Stress Management Techniques For Career Changers

Written by Nicola Wylie
Last updated June 25, 2023

Embarking on a new career path is an exciting journey filled with numerous possibilities. Whether you’ve decided to pursue your passion, seek personal growth, or explore a different industry, the career change journey can be exciting but also daunting. Amidst the excitement, stress can also become a factor. Therefore, it’s essential to possess stress management techniques to combat stress when necessary.

In this blog, we’ll explore a range of stress management techniques specifically tailored to career changers. By equipping yourself with these invaluable tools, you can confidently navigate the path of change and look forward to the opportunities that lie ahead.

Technique 1: Prioritise Self-Care

Perhaps one of the most important stress management techniques during a career change is prioritising self-care. Here are some ways to nurture your well-being and find balance amidst the chaos:

  • Establish a Routine: Create a daily schedule that incorporates time for exercise, relaxation, and hobbies. This will help promote a sense of stability while also alleviating stress.
  • Get Moving: Physical activity is proven to reduce stress levels. Consider going for a brisk walk, practising yoga, or hitting the gym, as long as it’s consistent. Not only will it help reduce stress, but it will also boost your mood and energy levels.
  • Quality Sleep: Never underestimate the power of a good night’s sleep. Again, do your best to establish a consistent sleep schedule and create a relaxing bedtime routine. Avoid electronic devices as studies show that the longer we use our phones before bed, the poorer our night’s sleep will be. Quality sleep will rejuvenate your body and mind, helping you better cope with the challenges of a career change.
  • Nourish Your Body: Opt for a well-balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins. Avoid excessive caffeine and sugary snacks that can lead to energy crashes and increased stress. Keeping your body nourished will provide you with the energy and vitality needed to face the demands of your career transition.

Remember, self-care is not a luxury but a necessity during this transformative period of your life. By prioritising your well-being, you’ll be better equipped to handle the stress that comes with changing careers.

Technique 2: Building a Support Network

Navigating a career change can feel overwhelming at times, but you don’t have to face it alone. Building a strong support network can help you manage stress effectively and provide assistance when you need it most. Try implementing the following tips to build a strong support system during your career transition:

  • Seek Guidance from Mentors: Get in touch with people who have successfully transitioned careers or have expertise in your desired field. Their experiences and wisdom can offer valuable guidance, boost your confidence, and help you navigate the challenges ahead.
  • Connect with Like-Minded Individuals: Attend networking events and engage with online communities related to your new career path. Surrounding yourself with people who understand your journey and share similar aspirations can provide emotional support, valuable connections, and opportunities for collaboration.
  • Engage with Career Change Support Services: Explore resources offered by trusted employment websites, career counselling services, or job clubs that cater specifically to career changers. They often offer tailored guidance, workshops, and networking opportunities to help you through the transition process.
  • Lean on Friends and Family: Share your career goals, aspirations, and concerns with trusted friends and family members. Their encouragement and understanding can make a world of difference during challenging times.

By building a support network, you’ll find comfort in knowing that you’re not alone in your career change journey. Surrounding yourself with people who believe in you and can offer guidance and support will help alleviate stress and provide a sense of community.

Technique 3: Effective Time Management

A career change can be made more stressful by the demands of managing your time effectively. Effective time management strategies will allow you to regain control, reduce stress, and make the most of your transition. Here are some expert tips to help you manage your time wisely when changing careers:

  • Set Clear Goals and Priorities: Start by defining your career goals and break them down into smaller, manageable tasks. Prioritise these tasks based on their importance and urgency. This will provide you with a clear roadmap and help you focus on what truly matters.
  • Create a Schedule: A well-planned schedule is always a smart move! Along with your self-care activities, include dedicated time blocks for job hunting, networking, skill development, and personal commitments. Make use of handy digital tools like calendar apps or task management apps to keep track of your schedule and set reminders.
  • Avoid Multitasking: While multitasking might seem like a time-saving strategy, it can actually hinder productivity and increase stress levels. Instead, focus on one task at a time, giving it your full attention and effort. Once completed, move on to the next task on your priority list.
  • Delegate and Seek Support: Don’t be afraid to delegate tasks or seek support when needed. By sharing the workload, you can free up time and energy for crucial career change activities. Delegation is also a valuable transferable skill in the eyes of prospective employers.

