Managing Career Anxiety

The most dangerous career strategy in 2025: Following a path that worked for everyone before you. Over the last few weeks, my inbox has been flooded with messages of strife and anxiety from brilliant people blindsided by layoffs. To be honest, there is very little I can say to many. Most played the game of life perfectly. They went to great schools, got good grades, landed prestigious jobs, and worked hard. Their stories raises a critical question: What if it's not just specific jobs disappearing, but a fundamental flaw in how we've viewed careers and success? The linear world we've grown accustomed to is abruptly being disrupted. The ladders that guaranteed safety and success no longer hold their promise. For decades, we've operated under the belief that: → Business success comes from perfect execution → Career paths follow logical progression → Expertise can reliably predict the future My friend Gaetan recently said: "What if success was always more random than we wanted to believe? What if strategic planning was always more about the illusion of control than actual causality?" Navigating uncertainty now requires us to: → Judge the quality of our decisions not just results → Embrace uncertainty over false certainty → Recognize success as probabilistic For individuals navigating this shift: → Build skill portfolios, not linear paths → Combine skills uniquely; avoid single specialties → Design for uncertainty, not control → Test multiple career options → Adapt quickly; don’t chase perfection → Diversify income streams Following these principles won't just help you withstand career shocks, it makes you antifragile, allowing you to grow stronger from volatility and stress. The human cost of layoffs extends beyond financial insecurity; it's the painful realization that playing by the rules perfectly was never a guaranteed protection. Yet within this destabilizing reality lies a massive opportunity: to redefine success itself. Success shouldn't be a singular path to follow, but the freedom to create multiple paths of your own design. The true cost of clinging to old models isn't just stalling your career; it's missing the chance to discover who you might become when you stop following and start creating.

Are you frequently overwhelmed by worries, even about minor things? This could be a sign of anxiety. While anxiety is a common feeling involving unease, worry, or fear - particularly during periods of uncertainty, change, or high-stress situations - if not addressed, it can evolve to be pervasive. Anxiety can make it difficult to focus on our work and impact productivity and well-being. According to a study by Champion Health in the UK, 60% of employees experience some form of anxiety. This statistic is concerning, but what's more troubling is that many people suffer in silence, unaware or unwilling to acknowledge their struggles. Throughout my journey, I've encountered numerous moments where, in retrospect, anxiety was a silent battle for me. Externally, I appeared successful, but I was wrestling with persistent worries and self-doubt internally. Thankfully, with professional help and a supportive personal network, I've learned to manage these challenges better. My experiences have underscored the need to openly discuss anxiety and educate ourselves on coping mechanisms and support options. To get some practical insights and tips on this topic, I reached out to my friend Dana Berri. Dana is a licensed psychologist with expertise in applying Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) techniques. Here are 3 invaluable tips she shared on managing anxiety: 1. Befriend your anxiety and allow it to be: Contrary to the common advice we often hear telling us ‘not to worry’, a positive approach for managing anxiety involves intentionally allowing ourselves to explore these worries and letting the worry run its course. Ask yourself: ↳What am I thinking about right now? ↳On a scale of 1-10, how stressful do I feel? ↳Explore the worst-case and best-case scenarios and their probability. 2. Reframe your thoughts: Once you have identified these negative thoughts, try transforming them into more positive or constructive ones. E.g. ‘I will never be good at this’ to ‘This may be challenging now, but with practice, I can improve my skills over time.’ 3. Lean on problem-solving: Apply a problem-solving approach once you've identified and reframed negative thoughts. 1. Identify the Concern: ‘What's the specific concern that's causing anxiety?’ 2. Ask the Right Questions and focus on what’s helpful rather than what is right or wrong: Instead of dwelling on the worst-case scenario, redirect your focus. E.g. ‘What aspects of this situation are within my control?, is this thought helping me get what I want?’ 3. Set Realistic Goals: E.g. If you're anxious about an upcoming presentation, dedicate specific time to preparation. 4. Consider the Variables: Determine which variables you can influence and take action. E.g. You can’t control your manager’s mood, but you can plan to leave home early to avoid peak traffic. PS: Approach your feelings with kindness and curiosity. Image Credit: 6seconds.org

