Riding the rollercoaster

The Highs and Lows of Career Transitions

You’re stepping into your new leadership role.? How’s it feel??? Exciting?? Terrifying?? Maybe both.

One moment you’re confident and ready to take on the world.? The next second, you’re questioning everything.?? Your decisions, your abilities, things you used to be able to do in your sleep.? Whether you even deserve to be here.

It’s a rollercoaster.?? The emotional rollercoaster of career transitions. And it's critical, because the odds aren't on your side. Half of rising leaders will fail to manage that transition.

You don't want to be one of them.

Research into career transitions shows this swing and sway between excitement and anxiety is normal.? The key is knowing how to manage your emotions at both ends so they don’t derail your success.

Why do transitions feel so emotionally intense?? In this article I’ll break down the phases of adjustment and show you how to use the BRAVER framework to navigate the lows and the highs with more confidence,

Why Career Transitions Trigger Emotional Swings

Every new leadership role, particularly if you’re changing organisations, means stepping into unfamiliar territory.?? You can be supremely prepared, but your emotions will still take a hit.? Here are four reasons why.

1. Your brain craves certainty. Your brain is wired for predictability, it’s how all those micro decisions get made during the day without you even realising it.?? But in a new role, every decision can feel like a make or break and all that uncertainty takes its toll on your brain.

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1. Your identity is shifting. Moving from a contributor to a leader (or from one leadership role to another) challenges your sense of self.? This is especially hard if you are shifting to a more challenging role within the same organisation where everyone knows the old you.?? And it is even harder if you’re promoted within the same team.

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1. You feel exposed. New roles often come with increased visibility, making imposter syndrome more likely to surface.?? As you grapple with an incredible amount of new detail and knowledge to master, it can feel you’re no longer the master of anything.

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1. You’ve lost your comfort zone. Even if your previous job was stressful, it was familiar. Starting over means proving yourself all over again.?? And you can’t quite remember how you did it last time around

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Whether you’re just in or preparing for your first 90 days, understanding how these emotions might affect you is key to having a great transition.

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The Emotional Stages of a Career Transition

Drawing from William Bridges’ Transition Model, every time we go through a career transition we pass through three distinct stages:

• Endings – Leaving behind the old role, identity, and comfort zone. Even if you wanted this change, you might experience grief, nostalgia, or doubt.? The safe place is where you were.? Leaving a place of safety is tough.

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• The Neutral Zone – The neutral zone is that in-between phase where nothing feels settled. Self-doubt, imposter syndrome, and fear of failure are common here.?? In the neutral zone, events that you might have passed through without a hitch in your previous role feel like a bigger deal.

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• New Beginnings – Confidence starts to build as you establish your leadership identity and gain momentum.

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The big mistake most of us make is thinking that once we’ve graciously accepting our leaving card and maybe a gift, we jump straight to a new beginning.??

It’s important to recognise the three phases, to come to terms with emotions and develop strategies to move forwards.

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How the BRAVER Model Helps You Steady the Ride

The BRAVER framework provides practical tools to help you navigate each stage of your transition with confidence and resilience. Here’s how:

B – Bold Mindset

Coaching Insight: ?Fear in transitions is normal, but it doesn’t have to control you. ?You can instead reframe fear as Growing – it’s a much better way of looking at what you’re going through.

Action: Identify a specific fear you have about your new role and challenge it. Instead of “I don’t belong here,” reframe it as “I am learning and growing into this role.”

R – Reconnecting to Purpose

Coaching Insight: Leadership isn’t about tasks—it’s about impact. When you align your actions with your deeper purpose, confidence follows.

Action: Reflect on why you took this role. And why they hired you.?? If you don’t know why they chose you, then ask.? And then ask yourself what excites you about it? Who will benefit from your leadership? Write it down as a reminder for tough days.

A – Active Learning

Coaching Insight: Many leaders hesitate to ask questions early in a role because they fear looking incompetent. ?The opposite is what you want.?? Not knowing is OK if it’s paired with curiosity.?? Curiosity is a sign of intelligence and confidence.?? And curiosity sure beat complacency.

Action: Each week, identify one key area of the business or team dynamics you want to learn more about. Ask thoughtful questions and absorb insights.? Even better, develop curiosity within your brand new team.

V – Visible Confidence

Coaching Insight: Confidence isn’t just internal—it’s how you show up. Even if you don’t feel fully confident yet, your actions can create the momentum you need.?? It may be tempting to hide in the shadows until confidence emerges.?? The opposite is what you want and need.

Action: Pay attention to your body language and communication. Stand tall, make eye contact, and speak with clarity. Confidence is contagious.

E – Emotional Resilience

Coaching Insight: Leadership transitions come with stress, but resilience isn’t about avoiding stress—it’s about leaning in and managing it effectively.?? Stress in a new role comes from two places.?? Guilt – that feeling you’re letting everyone down when you’re just on a learning curve.? Over-achieving – trying to master everything, everywhere all at once.

Action: When anxiety spikes, pause and take three deep breaths. Name the emotion you’re feeling (e.g., “I’m feeling uncertain”) to gain distance from it. This simple practice helps regulate stress.?? Take care to pace yourself, resist that temptation to be on top of every detail.?? It’s likely they hired you for where you can take the company not just where it’s been.

R – Relationships & Support

Coaching Insight: Leadership can feel isolating, but you don’t have to navigate this journey alone. Seeking support isn’t weakness—it’s a sign of strong leadership.

Action: Identify one mentor, one peer, and one trusted friend or coach to check in with regularly. Having a support system makes all the difference.?? Form a contract with your boss for 30, 60 and 90 day check-ins.?? Be clear in what you’re seeking to achieve and how they’ll know you’re getting there.

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Action Steps to Manage the Emotional Rollercoaster

1. Identify which stage of transition you’re in (Endings, Neutral Zone, or New Beginnings). Acknowledging it will help you manage expectations.
2. Journal your emotions and track patterns—what triggers stress, what boosts confidence?
3. Set small, confidence-building goals. Instead of trying to “master” the role immediately, focus on learning and progress.
4. Schedule time for reflection and support. Regularly connect with a mentor or peer to gain perspective.

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Your first 90 days will come with highs and lows

The emotional rollercoaster is real—but it doesn’t have to derail your success. By applying the BRAVER framework, staying connected to your purpose, and building resilience, you can navigate the transition with confidence.

Trust your growth, trust the people who hired you.? Lean on the strategies that keep you moving forward.

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?? Ready to be a Braver Leader?

I’m Ian.? I coach rising leaders, on the verge of stepping up, to prepare for and master their critical first 90 days in role with clear strategy, confidence and courage.?? Because when it comes to success, the first 90 matters more than ever.

I invite you to join We Brave Leaders community for weekly insights, coaching strategies, and support for your first 90 days. ?Free – my gift to you.?? ??

www.subscribepage.io/WBL

If you’re embarking on your next leadership step, check out more resources or apply to my coaching programme to become a Braver Leader.

www.webraveleaders.com

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