Surviving Burnout, Job Fears and More: 5 Tips From Career Coaches

Work takes a huge part of our lives. In an ideal world, all the time and energy we put into work would be rewarded with wealth and endless satisfaction.

But in reality? Burnout and job fear are on the rise. between the Holidaysgovernment shutdowns, a changing economy and a shift towards artificial intelligence, it’s no wonder people are feeling uncertain.

Trust me, I got it. I am a writer. I’d be lying if I said I never worried about replacing AI.

So how do we overcome these work-related challenges? I asked career coaches for their advice.

As a full-time employee and parent of two young children, I know how quickly the day can end—and how hard it is to feel like you’re making progress on a never-ending to-do list. Structure helps.

Using your time intentionally is a “superpower,” says Ellie Meyers, a certified executive and positive psychology coach in Saratoga Springs, New York.

Meyers encourages time blocking, a method where you carve out amounts of time in your day for specific tasks, such as deep work on a project or answering emails.

It can be difficult to prioritize tasks when everything feels urgent. Meyers suggests starting by setting some goals.

“Keep three in mind as you work your way through the week, and those are your non-negotiables,” she says.

Blocking time is also a useful tool for self-care and practice Avoid burns.

“We talk a lot about our calendars, time management, time management for work. But about time management for ourselves, as people and as humans, to decompress or release?” says Crystal Barrow, executive career and leadership coach in Stamford, Connecticut.

Make room for things that recharge you. Go for a 20-minute walk every morning or attend a weekly yoga class. Make yourself unavailable on your calendar, and turn off notifications during that window.

“Take care of yourself, because if not, eventually you won’t be able to deliver the way you want” or that your employer expects you to, says Barrow.

What can go wrong in our careers, like a layoff or being passed over for a promotion? Planning for these people can help you feel more in control.

This may include beefing up Contingency fund Or polishing your resume.

Barrow recommends keeping a results “go bag,” a moving digital file that includes your professional wins, metrics or results, and positive feedback. Just don’t store it on your work computer.

“When you remember what you’ve done, you already have evidence of your impact,” she says.

And if the rise of AI technology makes you feel uneasy? Start by embracing it. Learn the landscape and discover tools that can make you more effective in your current or future role, says Brian Plame, a tech career coach in the Seattle area and founder of Refactor Coaching.

Think of AI like an intern, he says.

“If I had access to an intern that I trusted long enough to evaluate him, what would I evaluate him?” Plame says. You might choose a marketing plan or research topic.

Whenever you’re about to do something, ask yourself, “Is this something AI can help with?” Plame says.

If you’re feeling stuck or unhappy at work, you might want to consider Quitting his job. Meyers says that especially in a tough job market, it’s important to manage your emotions before making a tough decision.

“Often, we jump in thinking that our situation is going to be different somewhere else,” Meyers says. “But really, it could be the way we’re working, and it could be the environment we’re in, not necessarily the work itself.”

Consider what is missing or causing you stress. Next, think about whether you can bridge the gap by building skills or having candidate conversations with your team.

But keep Not always the right move. If you decide it’s time for a change, look for low-stakes ways to transition.

For example, Plame—to help with a mortgage and family—started coaching clients part-time before leaving a job in the tech industry.

“You can learn about new fields, and talk to humans, and do things with it, and see how you like it,” he says.

Whether you’re trying to land a new job or prove your worth to your current employer, getting noticed is key.

“Communicate a visible win each week, and make sure the right people see it so you’re seen, heard and valued,” Barrow says.

Acknowledging your accomplishments can boost motivation and get you the recognition you deserve.

“If someone doesn’t know about them, then how can you get credit for it? How can you ask for a promotion or a raise?” Barrow says.

They know their audience, and communicate in a way that resonates with them. For example, your manager may prefer coffee chats, quick one-on-ones or status update emails.

This approach can also help you crack interviews.

Sharing lots of details about what you’re good at, and what sets you apart, will make you “more memorable than the average applicant,” Plame says.

Professional organizations, alumni groups and other networks can connect you with mentors, job leads and career development tools.

Personally, I lean on networks to build skills. Co-workers have sent informative webinars and online journalism courses my way.

For others, building relationships can lead to a new job.

“Microsoft, Zillow, and Coinbase — the last three jobs I got,” says Plame. “It’s not because I was some wonderful person no one had heard of. No, I knew someone there who helped me get into all three cases.”

Plame says the best way to stand out in this job market is to talk to people.

You can find easy ways to build your network.

“Connect with mutual colleagues on LinkedIn. Talk to humans and see if you have someone who can get you in the side door of a building through some kind of referral,” says Pulliam.