More often than not, people who change jobs later admit they did it too early. They moved not because they had clarity, but because they were uncomfortable with not knowing. That discomfort is costing people their best career moves. If you feel restless at work but cannot yet articulate what you want instead, that is not a weakness. It may be the most strategically useful phase of your career. Here’s how to use it well: 1. Treat uncertainty as an expansion, not a gap When you stop forcing yourself to name the next role, you give your thinking room to widen. Instead of asking what job you want, ask where you have done your best work before and under what conditions. Patterns emerge when pressure lifts. 2. Learn to separate signals from fear Ambiguity makes everything louder, especially anxiety. Fear pushes you toward familiar roles that look good on paper. Curiosity shows up quietly in the work you lose track of time doing. One leads to safety. The other leads to direction. 3. Build your future around skills, not titles Titles lock you into narrow paths. Skills travel. Inventory what you are genuinely good at and where those capabilities could matter in different contexts. Then identify one or two skills worth deepening before you decide anything else. 4. Replace purpose statements with purposeful days Purpose rarely appears as a single sentence. It shows up in how you allocate your time, who you help consistently, and what you choose not to pursue. Alignment comes from daily decisions, not grand declarations. Career clarity is often iterative and occasionally messy. Rushing to resolve uncertainty usually trades short-term relief for long-term regret. If you are between chapters, resist the urge to force an answer. The uncertainty is not something to escape. It’s information worth listening to.

Early in my career, I faced a moment many of us dread: A sudden, unexpected company reorganization. It seemed like overnight ➟ my role ➟ my team ➟ my daily tasks were all up in the air. I remember the anxiety. The flurry of rumors. The uncertainty. They clouded my thoughts about the future. But it was in this chaos that I found clarity. I realized that change, though daunting, also brings opportunities for growth. I wrote an article on this for Harvard Business Review. Here are 5 actions you can take when your professional life is unpredictable: 1. Embrace the Uncertainty Use periods of change as a catalyst for introspection. Reflect on what truly matters to you and your future. 2. Define Your Identity Think about who you need to be... Not just what you need to do. 3. Focus on the Process Establish and commit to positive career behaviors. It gives you a sense of control and leads to results. Examples: • Contribute in each team meeting • Expand your network every week  • Offer a strategic idea to leadership monthly • Take on a stretch opportunity once a quarter • Thank a coworker for something helpful every day 4. Cultivate Learning Agility Be ready to adapt. Stay curious. Embrace new ideas. This mindset isn't just to survive; it helps you thrive. 5. Ask for and Act on Feedback Regularly seek feedback. Take time to reflect on it. It's crucial to know where you're growing. And where you need to improve. Change can be scary. But it's also a chance to reset. To pivot. You may discover new paths you hadn't noticed before. Remember... It's not the strongest or most intelligent who survive. It's those who can best manage change. Lean into the uncertainty. Use it as a stepping stone. Build a career that's not just successful, but also aligned with who you truly are. Find this valuable? Repost ♻️ to share with others.  Thank you! P.S. What keeps you going when things get uncertain?

