Moving On from High-Stress Careers: Strategies for Finding Fulfillment
Are you ever jolted out of your sleep by thoughts of a random email you forgot to send? You’re exhausted, but your mind can’t stop racing through your to-do list for the following day. “I wish I could talk to…when was the last time I spoke with them?” Your social life has become nonexistent.
When you think of a successful career, you imagine passion, a great network of people, and of course–money. What they don't tell you is that your fantasies are soon replaced by stress, weight gain, and heart palpitations. High-stress careers can be incredibly challenging and rewarding, but they can also take a toll on your mental, emotional, and physical health.
What makes a career high-stress?
A high-stress career is any profession that requires employees to work under intense pressure, demanding deadlines, and consistently high stakes. These careers often come with long working hours, high levels of responsibility, and challenging work environments. To succeed, you often have to give up large chunks of your time and energy to meet the demands.
As you prioritize work over socializing and personal interests, there’s an increasing sense of isolation and detachment from others. This lack of work-life balance results in an overall reduction in your quality of life. In some cases, the effects of a high-stress career can be so severe that individuals feel compelled to leave their jobs to prioritize their physical and mental health, personal relationships, and overall well-being.
The stress associated with these jobs can lead to physical and mental health problems such as hypertension, heart disease, anxiety, depression, and burnout. In addition to the health effects, high-stress careers can also take a toll on personal relationships, causing strain and conflict with family and friends.
Recognizing When It's Time to Move On:
Before you decide to walk away (or bolt for the door), I recommend getting to a place where you’re thinking clearly enough to make a plan. Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged exposure to high levels of stress. If you’re experiencing any of the burnout symptoms below, it’s difficult to make an exit plan you can feel confident about.
Here are some common symptoms of burnout:
Chronic fatigue or exhaustion
Physical symptoms, such as headaches or muscle pain
Increased illness, such as colds or flu
Difficulty sleeping or insomnia
Reduced cognitive ability, such as forgetfulness or difficulty concentrating
Increased irritability or cynicism
Feeling helpless or trapped
Decreased motivation or enjoyment of work
Decreased productivity or effectiveness
Loss of confidence or self-esteem
Increased feelings of anxiety or depression
Social withdrawal or isolation
Increased substance use or other addictive behaviors
Escapist behaviors, such as excessive television watching or video game playing
Feelings of being overwhelmed or out of control.
It's important to note that not everyone experiences burnout in the same way, and some people may experience only a few of these symptoms while others may experience more.
Prevent and Treat Burnout
You’re not just considering leaving your job. By putting together a plan to create more of a work-life balance, it's a declaration that you are just as important as your career. Implementing some of the steps below may not be easy, but if you’re unwilling to try, that is your first sign that you’re not prepared to change or that you need support to get through it.
The steps below can help you reset your nervous system, so you know you’re making informed decisions that aren’t coming from an overwhelmingly emotional state.
Practice self-care: Engage in activities that promote relaxation and rejuvenation, such as taking a warm bath, meditating, or going for a walk. Self-care may sound cliché, but it’s necessary. Period.
Set boundaries: Establish clear boundaries between work and personal life to ensure that work does not consume all your time and energy.
Take breaks: Take regular breaks during the workday to rest, recharge, and refocus.
Manage workload: Prioritize tasks, delegate responsibilities, and avoid overcommitting yourself to prevent feeling overwhelmed.
Practice time management: Use time management tools and techniques to manage your time effectively and efficiently.
Seek support: Reach out to colleagues, friends, or a mental health professional for support and guidance when needed.
Pursue hobbies: Engage in activities outside of work that you enjoy, such as gardening, painting, or playing music.
Exercise regularly: Regular physical activity can improve overall health and well-being, reduce stress, and increase energy levels.
Practice mindfulness: Cultivate mindfulness through meditation, yoga, or other techniques to increase self-awareness and reduce stress.
Take vacations: Plan and take regular vacations to allow time to rest and recharge.
“Setting boundaries when you’ve been a chronic people pleaser is tough. It’s worse when you’re livelihood depends on it. That’s why we felt it was so important to create a workshop specifically on setting healthy boundaries.”
Strategies for Transitioning to a Fulfilling Career:
Identifying your strengths and passions is a crucial first step when considering a career transition. Here are some strategies to help you discover what you are good at and what you enjoy doing:
Take a self-assessment: Self-assessment tools can help you identify your skills, values, and interests. They can also help you understand your personality type, which can inform the type of work you are most suited for.
Ask for feedback: Ask colleagues, friends, and family members to provide feedback on your strengths and areas for improvement. This can provide valuable insight into what you excel at and what you might want to pursue in your next career.
Look at your past experiences: Think about what you have enjoyed in past jobs, hobbies, and activities. What aspects of these experiences did you find most fulfilling? This can give you clues about what types of work you might enjoy in the future.
Explore new activities: Trying new activities can help you discover new interests and passions. Take a class, join a club or group, or volunteer in your community to expose yourself to new experiences.
Reflect on your goals: Think about what you want to achieve in your career and personal life. This can help you identify the types of work that align with your goals and aspirations.
Financial Impact of Switching Careers
It’s critical to know what you’re working with financially as you’re planning your next career move. Leaving your current job could mean a change in income or even a period of unemployment. It’s important to consider your current financial situation and plan for the future to ensure a smooth transition.
First, take stock of your current financial situation. How much savings do you have? What debts do you owe? How much income do you currently make, and how much do you need to maintain your lifestyle? Consider all of your expenses, including rent, utilities, food, and entertainment.
Once you have a clear picture of your finances, you can start to plan for your transition. If you plan to change careers, you may need to take a pay cut, at least initially. It’s important to budget accordingly and adjust your expenses to match your new income. Consider creating a budget spreadsheet to track your expenses and income each month.
Additionally, consider building up your emergency fund. This can help provide a safety net in case of unexpected expenses or a period of unemployment. Ideally, your emergency fund should cover three to six months’ worth of expenses.
Don’t forget to plan for any additional expenses related to your career change. This may include costs for education or training, job search expenses, or even relocation costs if you need to move for your new job.
Speak to a financial advisor or another appropriate professional to determine a budget and savings plan. Exploring options like part-time work, freelancing, or consulting can also be helpful.
Coping with Emotional Challenges:
It can be difficult to find fulfillment outside of work if your identity and self-worth have been tied closely to your career. At times it may feel like you’re going through an identity crisis. To mitigate this, build a support system, seek a life coach or therapist, and set realistic expectations by accepting that this will be hard at times–but, worth it.
Self-Assessment: Is a career change right for me?
Am I still passionate about my work?
Do I feel fulfilled and challenged in my current role?
Am I able to maintain a healthy work-life balance?
Do I feel valued and appreciated by my employer?
Do I see opportunities for growth and advancement in my current career?
Do my values align with the mission and values of my current employer?
Am I utilizing my skills and strengths to their fullest potential?
Do I feel motivated and engaged in my work?
Have I explored alternative career paths or industries that align better with my interests and values?
Do I have the necessary resources and support to make a career transition?
Leaving a high-stress career can be a daunting but ultimately the benefits may outweigh the security of sticking to what’s familiar. Take the time to explore different options, seek support from loved ones, and build new skills as needed. Remember that any transition is a journey, and it won't happen overnight. By focusing on what truly matters to you and taking proactive steps towards your goals, you can create a more fulfilling and sustainable career that aligns with your values and priorities.
