Can you experience anxiety about your future career?

This blog answers questions about: Can you experience anxiety about your future career? What are the symptoms of career-related anxiety? What are some possible apprehensions that lead to anxiety about the future career? What is Anxiety? What are the signs and symptoms of anxiety? What are some ways to manage anxiety? What are the therapy options for anxiety?

Can you experience anxiety about your future career?

Experiencing anxiety about one’s future career is very common and possible among many people. Anxiety about a future career involves feelings of worry, insecurity, uneasiness, and apprehension that are related to a person’s future career and work.

Experiencing anxiety about a future career might route from worrying about a person’s expenses, incomes, expenditure, and balance between the two. The person might also feel apprehensive about their ability to meet their daily targets and deadlines regarding their future careers.

Apart from experiencing anxiety due to future careers, one might also experience worry regarding the possibilities of losing their jobs and experiencing instability in their career line.

Many people might also experience anxiety about their careers due to an underlying social phobia. Where a person feels they are unable to communicate with significant others, lack confidence, and face difficulties communicating their needs and concerns.

Experiencing anxiety about future careers is possible for many individuals however it becomes a problem when it causes significant distress and leads to impairment in normal functioning.

What are the symptoms of career-related anxiety?

Some symptoms of career-related, or job-related anxiety could include:

  • Panic attacks
  • Anxiety attacks
  • Strained relationships
  • Tiredness
  • Lethargy
  • Increased procrastination
  • Lack of energy

What are some possible apprehensions that lead to anxiety about the future career?

Some fears that might cause anxiety about future careers are:

  • Fear or worry regarding the choice of future career.
  • Fear about workload associated with future disabling a person to carry out their To-Do List.
  • Self-doubt with regards to the choice of future career
  • Fear of being exposed to challenging events during one’s career
  • Fear of missing out on important personal events due to career-related commitments
  • Fear of communicating effectively with significant others to build professional relationships important for a strong future career base and growth.

What are the four steps people can use to conquer their future career anxiety?

People are usually unaware that they are sustainably equipped to address their anxiety related to future careers. Below are four steps that people can use to conquer their career anxieties at the earliest.

Analyze the fear

Individuals experiencing anxiety about their future careers must consciously think about where the anxiety is rooting from. This requires a person to reflect upon their thoughts, emotions, and feelings. People can analyze their fears by writing down their thoughts and feelings in a journal.

There might be many instances where even after writing down about one’s thoughts and feelings and reflecting upon the same might not give them the answer to where is the anxiety about future career coming from however instead of worrying about it a person must step back and calm down as more stress can only add to the building anxiety in them.

Act on the root cause

once a person can analyze and reflect upon what is causing their fears and anxiety about their future career the next step is to take measures to manage these irrational fears. This could again be done by noting down the possible ways to tackle and manage the cause of anxiety.

For instance, if a person is fearful about making the right career choice their ways of tackling the problem might include a self-assessment test.

Take care of yourself

Individuals must practice self-care regardless of their worries and fears about the future. self-care involves both mental and physical well-being. An individual is required to get enough sleep, have a proper diet, practice mindfulness, and be aware of their bodily needs.

Can you experience anxiety about your future career?

Talk it out

In most cases what works effectively is talking about one’s concerns and anxieties with someone that they trust or someone who has the proficiency to help. In this people can seek professional help from therapists to solve their anxieties in a more gradual and guided manner such that they aren’t harsh on themselves or also speak to their family and friends to feel less burdened.

Even if talking about their problems and anxieties regarding their future career does not bring about a solution with their family and friends it can surely make them feel more supported and cared for which might help to reduce feelings of discomfort that is caused by the anxiety.

What is Anxiety?

Problems and resulting stress are usually accompanied by some common emotions like confusion, feeling at the edge, a sense of helplessness, and recurrent negative thoughts which can collectively be seen as an individual experiencing what’s commonly called  Anxiety. 

Every human has their unique ways of dealing with these difficult situations and the following emotions, some try to adapt to the circumstances and find the best and most comfortable solution while others try to find an escape route for the same, in both cases the main aim is usually to get over the uncomfortable emotions of anxiety. 

What are the signs and symptoms of anxiety? 

