Surviving Burnout, Job Fears and More: 5 Tips From Career Coaches

Work takes up a big chunk of our lives. In an ideal world, all of the time and energy we spend working would be met with riches and endless satisfaction.

But in reality? Burnout and job fears are rising. Between a slew of layoffs, a government shutdown, a changing economy and a shift toward artificial intelligence, it’s no wonder people are feeling uncertain.

Trust me, I get it. I’m a writer. I’d be lying if I said I’ve never worried about being replaced by AI.

So how do we overcome these work-related challenges? I asked career coaches for their advice.

Protect your time

As a full-time employee and parent of two young kids, I know how quickly the day can disappear — and how hard it is to feel like you’re making progress on an endless list of tasks. Structure helps.

Using your time intentionally is a “superpower,” says Ally Meyers, a certified executive and positive psychology coach in Saratoga Springs, New York.

Meyers encourages time blocking, a method where you carve out chunks of time in your day for specific tasks, such as deep work on a project or responding to emails.

Prioritizing tasks can be tough when everything feels urgent. Start by setting some goals, Meyers suggests.

“Keep three top of mind as you work your way through the week, and have those be your non-negotiables,” she says.

Time blocking is also a useful tool for practicing self-care and avoiding burnout.

“We talk a lot about time management for our calendars, time management, for work. But what about time management for ourselves, just as people and humans, to decompress or release?” says Crystal Barrow, executive career and leadership coach in Stamford, Connecticut.

Make space for the things that recharge you. Go for a 20-minute walk each morning or attend a weekly yoga class. Mark yourself as unavailable on your calendar, and turn off notifications during that window.

“Take care of yourself, because if not, then ultimately you won't be able to deliver in the way that you want to” or that your employer expects you to, Barrow says.

Turn fear into a plan

It’s normal to worry about what could go wrong in our careers, such as a layoff or getting passed over for a promotion. Planning for those what-ifs can help you feel more in control.

That might involve beefing up an emergency fund or polishing your resume.

Barrow recommends keeping a results “go bag," a running digital file that includes your professional wins, metrics or outcomes, and positive feedback. Just don’t store it on your work computer.

“When layoffs, promotions, or new opportunities come up, you already have proof of your impact instead of scrambling to remember what you’ve done,” she says.

And if the rise of AI technology makes you feel uneasy? Start by embracing it. Learn the landscape and explore tools that could help you be more effective in your current or future role, says Brian Pulliam, a tech career coach and founder of Refactor Coaching in the Seattle area.

Think of AI like an intern, he says.

“If I had access to an intern who I trusted to go do this stuff as long as I could review it at the end, what would I delegate to it?” Pulliam says. Maybe you’d pick a marketing plan or a research topic.

Whenever you’re about to do something, ask yourself, “Is this something AI can help with?” Pulliam says.

Take small steps before big leaps

If you’re feeling stuck or unhappy at work, you may be considering quitting your job. But it’s important to regulate your emotions before making a drastic decision, Meyers says, especially in a tough job market.

“Often, we make a jump thinking that our circumstance is going to be different elsewhere,” Meyers says. “But really, it may be the way that we're working, and it may be the environment that we are in, not necessarily the job itself.”

Reflect on what’s missing or causing you stress. Then, think about whether you can bridge the gap by building skills or having candid conversations with your team, Meyers says.

But staying put isn’t always the right move. If you decide it’s time for a change, look for low-stakes ways to make the transition.

For example, Pulliam — with a mortgage and family to support — started coaching clients part-time before leaving his job in the tech industry.

“You can learn about new fields, and talk with humans, and do some stuff on the side, and see how you like it,” he says.

Make yourself visible

Whether you’re trying to land a new job or prove your worth to your current employer, getting noticed is key.

“Communicate one visible win each week, and make sure the right people see it so you are seen, heard and valued,” Barrow says.

Making your accomplishments known can boost motivation and get you the recognition you deserve.

“If no one knows about them, then how can you get credit for it? How can you ask for the promotion or the raise?” Barrow says.

Know your audience, she adds, and communicate in a way that resonates with them. Your manager might prefer coffee chats, quick one-on-ones or status update emails, for example.

This approach can help you crush interviews, too.

Sharing lots of details about what you’re good at, and what sets you apart 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 to mentors, job leads and career development tools.

Personally, I lean on networks for skill-building. Co-workers have sent informative webinars and online journalism courses my way.

For others, building relationships might lead to a new job.

“The last three jobs I got — Microsoft, Zillow and Coinbase — are all because of people," Pulliam says. “It's not because I was some brilliant person that nobody had heard of. No, I knew somebody there that helped me get in, in all three cases.”

The best way to stand out in this job market is to talk to people, Pulliam says.

You can find simple ways to build your network.

“Connect with mutual colleagues on LinkedIn. Talk to humans and see if you can have a person let you in the side door of a building through a referral of some kind,” Pulliam says.