you can control”, like Michael Phelps, the Olympic gold medallist, said. You might not be able to control the uncertainty that comes with career changes, but you can control your preparation. For example, income predictability may be a concern, but a financial structure can help you curb the worry or make you worry less. A well-thought-out plan will not only step down on anxiety but also boost your confidence in taking bold steps towards your dream.
Another common concern during a career transition is, “When will everything click?” The truth is that progress can take time. You may be rejected several times before the perfect opportunity comes. This does not imply that you are failing; rather, it serves as a reminder to persist. Set realistic expectations and understand that lasting change usually happens gradually, not overnight.
Take small, consistent steps towards your goal. For example, start by exploring what your desired role feels like. Talk to people in that field, volunteer, or take small projects related to it. Then ask yourself, “Does this feel better than my current position? Is this change worth it?”
Each small step brings you closer to the confidence and clarity you need to make the bigger leap.
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 search different industries or roles. This might involve volunteering, job shadowing, or having conversations with people whose careers you admire. Small 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 or six months to acquire the necessary 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 make career transitions smoother and set you up for success.
Author and entrepreneur Marie Forleo said, “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.
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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 have difficulty sleeping, which increases anxiety. Instead, do something relaxing, such as reading a book or pursuing a favourite hobby. Gentle relaxation techniques, such as deep breathing or stretching, can also help you unwind and get a good night’s sleep.
And here’s a little hack 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.
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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.
\rt 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 boost your morale or solve your problems. Having a small group of people you can be honest with is super important. These people have your back no matter what, and they will listen, encourage, and give you the straight talk, especially if you are not hearing it from yourself. In her book Rising Strong, Brene Brown refers to this group as “your Square Squad.”
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 are unsure about your career transition, reach out to your team to help you stay on track and move forward.
It’s essential to develop coping strategies, such as exercise, meditation, or journaling, to manage stress and anxiety. Setting realistic goals and prioritising self-care can also help people remain focused and motivated in the face of uncertainty. Seeking help from supportive people, such as friends, family, or a therapist, can also help you feel more at ease and secure during this difficult time. Individuals can better navigate career transition challenges and overcome anxiety by developing resilience and a growth mindset.
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.
It’s natural to feel stressed during such significant transitions, but taking small, manageable steps can help you stay on track. Transitioning to a new career is a significant change, but embracing flexibility and remaining open to new experiences can help you adjust more smoothly. It’s about figuring out what works for you and taking small, manageable steps towards a new career. Trust in your journey, be patient with yourself, and remember that with each step, you get closer to your goal.