Work takes up a significant portion of our lives. In an ideal world, all the time and energy we invest in our careers would lead to endless satisfaction and financial rewards.
But in reality? Burnout and job fears are on the rise. Between widespread layoffs, economic uncertainty, government instability, and the rapid shift toward artificial intelligence, it's no surprise that many professionals feel anxious about their futures.
As someone who writes for a living, I understand these concerns firsthand—I've certainly worried about AI replacing my role. So how can we overcome these modern workplace challenges? I consulted several career coaches for their expert advice.
Protect Your Time
As a full-time employee and parent of two young children, I know how quickly days can vanish and how difficult it can feel to make progress on an endless to-do list. Implementing structure is crucial.
Using your time intentionally is a "superpower," says Ally Meyers, a certified executive and positive psychology coach based in Saratoga Springs, New York.
Meyers advocates for time blocking, a technique where you allocate specific chunks of your day to particular tasks, such as deep work on projects or responding to emails.
When everything seems urgent, prioritizing can be challenging. Meyers suggests starting by setting clear goals.
"Keep three top priorities in mind as you navigate your week, and treat them as non-negotiables," she advises.
Time blocking is also an effective strategy for practicing self-care and preventing burnout.
"We often discuss time management for work and calendars, but what about managing time for ourselves as individuals to decompress and recharge?" says Crystal Barrow, an executive career and leadership coach in Stamford, Connecticut.
Make room for activities that rejuvenate you. This could mean taking a 20-minute walk each morning or attending a weekly yoga class. Mark yourself as unavailable on your calendar and disable notifications during these periods.
"Prioritize self-care because, ultimately, if you don't, you won't be able to perform at your best or meet your employer's expectations," Barrow emphasizes.
Turn Fear into a Plan
It's natural to worry about potential career setbacks, such as layoffs or missed promotions. Planning for these scenarios can help you feel more in control.
This might involve strengthening your emergency fund or updating your resume.
Barrow recommends maintaining a results "go bag," a digital file that continuously documents your professional achievements, key metrics, outcomes, and positive feedback. Ensure it's not stored on your work computer.
"When layoffs, promotions, or new opportunities arise, you'll already have evidence of your impact instead of scrambling to recall your accomplishments," she explains.
If the rise of AI technology makes you uneasy? Start by embracing it. Learn about the landscape and explore tools that could enhance your effectiveness in your current or future role, advises Brian Pulliam, a tech career coach and founder of Refactor Coaching in the Seattle area.
Think of AI as an intern, he suggests.
"If I had access to a trusted intern who could handle tasks as long as I could review the results, what would I delegate?" Pulliam says. This might include drafting a marketing plan or researching a topic.
Before tackling any task, ask yourself, "Is this something AI can assist with?" Pulliam recommends.
Take Small Steps Before Big Leaps
If you feel stuck or unhappy at work, you might consider quitting your job. However, it's important to manage your emotions before making drastic decisions, especially in a challenging job market, Meyers notes.
"Often, we make a jump assuming our circumstances will improve elsewhere," Meyers says. "But in reality, the issue might be our work habits or environment, not the job itself."
Reflect on what's missing or causing stress. Then, consider whether you can address the gap by developing new skills or having honest conversations with your team, Meyers suggests.
However, staying in your current role isn't always the right choice. If you decide it's time for a change, seek low-stakes ways to transition.
For example, Pulliam—who has a mortgage and family to support—began coaching clients part-time before leaving his job in the tech industry.
"You can explore new fields, connect with people, and try things on the side to see if you enjoy them," he says.
Make Yourself Visible
Whether you're aiming to secure a new job or demonstrate your value to your current employer, getting noticed is essential.
"Communicate one visible achievement each week, and ensure the right people see it so you are recognized, heard, and appreciated," Barrow advises.
Highlighting your accomplishments can boost motivation and help you earn the recognition you deserve.
"If no one knows about your successes, how can you receive credit for them? How can you request a promotion or raise?" Barrow points out.
Understand your audience and tailor your communication to resonate with them. For instance, your manager might prefer coffee chats, quick one-on-ones, or status update emails.
This approach can also enhance your performance in interviews.
Sharing detailed insights about your strengths and what makes you unique will make you "way more memorable than the average applicant," Pulliam says.
Tap into Your Network
Professional organizations, alumni groups, and other networks can connect you with mentors, job leads, and career development resources.
Personally, I rely on networks for skill-building. Colleagues have shared informative webinars and online journalism courses with me.
For others, nurturing relationships can lead to new job opportunities.
"My last three jobs—at Microsoft, Zillow, and Coinbase—were all secured through connections," Pulliam says. "It wasn't because I was an undiscovered genius. I knew someone at each company who helped me get in."
In today's job market, the best way to stand out is by engaging with people, Pulliam emphasizes.
You can find simple ways to expand your network.
"Connect with mutual colleagues on LinkedIn. Talk to people and see if someone can refer you through a side door into a company," Pulliam suggests.
Despite all the talk about automation, human connections remain powerful.
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