Anxiety is characterized by a set of signs and symptoms such as:


  • Sweating
  • Difficulty in breathing
  • Shortness of breath
  • Sense of choking
  • Complaints of chest pain
  • Shaking or trembling
  • Nausea or vomiting
  • Dizziness or Lightheadedness
  • Fear of losing control over oneself and their environment
  • Fear of impending doom
  • Hot or cold flashes
  • Tingling or numbness
  • Increased heart rate

What are some ways to manage anxiety?

Identify and acknowledge the triggers

The most significant strategy that can be used to control one’s anxiety is by identifying and acknowledging those triggers.

Being able to recognize what makes an individual anxious makes them better equipped to take action.

Relaxation techniques


Even though anxiety can be bought under an individual’s control it cannot be predicted. In such situations, it is necessary that an individual actively carries out relaxation techniques.

These might include meditation, yoga, and deep breathing which helps to reduce the intensity of anxiety within a short period.



A key to reducing the frequency and intensity of anxiety attacks could be spending time with close family and friends.

The kind of emotional and practical support provided by these social and personal groups help the person feel connected and aid in distracting one’s mind from negative and recurring thoughts that lead to anxiety.

Apart from friends and families, individuals can also consider speaking to groups of people that are experiencing similar problems.

Set realistic goals

When an individual is feeling overwhelmed, setting goals and targets keeping in mind priorities can help resolve overwhelming feelings of fear or panic.

Setting goals provides structure and routine to an individual’s life reducing space for uncertainty which can be a major trigger for anxiety in many cases.

Take up new challenges

Apart from doing activities that an individual is usually fond of and has expertise in, trying new and challenging activities that put an individual outside their comfort zone in a healthy manner may help reduce the stress and anger temporarily.

Signing up for new activities also provides a path to meeting people with similar stories and concerns.

Lifestyle changes

An individual’s lifestyle plays a major role in their experience of anxiety. An unhealthy and busy lifestyle usually leads to unhealthy eating, lack of exercise, lack of adequate sleep.

A combination of a well-set diet, exercise, and sleep can help to regulate an individual’s mood and equip them with a favorable coping mechanism.

These coping mechanisms in turn help to get control over once anxiety concerns in a more adaptable manner.

lack of proper diet, sleep, and exercise can make an individual sluggish, dependent, moody and vulnerable to anxiety attacks.

Making journal entries

Last but not least having a journal to write down how a person is feeling and thinking when they are anxious helps them to reflect upon their thoughts and feelings.

Putting down one’s thoughts and feelings onto a paper helps to provide a sense of temporary relief.

In the case of journal entry, a person does not even have to fear being judged by another person regarding their thoughts and feelings.

What are the therapy options for anxiety?

Cognitive-behavioural therapy

Cognitive-behavioural therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.

Exposure therapy

Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.

As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session, individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.

Group therapy


It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.


Anxiety can also be treated with the help of medication prescribed by a health care professional.

Though medication alone cannot help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief. 

Online therapy  

In cases where reaching out physically to a professional is impossible or discomforting an individual can opt to seek help through the online medium. 

In this, the therapy sessions are carried out one-to-one over a video or audio call. Some individuals also prefer interacting with the therapist through text as well due to various reasons. One of the most common is the fear of being judged by the therapist or some personal hesitation. 

Online therapy can help individuals to regulate some aspects of their anxiety that aids individuals in carrying out a stress-free life over time


Even though a large number of people might experience anxiety about their future careers not many seek help for it actively. However, individuals must realize that to perform optimally they must be mentally and physically stable for which they must get rid of their fears and concerns related to their future careers.

Experiencing anxiety about a future career is natural yet requires to be addressed and resolved clinically to carry out exponential growth in one’s career path.

Frequently asked questions

How to stop worrying about your future career?

To reduce one’s anxiety and fears about their future career people can try and keep a more positive outlook when they think about the same.

Can fear of COVID-19 trigger future career anxiety?

Studies indicate that there can be a relationship between fear of COVID-19 and future career anxiety. In that, the future workforce is anxious regarding their future careers.

 Why do you experience so much career anxiety?

The reason for anxiety about one career might be many. For some people it might be due to the lack of support from their employees, for some, it might be the stress of work overload and communication with coworkers. That is anxiety about one’s career might we read from person to person in terms of its reasons.