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What do you do if your future career is causing you stress and affecting your well-being?

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You have a vision of your future career, but it seems to come with a lot of stress and pressure. Maybe you are pursuing a demanding field, facing a competitive market, or dealing with high expectations. Whatever the case, you are feeling anxious, overwhelmed, and burned out by the thought of your professional path. How can you cope with this stress and protect your well-being? Here are some tips based on emotional intelligence, the skill of understanding and managing your emotions and those of others.

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Dr. Abha Bhartia

L&D/OD Consultant | Facilitator | DEI Specialist - Driving Organizational Growth through Learning, Development, and…
Rodrigo Medeiros Ribeiro

Educa??o | Programas Educacionais | Lideran?a em Educa??o | Processos de Expans?o | Gest?o de Pessoas |
Gabriel Grove, MHA

In Memory of My Dad ??| Future Nurse ??| Writer ?? | Coffee Enthusiast ??

1 Identify your stressors

The first step is to recognize what is causing you stress and how it affects you. Is it the workload, the deadlines, the uncertainty, the feedback, the environment, or something else? How do you react to stress? Do you feel angry, sad, nervous, frustrated, or hopeless? Do you experience physical symptoms, such as headaches, insomnia, fatigue, or pain? Do you resort to unhealthy habits, such as smoking, drinking, overeating, or isolating yourself? By identifying your stressors and your responses, you can gain more clarity and awareness of your situation.

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Rodrigo Medeiros Ribeiro

Educa??o | Programas Educacionais | Lideran?a em Educa??o | Processos de Expans?o | Gest?o de Pessoas |
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Para lidar com o estresse na carreira, a Teoria do Equilíbrio entre Esfor?o e Recompensa, de Siegrist, destaca a importancia de equilibrar esfor?o e recompensa no trabalho. A Teoria da Autoeficácia, de Bandura, enfatiza a confian?a na própria capacidade de lidar com desafios. Avalie se o esfor?o no trabalho é recompensado e cultive autoeficácia desenvolvendo habilidades e buscando apoio. Ao integrar essas teorias, você pode enfrentar o estresse de forma mais eficaz, promovendo seu bem-estar na carreira.

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Peter Franklin

Coordena??o | Supervis?o | Planejamento | Graduando em Engenharia Mecanica
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Busque apoio: Converse com amigos, familiares ou um profissional de saúde mental para compartilhar seus sentimentos e obter suporte emocional. às vezes, falar sobre o que está acontecendo pode ajudar a aliviar o estresse e trazer clareza sobre suas emo??es.

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Taína Camargo

O desenvolvimento humano que eu pratico existe para te aproximar da realidade que deseja enquanto descobre a pessoa que você nasceu para ser.
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Perceba no seu dia o que te estressa. Fa?a uma lista! Tente ver se está ou n?o sob seu controle. Muito do estresse é que pode estar n?o dando limites ao seu grupo de trabalho!

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Yogi Narayanan

Organization Change Management (OCM) Practice Leader - Supply Chain Connected Solutions @ Accenture | Driving Successful Change
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To address stress caused by your future career, reflect on stressors, seek support from others, evaluate alignment with goals, explore alternative paths, develop new skills, prioritize work-life balance, seek feedback for improvement, and invest in professional development. Taking proactive steps to address career-related stress can empower you to make informed decisions, enhance your well-being, and work towards a more fulfilling and balanced professional life. Prioritizing self-care and growth is crucial for long-term success and happiness.

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2 Challenge your thoughts

The second step is to examine your thoughts and beliefs about your future career and yourself. Are they realistic, helpful, and supportive? Or are they distorted, negative, and self-defeating? For example, do you think that you have to be perfect, that you can't make mistakes, that you have no control, or that you are not good enough? These are examples of cognitive distortions that can increase your stress and lower your self-esteem. To challenge them, you can use techniques such as questioning the evidence, looking for alternatives, reframing the situation, or using positive affirmations.

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Cristina - Ioana Nastase

?? Life Coach | Psychotherapist | Career Counselor | Human Resources Consultant
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Career changes can be times of uncertainty and anxiety caused by fear of the unknown. To stay grounded and focused take time to challenge your negative thoughts. Are they confirmed by facts in reality ? Do you have evidence for thinking a certain way ? Are they your opinions and perspective, or they are somebody else's fears - family, friends, colleagues ? Don't they your thoughts for granted. Put them to the reality test and see if they hold.

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Taína Camargo

O desenvolvimento humano que eu pratico existe para te aproximar da realidade que deseja enquanto descobre a pessoa que você nasceu para ser.
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Aqui talvez o conselho válido aqui é: Fa?a terapia! Ao estar em Análise ou atendimento com Psicólogo, o ambiente seguro, faz uma descompress?o em suas afli??es, raiva e medo entre outros sentimentos. Se você for líder ent?o, terapie-se!