How to silence anxiety with mindfulness? Today, Scarlett asks: — “I'm overloaded with work and stressed about deadlines and expectations. How can I handle my anxiety?” — Welcome to Episode 150 of AskMatty! Here’s my answer, Scarlett: — Deadlines are part of the game, right? Here’s a simple framework that might help: 1.    Awareness 2.    Acceptance 3.    Action 4.    Presence It helps manage anxiety and cultivate mindfulness. Let’s see how to use it. 1.    Awareness So, let’s say you’re feeling “so-and-so” — maybe a bit worried. To start, take a moment to notice how you’re feeling. Ask yourself: →    How am I feeling? Maybe a bit overwhelmed? Maybe a bit anxious? Maybe just a bit stressed out? Look around and see what’s going on in your work environment. What tasks are on your plate? Take a few deep breaths and jot down your thoughts and feelings. Just observe without judging. 2.    Acceptance Okay, we’re more aware now, right? And now? Now, accept that these feelings are part of your current reality. Do you know the power of radical acceptance? I talked about that a few days ago. It’s exactly what we need for this second step. We just need to accept that it’s okay to feel this way. Being anxious doesn’t make us less capable. So, grab a pen and paper again and write down this new “acceptance.” Write something like: →    “It’s okay to feel anxious — this is how I’m feeling right now.” 3.    Action Alright, now it’s time to take action. Ask yourself: →    What’s one small step I can take to address this anxiety? For example, you might say: →    “You know what, I’m gonna set a timer to focus on one thing at a time” Or →    “I’ll spend 30 minutes on this task and then take a 5-minute break” This way, you’ll feel less overwhelmed with work, right? 4.    Presence Okay, final step. We can’t be mindful without being present, right? Anxiety can’t exist with presence. So, as you carry out your action plan, do this: →    Try to stay focused on the present moment How? By keeping your attention on what you’re doing right now. And if you find your mind wandering? Just gently bring your focus back to the task at hand. And if you start stressing about future tasks? Do the same — gently bring your attention back to what you’re doing. Now the question is: →    Is it easy? Nope — but we can improve, right? How? For me, zen meditation helps a lot. It’s like a workout for my daily focus. So, should you give it a try? :) — Alright! Thanks for your question, Scarlett. Question of the day: →    Do you meditate? Let me know in the comments :) “Let’s build a more inclusive world by spreading wellbeing globally!” – Matty 

Are you struggling in an under-resourced #workplace? Inadequate staffing has been cited as one of the biggest stressors in today's business world. As employees struggle to manage the job responsibilities of 2 or 3 people, exhaustion happens first. Long working hours, with little to no downtime, leads to mental and physical fatigue. In the long term, it’s the pressure to continue to meet high expectations, even though the workload is unmanageable, that causes #burnout. At this stage, employees either collapse or quit. As employees we know working like this is harmful and not sustainable, but we keep going. The fears of: ❗️ disapproval and judgement  ❗️ missing out on a promotion  ❗️ being seen as weak, imperfect or a poor performer  ❗️ letting people down ❗️ being indispensable ❗️ conflict or confrontation ❗️ rejection or job loss make us soldier on. The hope of change fuels us to keep going. But eventually, even that won't save us from burning out. If you’re in an under-resourced environment and struggling with your workload, standing up for your physical, emotional and mental needs is crucial. Otherwise, burnout will ensue. Take charge of what you can: ✅ Reduce overwhelm by creating a list of most critical/time-sensitive tasks and focus on those first. Break down larger tasks into smaller, manageable mini-goals. ✅ Block time for specific tasks, including breaks - eliminate distractions, and learn how to say “no” to additional workload and people (you can also say “I can’t do it now but I can do it *state time* or “colleague” can help you…) ✅ Communicate challenges and ask for guidance, tools and techniques from managers, mentors, HR, colleagues ✅ Learn/model influencing, selling and negotiating skills to increase your chances of making your needs heard and getting the resources or support you need ✅ Clarify your boundaries, communicate them and stand by them ✅ Seek professional help to work on what's stopping you from setting boundaries e.g. people pleasing, fears of saying no, perfectionism, FOMO, fear of job loss ✅ Update CV, LinkedIn profile, nurture your network, upskill to create psychological safety that if you lost your job, you’d find another one Sometimes the under-resourced state is temporary - and it's doing the best you can with the resources you have until the storm blows over. But if this is ongoing or permanent, and your employer isn’t willing to give you what you need to perform at your best, you must ask yourself: 1) What are you really doing this for? And 2) Is it worth it? What other advice would you give to anyone working in an under-resourced environment right now? #workstress #overworked #mentalhealth

