Most of us experience career transitions at some point in our lives. Some changes, like retiring from the military, give us time to prepare. Others can be unexpected, such as being laid off. Sometimes, we initiate the shift ourselves in search of new opportunities or personal growth.
Regardless of how or why the change occurs, transitioning careers often brings with it a sense of fear and uncertainty. These feelings may be unwelcome, but they’re entirely normal.
Why We Feel Fear and Uncertainty When Transitioning Careers
I understand how complex the transitioning careers journey can be. After more than a decade working with our federal parks, I pivoted into a new career as a career coach for the University. Even though the change was my choice, I still faced many of the same emotional hurdles that come with any major life shift.
When I was between jobs, some feelings of doubt, anxiety, fear of failure and even a surprising loss of identity began to surface. I found myself facing intrusive thoughts I had never dealt with before. My mind became filled with questions like “What’s my purpose now?” or “Was my value tied to my old role?”
For many of us, our careers are deeply tied to our sense of identity. When a job ends, it can feel like a part of who we are is missing.
It’s okay to mourn that loss while also exploring who you are beyond your job title. Just remember that while these feelings of doubt can be disorienting, they are a normal part of the transitioning careers process. Most importantly, you’re not alone in experiencing them.
As humans, we crave certainty. Our brains are wired to resist change, interpreting the unknown as a threat and triggering our stress responses.
Even if we leave a job by choice, maybe one we didn’t even like, we might face conflicting emotions. We find comfort in familiarity, and changing jobs means changing our routines.
If you’re leaving a job and it wasn’t your choice, there may be additional feelings of resentment, anger, and a lack of closure.
Acknowledging these fears helps us move beyond them. We don’t need to ignore our feelings or push them aside, but we don’t want to let them paralyze us into inaction. We need to let ourselves see these feelings for what they are and address them.
Recognizing Signs of Anxiety and Stress
Anxiety can show up in different ways for each of us, but there are some common physical, emotional and cognitive signs to be mindful of during a career transition:
- Physical: Restlessness, trouble sleeping (too much or too little), muscle tension, sweating, and trembling
- Emotional: Self-doubt, feeling overwhelmed or experiencing a lingering sense of dread
- Cognitive: Struggles with concentration and procrastination, or bouncing between tasks
Recognizing these warning signs early is essential. Acknowledging your feelings allows you to respond and use tools to manage their impact, rather than letting them derail your progress.
Taking Time to Process Your Feelings of Fear and Uncertainty
Don’t feel like you need to jump into the next thing right away. After losing or leaving a job, take a day or two to process your feelings:
- Take the time to breathe, grieve and allow yourself to fully feel your emotions.
- Reach out to a friend or a loved one to share your thoughts.
- Eat a pint of ice cream while you binge your comfort show.
- Check in with yourself to see if you need any immediate mental health support.
Leveraging Health and Wellness Resources
The University provides many resources to help students and alumni during difficult times. Our chaplains offer a confidential, compassionate space for those experiencing life or academic challenges. They can also help connect you with local support networks.
If you’re looking for professional mental health support, Uwill® provides access to licensed counselors, offering up to three free sessions.
TalkCampus®, a 24/7 peer support platform, allows students to share what they’re going through with others who understand.
You can find all of these services under the “Health and Wellness” section of the Success Center.
Using Coping Strategies While You’re Transitioning Careers
Knowing about coping strategies is one thing; putting them into practice when you’re feeling overwhelmed is another. Taking care of your mental health doesn’t have to be time-consuming or complicated.
Sometimes, it starts with the smallest step, like putting your phone down and taking a few intentional, deep breaths. For me, it’s getting outside and into nature. A short walk or some light physical activity often makes a big difference, even when it feels like a struggle to get out the door.
You might also find comfort in returning to a favorite hobby or trying something new. Reconnecting with friends or support networks can provide the encouragement and grounding we need during times of uncertainty.
Consider joining a group of peers who are navigating similar experiences or who share your wellness goals. The BeWell Group on CareerLink is a great place to start. It’s an encouraging space where members can share resources and connect with others focused on physical and mental well-being.
Lastly, actively practice reframing your negative thoughts. When a fear arises, such as “I’ll never find another job,” try to challenge it with a more balanced perspective: “Now is a difficult time, but I have the skills and support to navigate it.”
Shifting our inner dialogue helps reduce anxiety and builds resilience.
