How to Handle Career Change Anxiety-The DARE Method
How to handle career change anxiety?
First, it’s absolutely normal to feel a bit anxious or worried.
It just means you care about it, right?
So, let’s try the DARE Technique.
It stands for:
→ D — Defuse
→ A — Allow
→ R — Run Toward
→ E — Engage
Let’s get started!
1. D — Defuse
First off, grab your journal.
Start with identifying your anxious thoughts about the career change.
And write them down.
For example, a common thought might be:
→ “What if I’m not good at this new job?”
Now, respond with a defusing phrase.
“Um, what do you mean by that?”
I mean, respond in a way that takes away its power.
For example, you can write:
→ “SO WHAT! I’m here to learn and grow.”
Just remind yourself that trying new things means learning and growing.
And it’s okay to make mistakes along the way.
2. A — Allow
Now:
→ Accept your anxiety (you’re a human being).
→ And allow it to be present without fighting it.
We don’t want resistance here.
Resistance often makes anxiety worse.
In short, notice your anxiety without trying to push it away.
Just acknowledge it by saying:
→ “It’s okay to feel anxious. This is a big change, and feeling this way is normal.”
3. R — Run Toward
Now, reframe your anxiety as excitement or energy.
Anxiety means you’re thinking about the future, right?
And the future can be seen as an exciting opportunity, right?
So, shift your mindset to view anxiety as preparation for something positive.
Tell yourself something like:
→ “I’m excited about this new opportunity and the growth it will bring!”
4. E — Engage
Now, distract yourself with activities that keep your mind and body engaged.
Why?
Because it helps shift your focus away from anxiety.
Just choose an activity that keeps you busy, like:
→ Spending time in nature (I love nature!)
→ Reading a book (I’m not a huge fan of books)
→ Spending time with friends (Love it!)
Just pick one and shift your focus away.
This is how to use the DARE Technique to handle career change anxiety.