5 Steps to Protect Yourself From Burnout (And Toxic Work Environments) I lost my first company to burnout. It wasn't just mental—it was biological. What nobody tells you: ↳ Burnout begins in your brain long before you notice symptoms ↳ 77% of employees face burnout—but most ignore the warning signs ↳ Your body keeps the score when your mind refuses to ↳ Recovery is scientific, not just "self-care" Here's how to protect your brain and career: 1. Know the Red Flags Your nervous system speaks before your mind admits there's a problem: ↳ Sunday scaries that start on Friday ↳ Physical symptoms: headaches, digestive issues, sleep disruption ↳ Dreading tasks you once enjoyed ↳ Emotional disconnection from colleagues and loved ones The biology: Chronic stress depletes your prefrontal cortex, impairing decision-making before you notice. 2. Identify the Source The real causes are often hidden: ↳ Micromanagement triggers your brain's threat response ↳ Unclear expectations create constant cortisol release ↳ Boundary violations deplete your cognitive resources ↳ Leadership dysfunction cascades through organizations Most revealing question: Would you want your child to work in your environment? 3. Document Everything Your overwhelmed brain will gaslight you—create external evidence: ↳ Track stress triggers and physical responses ↳ Note management interactions that drain vs. energize ↳ Record accomplishments (your brain will forget them) ↳ Measure energy levels throughout each day The science: Externalization reduces cognitive load and creates objective patterns you can't see when overwhelmed. 4. Set Boundaries Your brain requires recovery periods to function optimally: ↳ Create transition rituals between work and home ↳ Define work hours and honor them religiously ↳ Practice saying "no" to protect your energy ↳ Turn off notifications during deep work and rest The neuroscience: Boundary setting activates your parasympathetic nervous system, essential for recovery. 5. Take Action Moving from victim to agent changes your brain chemistry: ↳ Speak with HR strategically (document these conversations) ↳ Find mentors who've navigated similar situations ↳ Consider role changes—lateral moves often beat promotions ↳ Prioritize brain health above career advancement Remember: You spend most of your waking hours working. A bad environment doesn't just ruin your career—it rewires your brain. I stayed in toxic environments far too long. The recovery took years. Don't make my mistake. What burnout warning sign are you ignoring right now? Share below 👇 - Follow me Dan Murray-Serter 🧠 for more on habits and leadership. ♻️ Repost this if you think it can help someone in your network! 🖐️ P.S Join my newsletter The Science Of Success where I break down stories and studies of success to teach you how to turn it from probability to predictability here: https://lnkd.in/ecuRJtrr

Have you just entered the corporate world? Or in the first few years of your career? The excitement is palpable: new experiences, new people, and a lot to learn. However, it can also feel overwhelming. How do you make the right impression? How do you build strong relationships with your manager, seniors, or even peers? How to share your ideas that are very different from others? Here are a 8 practical tips that can go a long way: 👕 Dress well—even if it’s casual. This isn’t about branded clothes or formal wear. It’s about being neat and tidy. When you take care of yourself, it sends a message: I take my job seriously too. 🤝 Keep your word, Always. If you commit to finishing something or joining a meeting, ensure you do. Be on time: for meetings, deadlines, or catch-ups. If you can’t follow through, inform in advance. ❓ Clarify. Clarify. Clarify If you don’t understand something, ask. There are no stupid questions. What’s worse is assuming, going in the wrong direction, and losing time and credibility. Stay curious. 🔍 Don’t go only with problems, offer a possible solutions. It's okay to not have all the answers. Before you walk up to your manager with a problem, pause and think: What are a couple of ways I could approach this? Thinking through the problem shows your initiative and ownership. 🗣️ Ask for feedback. Often. After completing a project or a task, ask: What could I have done differently? It shows maturity, openness, and a willingness to grow. 🏃♀️ Don’t let one bad day shake you. The first few months or years are just the beginning. Everyone stumbles, especially early in their careers. Learn from it. Remember: you’re not running a 100-meter sprint. This is a 40+ year marathon. Pace yourself. 📚 Be a sponge. Learn by observing, reading, asking. Observe how meetings are run, how decisions are made, how people navigate challenges. Read, ask questions, volunteer to help—it’s all part of your learning. 🧹No task is beneath you. Whether it’s updating a tracker or preparing minutes of a meeting—do it with sincerity. Every task teaches you something. You’re building habits, not just completing tasks. #firstjob #earlycareer #careeradivce

