Whether in job search or employed, many of my clients share that they worry. Some are in pain from an unexpected layoff, discouraged about unemployment, fearful of managing their financial reserves, worried about how as introverts, they can assertively network or do well in interviews, not sure of how to handle issues at their workplace, or anxious about balancing career and life demands. The list goes on.
Worry is a common emotion experienced by folks in any change process. And worry is not overall a bad thing; it can often motivate you to do your best. But sometimes, it can be paralyzing and lead to avoidance. It can impact every aspect of your career, from avoiding or procrastinating tasks, to becoming overly anxious in networking or interviewing activities. You are not alone! Here are some ways to manage that worry.
9 Tips for Managing Worry
- Take an inventory of your worries and see what they accomplish. Did worrying about any of the items on your list ever change their outcomes?
- Realize you have a choice to worry or not worry. Think positively. Choose not to worry. Label your worries as negative thinking and undeserving of your attention.
- Find something constructive to do instead of sitting and indulging in worry.
- Face your fear. What is the worst thing that can happen? What would you do if it happened Consider the options you have. Make concrete plans of action.
- If you find yourself worrying, look in the mirror, put up your hand and tell yourself to stop. This is called “thought stopping.”
- Reward yourself for minimizing your worry and do something you enjoy that brings you joy.
- Practice relaxation breathing techniques.
- Challenge irrational fears that are causing you to worry. Look at your irrational thoughts and substitute positive, rational thoughts in the form of positive self-talk. Example: Irrational worry: “This has always been a problem; how will I ever be able to handle it now? Rational thought: “I can handle this problem.”
- Recognize the wisdom of accepting life’s doubts and uncertainties.
You are CEO of your career. Dream big, and step into your power. Calculate your risks and ponder action steps. You DO have the power to break through roadblocks, whether known or unknown. The world is full of opportunities. Changing your mindset can go a long way toward reducing your worry. Look at change as an adventure. Focus on the positive. Your life is what you make it!
“We all need to decide whether to ‘play it safe’ in life and worry about the downside, or instead take a chance, by being who we really are and living the life our heart desires. Which choice are you making?” ~ Charlie Badenhop
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