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3 Express your emotions

The third step is to find healthy ways to express your emotions and release your stress. Bottling up your feelings can lead to more problems, such as depression, anxiety, or aggression. Instead, you can vent your emotions to someone you trust, such as a friend, a family member, a mentor, or a therapist. You can also use creative outlets, such as writing, drawing, singing, or dancing. Another option is to practice relaxation techniques, such as breathing exercises, meditation, yoga, or massage.

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Cristina - Ioana Nastase

?? Life Coach | Psychotherapist | Career Counselor | Human Resources Consultant
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Fear only gets worse if you sit with it by yourself. The same mind that created the fearful scenarios cannot also produce the appropriate tools for coping with them without other type of support. To help ease the tension try talking about your fear with a family member, a friend, a mentor or a therapist. They will help you reframe your situation and shift your mindset. Practice other type of activities like sports, meditation, yoga, massage, journaling. They all have the capacity to get you out of your mind and silence the negative talk.

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Taína Camargo

O desenvolvimento humano que eu pratico existe para te aproximar da realidade que deseja enquanto descobre a pessoa que você nasceu para ser.
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Terapia! Terapia! Terapia! A terapia pode ajudar a reduzir a ansiedade e a depress?o, melhorar a autoconfian?a e a autoestima e desenvolver habilidades de comunica??o mais eficazes. Além disso, os líderes podem aprender a reconhecer e lidar com o estresse de forma mais eficaz, o que pode melhorar sua capacidade de lideran?a.

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4 Seek support

The fourth step is to seek support from others who can help you cope with your stress and achieve your goals. You don't have to do it alone. You can join a network of peers, mentors, coaches, or experts who can offer you advice, guidance, feedback, or opportunities. You can also participate in groups, communities, or events that are related to your field of interest, where you can learn, share, and connect with others who have similar aspirations or challenges. By seeking support, you can expand your resources, perspectives, and connections.

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Gabriel Grove, MHA

In Memory of My Dad ??| Future Nurse ??| Writer ?? | Coffee Enthusiast ??
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No career is worth your mental health! Every job has a level of stress but when it gets to the point where it’s affecting your mental , physical or emotional well being as well as your home life, it’s time to seek help and transition to a less taxing career. We only have one life, and it’s not worth wasting time and energy on a career that drains you or isn’t mentally fulfilling.

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5 Set boundaries

The fifth step is to set boundaries that protect your time, energy, and well-being. You can't do everything at once, and you can't please everyone. You have to prioritize what is important to you and what is not. You have to learn to say no to requests, demands, or distractions that are not aligned with your values, goals, or needs. You also have to balance your work and your life, by making time for yourself, your hobbies, your health, and your relationships. By setting boundaries, you can reduce your stress, increase your productivity, and improve your quality of life.

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Dr. Abha Bhartia

L&D/OD Consultant | Facilitator | DEI Specialist - Driving Organizational Growth through Learning, Development, and Inclusion
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Setting boundaries to limit work stress requires a proactive approach. Start by defining work hours and stick to them as closely as possible. Communicate boundaries clearly to colleagues, emphasizing the importance of uninterrupted personal time. Learn to prioritize tasks and delegate when necessary, avoid overcommitment. Schedule regular breaks throughout the day to recharge. Practice assertiveness in saying no to additional work or unrealistic demands that could encroach upon your boundaries. Finally, cultivate hobbies and interests outside of work to maintain a healthy work-life balance and foster resilience. Consistently enforcing boundaries will protect your well-being but and enhance productivity and effectiveness in the long run.

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6 Celebrate your progress

The sixth step is to celebrate your progress and achievements, no matter how big or small. You have to acknowledge and appreciate your efforts, skills, and strengths, as well as your challenges, mistakes, and weaknesses. You have to reward yourself for your hard work, dedication, and resilience. You also have to recognize and thank the people who have supported you along the way. By celebrating your progress, you can boost your motivation, confidence, and happiness.

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Cristina - Ioana Nastase

?? Life Coach | Psychotherapist | Career Counselor | Human Resources Consultant
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Our mind is wired to seek and avoid danger and pain to keep us alive. That's why it's our conscious job to teach it how to also relax, enjoy and see the good and positive side of every situation. To help with this learning process, start by acknowledging and celebrating each step of the way, each small success and achievement, each action that brings you closer to your goal.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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What do you do if your future career is causing you stress and affecting your well-being?

1

2

3

4

5

6

7

1 Identify your stressors

2 Challenge your thoughts

3 Express your emotions

4 Seek support

5 Set boundaries

6 Celebrate your progress

7 Here’s what else to consider

Emotional Intelligence

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What do you do if your future career is causing you stress and affecting your well-being?

1

2

3

4

5

6

7

1 Identify your stressors

2 Challenge your thoughts

3 Express your emotions

4 Seek support

5 Set boundaries

6 Celebrate your progress

7 Here’s what else to consider

Emotional Intelligence

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感谢您的反馈

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