Changing careers can be one of the most exciting and transformative decisions you’ll ever make in life. However, amid all the logistics, decisions, and emotions, it's easy to neglect one critical factor: your mental health.
In preparation for World Mental Health Week next week, now is the perfect opportunity to share some advice on managing your mental health during a career change.
It can be a stressful time, and it’s important to know how to look after yourself to ensure your career change is a successful one.
Here are 6 steps to help you manage your mental health throughout your career change journey:
1. Acknowledge your emotions
A career change isn’t just a professional move; it’s a personal shift. It can trigger a range of emotions —grief over leaving behind the past, anxiety over starting something new, or excitement about the future.
Take time to recognise and validate what you’re feeling. Naming your emotions helps reduce their intensity and gives you clarity about how you feel and what support you need.
2. Set realistic and compassionate expectations
Transitions take time. You may face setbacks, rejections, or periods of self-doubt. It’s essential to pace yourself and set achievable goals rather than aiming for overnight success. Practice self-compassion and break your transition up into manageable steps.
Celebrate small wins along the way to maintain momentum and confidence.
3. Lean on your support system
You don’t have to navigate a career change alone. When you feel stressed, reach out to friends or family. Seek out mentors or peers who’ve made similar shifts for their advice and support. Joining industry groups or online communities can help you feel less isolated and more inspired.
Stick to your routines – they give your brain a sense of structure and predictability during a time of uncertainty, such as during a career change. Aim for consistent sleep, regular movement and avoid isolating yourself.
Make time for your hobbies and activities that inspire and relax you.
4. Keep financial anxiety in check
Money worries are a major source of stress during a career change. Whether you're facing a temporary pay cut or a gap in income, planning can make a big difference.
Create a realistic budget, an emergency fund and a financial plan for the next year. Knowing your financial safety net — even if it’s modest — can bring peace of mind and help you focus on your goals.
5. Stay connected to your ‘Why’
It’s easy to lose sight of your motivation when you’re in the middle of a big change. Reconnect with why you’re making this journey in the first place.
Try writing a mission statement or creating a vision board. Keeping your purpose front and centre can fuel your resilience and remind you that the discomfort is part of meaningful progress.
6. Embrace the journey
Though challenging, career changes often lead to tremendous personal growth. You learn more about who you are, what you value, and what you're capable of.
Periods of change always test your resolve and take you out of your comfort zone. But by prioritising your mental health, you set yourself up for a healthier, more sustainable path forward.
You’ll come out the other side more resilient, self-aware, and fulfilled — not just because you changed careers, but because you took care of yourself along the way.