How to Cope with Career Anxiety in Your 30s

In your 30s, you may feel like your career is at a crossroads. You might be gaining momentum, changing directions, moving up the ladder, or realizing that the path you chose in your early 20s is no longer right for you. Work, money, relationships, and the culture of comparison can all weight heavy on you at the same time. It's not surprising that you might be feeling a certain amount of anxiety wondering if you're doing enough or going in the right direction.

Career anxiety isn't just about being worried about work. You might feel behind, be afraid of failing, doubt every choice you make, or be wondering what you should do next. You might find yourself looking at job boards late at night, worrying about performance reviews, or comparing your timeline to everyone else's. If this sounds like you, it doesn't mean you're failing. It just means that you have a lot of questions and are seeking more clarity.

There are a number of things that can contribute to career anxiety. It could be burnout or perfectionism or even questions around your purpose and wondering if your job is really feeding that need for meaning. So with all of these concerns, it makes sense that you might feel a sense of heaviness regarding your job because it's such a big part of your life. The good news is that there are healthy ways to cope with your anxiety, process your thoughts and feelings and move forward with greater calm and clarity.

Here are some helpful ways to deal with career anxiety in your 30s:

• Pay attention to what you're saying to yourself and question thoughts that aren't helpful.

• Don't let your job title or income define who you are.

• Talk about your fears instead of keeping them to yourself.

• Focus on taking small steps instead of big ones.

• If your anxiety is constant or too much to handle, think about getting help from therapy.

Your self-talk is one of the best places to start calming your anxiety. If you keep telling yourself you're not good enough or not measuring up, your anxiety will get worse. Try to catch those thoughts and question if they are true or if it’s just your fears talking. A lot of the time, they are fears that are not based on facts. Changing how you think can help you slowly build a stronger sense of self and calm your anxiety.

Another important thing to remember is that your job is not who you are. If you tie your sense of self to your work accomplishments, every setback can feel like a personal failure. You are still worthy even when you make mistakes, get overlooked for a promotion, leave a job, or just don't know everything yet.

Talking about your worries openly can also help. Talking about your problems with a trusted friend, a mentor, or a therapist can help you feel less stressed. You might find that other people have the same fears as you do, or that you expect more from yourself than anyone else does.

If big changes make you anxious, then start with small changes. Try taking a class to learn a new skill, volunteering for a new project at work, or conducting an informational interview with someone in a career you think you might enjoy. Small steps can help you make better decisions and cause a lot less stress. And you don’t need to completely overhaul your career to find contentment and success. Small changes might be enough.

And of course, therapy can be a huge help when you're worried or stressed about your job. A therapist can help you figure out what's causing your stress, whether it's being a perfectionist, burnout, trauma, doubting yourself, or feeling pressure from family or society. You have time to think about your fears, your goals, and your values so that the career choices you make fit better with the life you want to build.

People often think that your 30s are the time when everything should come together. In reality, it's a time of constant change, discovery, and growth. You can change your mind. You can change what success means to you. You can want more balance, more meaning, or just more peace.

If you're worried about your career and need a place to sort through your thoughts, feelings, and options, we're here to help. Reach out to Wild Sage Therapy to schedule a free consultation. We can help you uncover a work life that feels more balanced, fulfilling, and true to who you are.