Effective time management is about finding a balance between productivity and self-care. These tips will mean you’re better equipped to manage your time and reduce stress during a career change.

Technique 4: Developing Resilience and Coping Strategies

A career change can be a rollercoaster ride, filled with ups and downs. Developing resilience and coping strategies will help you get through the challenges, setbacks, and uncertainties that may arise. Here’s how you can strengthen your resilience during your career transition:

  • Embrace a Growth Mindset: A ‘growth mindset’ means adopting a positive outlook and embracing the belief that challenges are simply opportunities for growth. It means viewing setbacks as learning experiences rather than failures and cultivating a mindset that focuses on adaptability and continuous improvement. More on this in our next technique.
  • Practise Self-Compassion: Be kind to yourself throughout the career change process. It’s normal to feel stressed, overwhelmed, or unsure at times so it’s best to acknowledge that from the get-go. Celebrate your achievements, however small, and practise the self-care we spoke about in Technique 1 to recharge and stay motivated.
  • Develop Effective Problem-Solving Skills: Actively work on your problem-solving abilities to help you tackle obstacles along the way. Break down challenges into smaller, manageable steps. Brainstorm potential solutions and evaluate their pros and cons. Developing strong problem-solving skills will not only boost your confidence and help you overcome hurdles, but they’re also highly sought-after skills by employers.

By developing resilience and coping strategies, you’ll be better equipped to handle the inevitable ups and downs of a career change. 

Technique 5: Maintaining a Positive Mindset and Celebrating Progress

And finally, the last of our stress management techniques. We’ll now take a closer look at the idea of a growth mindset and provide you with some actionable steps you can take to maintain a positive outlook and celebrate your progress:

  • Practise Gratitude: Take a moment each day to reflect on the things you’re grateful for, whether it’s progress made, skills acquired, or support received. This simple practice can shift your perspective and enhance your overall well-being.
  • Visualise Success: Create a clear mental image of where you want to be in your new career. Visualise yourself thriving, accomplishing your goals, and enjoying the benefits of your career change as a way of staying focused on the journey ahead.
  • Set Realistic Milestones: Milestones act as progress markers. By setting milestones, you can track your progress towards your career goals. Celebrate each milestone you reach, whether it’s completing a retraining course, landing an interview, or submitting job applications
  • Learn from Setbacks: Inevitably, there may be setbacks or obstacles along the way. Instead of viewing them as failures, see them as opportunities for growth. Learn from these experiences, adapt your approach, and keep moving forward. 

Remember, a positive mindset is a powerful tool that can sustain your motivation, resilience, and overall well-being throughout your career change.

Key Takeaways

Managing stress during a career change is crucial for maintaining your well-being and achieving success in your new path. By following the stress management techniques laid out in this blog, you’ll be equipped to thrive during this transformative period. It’s important to adapt and tailor these techniques to your own needs and circumstances. If you’re experiencing significant stress or mental health concerns, consider seeking professional support.

At Refreshing a Career, we believe there’s no better time to start a new career. Our website offers a wealth of practical resources, including career change guides, interview tips, and retraining advice.  

If you’re ready to pivot careers, check out our career change resource hub or browse our career change job board for the latest opportunities in your area.

Feel free to get in touch if you have any questions. And finally, don’t forget to sign up for our newsletter below for all the latest news and career change opportunities from Refreshing a Career.

Are you an employer looking to employ career changers? 

Our employer resource hub covers everything from funding and training to employment rights.

You’ll also find information on our full range of employer services, including advertising your roles on our live jobs board.

For more information, give us a call at 0345 872 4501 or email

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Last Updated: Tuesday June 6 2023
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