Stress is not uncommon to experience regarding your career, but career anxiety can arise when times are especially challenging. This type of anxiety can occur when job-seeking, transitioning to a new position, entering the workforce, switching careers, and more. Interestingly, 69% of employees in the UK have experienced work anxiety with return-to-office policies. Many professionals suffered from declining mental health and a struggle to readjust to “being on show” at work. Moreover, redundancies or poor business performance have increased tensions in offices; this lack of stability may have also triggered career anxiety in workers.

Career-related anxiety can lead to behaviours that are not productive or healthy and can only worsen your fears. Overcoming career anxiety is crucial for improving performance and productivity at work or allowing you to make better choices for your future. Fortunately, there are many things you can do to manage and relieve this stress. Here are some things you can do when you’re facing career anxiety:

Practice mindfulness

Focusing on anything else within or around you can be hard when you are constantly anxious about your career, making it more difficult to ground yourself. Practising mindfulness can help boost awareness of your thoughts, feelings, senses, and environment. Even amid stress, you can take time to recenter yourself by looking at yourself and your circumstances through a more focused lens. Meditation is a great way to get in tune with yourself, and it can help manage your anxiety. Taking a few minutes to do some breathing exercises every day can help relieve stress and clear your mind to make you more aware of your body, mind, and needs. Gentle and deep breathing in through the nose and out through the mouth for five minutes daily can make a difference in stress and anxiety. When you become more mindful of yourself, you’ll be better equipped to point out why your career makes you anxious and how to overcome it.

Build your network

It can be anxiety-inducing to find better opportunities, but keeping your doors open and building connections can make that process less nerve-wracking. Most companies that rely on recruitment solutions will depend on a talent pool. A talent pool is a database of potential job candidates who are highly qualified and have expressed interest in joining the organisation. Top, in-demand professionals get placed into these pools set up by recruiters, who may contact these candidates for positions later on. By expressing your interest in companies, connecting and meeting with professionals in your industry, and honing unique skills and qualifications, you can build a network and have a better chance of ending up in these talent pools, leading to more opportunities. A network is also valuable because it allows you to find guidance through mentorship, exchange helpful information, and position yourself well in your field. Your connections to organisations and industry leaders can minimise fears of not being able to make the next step in your career.

Take care of your well-being

Career anxiety can be debilitating if it’s been something you’ve been struggling with for a long time. You may tend to neglect yourself when dealing with stress, so finding time to unwind and care for your needs is essential. During your free time, engage in the activities and hobbies you enjoy, preferably something that requires focus or relaxes you so you don’t think about your career. Make plans with friends or family who can uplift your spirits and offer support. Even changing your habits at home can make a difference. If your career anxiety keeps you up at night, trying a bedtime wind-down routine can help make it easier to take yourself out of that mindset for better sleep. You can read a book, listen to music, journal, or do anything else to prepare your mind and body for sleep. Taking care of your well-being through various means also helps keep your mind clear and calm, allowing you to make better, more informed decisions about your career which can help assuage your anxiety.