Feeling stressed about your career is quite normal, but career anxiety can hit hard during challenging times. This anxiety can pop up when you’re job hunting, starting a new role, or even changing careers. According to global studies, nearly 69% of workers have felt anxious about returning to the office post-pandemic. Many have struggled with mental health as they adjust to being back in the public eye at work. Layoffs and poor company performance have also increased stress levels, causing more uncertainty.
Career anxiety can lead to unproductive behaviors and make things worse. Overcoming this anxiety is key to improving your work performance and making better decisions for your future. Thankfully, there are several ways to manage and reduce this stress. Here’s what you can try:
Practice Mindfulness
When anxiety about your career takes over, it’s tough to focus on anything else. Mindfulness enhances awareness of one’s thoughts and emotions. Even in stressful times, you can find a moment to refocus by viewing your situation more clearly. Meditation is a great way to connect with yourself and manage anxiety. Spend a few minutes each day doing breathing exercises—breathe in deeply through your nose and out through your mouth. This can facilitate mental clarity and alleviate stress. Being mindful helps you understand why your career makes you anxious and how to tackle it.
Build Your Network
Finding better job opportunities can be stressful, but staying open and making connections can ease the process. Many companies look for qualified candidates through talent pools—databases of potential employees who have shown interest in joining. By expressing interest in companies, meeting people in your industry, and improving your skills, you can build a network and increase your chances of getting into these talent pools, leading to more opportunities. A network is valuable for guidance, sharing useful information, and positioning yourself well in your field. Connections with organizations and industry leaders can ease fears about taking the next step in your career.
Take Care of Your Well-being
Long-term career anxiety can be overwhelming. It’s easy to neglect yourself when stressed, so it’s important to find time to relax and meet your needs. During your free time, engage in hobbies you enjoy that require focus or relaxation so you can stop thinking about work. Spend time with friends or family who can lift your spirits. Changing your habits at home can also help. If anxiety keeps you up at night, try a bedtime routine to shift your mindset for better sleep. Engage in reading a book, listening to music, or journaling. Taking care of yourself keeps your mind clear and calm, helping you make better decisions about your career and ease anxiety.