Embracing the Change
While transitioning careers may be unexpected, it does provide the opportunity to consider the bigger picture.
For instance, what do you want your career to look like in your life? Do you want to continue in the field and path you were on, or try something completely different? Now’s your chance!
Work on understanding your strengths and the transferable skills you can bring to your next role. Consider completing a skills assessment, like the ones available from CareerOneStop. This self-reflection can also help you identify skill gaps and discover potential growth opportunities.
If time allows, you can even pursue professional development. Attend webinars and workshops, sign up for online courses/certifications or even volunteer in your area of interest. Volunteer work can give you a sense of purpose while also looking great on your resume and answering that interviewer’s question of “What have you been doing since your last job?”
Making a Plan
When you’re ready to take the next step in your career transition, it’s essential to approach the process with structure, intention and discipline. Begin by assessing your financial situation.
Take stock of any incoming funds, such as severance, savings or unemployment benefits. Also, gain an understanding of when your health insurance coverage will end.
Create a simplified budget by separating essential, fixed and discretionary expenses. Look for ways to reduce or pause nonessential spending, and then you can determine how long your current resources will cover your needs. This assessment will help you plan your next steps with confidence.
In my early days of job searching, I made the mistake of diving in without a plan. I woke up each morning to immediately scan new listings, apply impulsively and refresh my inbox constantly.
I applied to far more positions than I was genuinely interested in, often neglecting to tailor my resume and cover letters. This scattershot approach not only wasted valuable time, but it also reduced the quality of my applications for the roles I truly wanted.
Learn from my experience: start with a strategy.
Managing Your Time Effectively as You’re Transitioning Careers
To stay focused and productive, consider using time-blocking to organize your day around key job search activities. For example, block 8-9 a.m. for tailoring your resume to a specific job, 9-10 a.m. for researching companies and 10-11 a.m. for networking.
Pair this with SMART goal-setting: Create goals that are Specific, Measurable, Attainable, Relevant and Time-based.
SMART goals help you to maintain momentum and reduce the feeling of being overwhelmed. You can break up the broad objective of finding a new job into smaller, more manageable steps using SMART goals, such as:
- “I will spend one hour today identifying my top three career goals and make a list of five roles that align with my skills and interests.”
- “I will research three companies in my target industry by Friday and write a short summary of each one’s values and job openings.”
- “I will customize my resume for each job application, aligning my skills with the job requirements, and aiming to tailor my resume for 5 job applications per week over the next four weeks.”
- “I will reach out to two industry contacts on LinkedIn this week and request a quick 15-minute chat.”
This structured approach will help you stay on track and increase your chances of landing a role that aligns with your professional interests.
Practicing Self-Compassion
Finally, go easy on yourself. Give yourself the same grace and compassion you would offer a close friend or family member navigating a career change.
Career transitions take time. Your next job doesn’t have to be your “forever job,” and this realization can be incredibly freeing.
You don’t need to commit to the next 10 years, or even a full year. It’s common for people to take on short-term roles, part-time work or project-based opportunities as they explore what’s next.
Want to know what I was doing while between jobs before transitioning into this role? Waiting tables! Some would see that as a step back, but I was having fun and making money. It filled in the gap while I prepared to move on to what I wanted to do next.
Allow yourself the space to evolve at your own pace, knowing careers don’t have to always follow an upward trajectory. The nature lover in me likes to picture them as winding trails with switchbacks, and sometimes they may even double back on themselves!
This isn’t a race – it’s your life, and your journey. Embrace it.
Career Services Support
The University’s Career Services department is here for you at every stage of your job search. Reach out through your ecampus or email us at careerservices@apus.edu to access:
- Personalized coaching
- Career exploration tools
- Resume and cover letter reviews
- Mock interview practice
- Webinars and virtual career fairs
University sites like CareerLink also have a multitude of resources to assist with your job search. There, you’ll find networking opportunities, a job board, virtual career fairs and regularly held webinars.
Our AI resume and cover letter building platform, Hiration®, also provides professional templates and immediate feedback to help you throughout your journey.
Note: This article is based on a webinar titled “Managing Fears and Uncertainties When Transitioning Careers” and led by University Career Coaches Meredith Matherly and Rachel Dhaliwal. It was part 1 of a 3-part series on managing career transitions.
Uwill is a registered trademark of Uwill, Inc.
TalkCampus is a registered trademark of Talklife Limited.
Hiration is a registered trademark of Arise Careers, Inc.
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