Personal and professional development is seriously limited when mindfulness is missing. Mindfulness is not simply meditation; it's not zoning out; it's not passive and it's not only for relaxation. It IS about focusing on one thing at a time, being aware of what is happening around you and recognizing and accepting your thoughts and emotions. Here's a guide to start you off: 1️⃣ Start Your Day with Intentions: Before diving into tasks, take 2 minutes to set a clear intention for your workday—what you want to achieve and how you want to feel as you do it. 2️⃣ Use Task Transitions as Mindful Moments: Before switching between tasks or meetings, take a deep breath and consciously pause for a few seconds to reset your focus and energy. 3️⃣ Turn Off Unnecessary Notifications: Limit distractions by silencing non-essential notifications for set periods. This helps you stay present with the task at hand. 4️⃣ Practice 'Active Presence' in Meetings: Rather than thinking about what to say next, actively listen to others in meetings. Take a moment to reflect before responding. 5️⃣ Take Micro-Breaks for Clarity: Every hour, take a brief 1-minute pause. Close your eyes, focus on your breathing, or observe your surroundings to recharge. 6️⃣ Create Mindful To-Do Lists: Prioritize 3 key tasks daily, and instead of focusing on the length of your list, concentrate on the quality of your engagement with each task. 7️⃣ Single-Task, Don’t Multitask: Whenever possible, dedicate your full attention to one task at a time. It improves quality, reduces stress, and boosts overall efficiency. 8️⃣ Notice Your Body Language: Pay attention to how you're sitting or standing throughout the day. Make small adjustments to release tension and stay relaxed, which can enhance focus and well-being. 9️⃣ Mindful Emailing: Pause before hitting send. Take a deep breath, review your message, and ask yourself: “Is this clear and concise?” This can reduce miscommunication and stress. 1️⃣0️⃣ End Your Day with Reflection: Spend 5 minutes reflecting on your day’s work—what went well, what could improve—and acknowledge your efforts, no matter how small. #mindfulness #personaldevelopment #professionaldevelopment

I've helped hundreds of professionals manage workplace stress. Here's what actually works for stress management: 1. Use the "what's the worst that could happen?" technique. 2. Keep a clean desk policy - less clutter, less stress. 3. Start your day with a 5-minute breathing session. 4. Schedule breaks, don't just take them randomly. 5. Practice saying "no" to non-essential requests. 6. Use the "brain dump" technique before bed. 7. Take your lunch break away from your desk. 8. Schedule "worry time" - 15 minutes daily. 9. Create a dedicated workspace at home. 10. Turn off notifications during focus blocks. 11. Implement the "one task at a time" rule. 12. Use the 5-5-5 method for instant calm. 13. Use the 2-minute rule for small tasks. 14. Document your wins, however small. 15. Keep a "worry log" to track patterns. 16. Create transition rituals between tasks. 17. Practice gratitude before starting work. 18. Maintain a consistent sleep schedule. 19. Use time-blocking for better focus. 20. Set firm boundaries for work hours. Bonus: There's no such thing as being "too organized". Feel free to share this with your team. But remember: These techniques only work if you actually implement them. Start with one, master it, then move to the next. P.S. Which technique (1-20) resonated with you most? Did I miss any that work for you? #stress #workplace