How To Mindfully Deal With Uncertainty During A Career Change
- Jun 10, 2024
- 5 min read
Written by Dr. Rachel Beanland, Physician Coach
Rachel Beanland, MD understands the complexities of finding purpose and meaning in life. She is the founder of Resilience Physician Coaching, supporting doctors to create unique career paths using mindfulness and positive psychology.
Do you find yourself at a crossroads in your career? Maybe you dream of making a change, but the fear of the unknown is holding you back. Do you wonder if you could be happier and more fulfilled in a different job, but somehow, it feels safer to stick with the status quo? Keep reading to discover not only how you can deal with uncertainty to make the changes you secretly wish for but also how you can use it to mindfully transition into your dream life!
What is uncertainty?
Uncertainty is the quality or emotional state of doubting the unknown. Uncertainty is a normal emotion and a constant in our lives. Uncertainty can be triggered by the need to remain safe, avoid fear and change. The presence of uncertainty can be linked to worry and feelings of anxiety. When applied to significant life events, uncertainty can result in being unsure about the correct path to take, indecision about different options, and difficulty weighing up alternatives. If the feeling of uncertainty results in worry or anxiety, it may result in feelings of loss of control and negatively impact daily life.
What is the difference between uncertainty and anxiety?
The presence of uncertainty can result in signs and symptoms of anxiety. Anxiety is a natural physiological response to the experience of uncertainty, as it triggers the sympathetic nervous system. This leads to the fight-or-flight response, resulting in an increased heart rate, high cortisol levels and heightened alertness. It’s a natural defence mechanism designed to protect from immediate danger by avoiding the unknown. This response can be triggered by anything that causes uncertainty. The presence of anxiety can lead to indecision and inaction.
How does uncertainty affect decision-making?
Uncertainty can have a significant impact on our thoughts, choices and actions. In fact, the only thing we can be entirely certain about is the presence of uncertainty. The uncertainty principle, a key concept in quantum mechanics, states that there is a limit to the precision of specific pairs of physical properties that can be known, often in direct relation to each other. The more we know about one situation, the less certain we can be about the other. When people make decisions, uncertainty can lead them to opt for their existing situation as a safety net, despite its negative impact on their lives, purely due to the uncertainty of the alternative.
What is intolerance of uncertainty?
Intolerance of uncertainty is when an individual excessively holds negative beliefs about uncertainty or tries to avoid it altogether. The Intolerance of Uncertainty Scale is a reliable way to measure intolerance of uncertainty and the presence of worry. You can take this quiz to learn how well you cope with uncertainty. Intolerance of uncertainty may explain why some people embrace change while others struggle to overcome their fears, even if they have similar motivations.
What is the role of uncertainty in career change?
Changing careers can be one of the most significant life changes, often bringing fear and uncertainty. Identifying the signs that it’s time to change careers can take time. When considering a career change, people usually weigh one option against another -sticking with the current scenario or taking a leap into the unknown. As humans, we tend to weigh up the perceived security of what we currently have with the riskier but possibly more fulfilling alternative.
Uncertainty can arise in all aspects of career changes, often related to internal and external expectations. Uncertainty can stop you from taking that leap of faith despite knowing that your current situation is not ideal and may even be detrimental to your health and well-being. Intolerance of uncertainty can result in in-action and the loss of any potential expansion.
Why can mindfulness help deal with uncertainty in career changes?
Mindfulness is the practice of focusing and concentrating on an activity without judgment. It involves being fully present in the moment and paying attention to what you are doing. It’s about observing your thoughts, emotions, and actions without getting caught up in them. Mindfulness can be applied to any activity at any time. The more you practice, the more you can act consciously. It can be a helpful tool at any stage of a career change, reducing anxiety and increasing resilience, adaptability and tolerance to uncertainty.
How to mindfully deal with uncertainty during a career change
Accepting your thoughts and feelings without judgment
Is a key aspect of mindfulness. This means acknowledging and allowing your present-moment thoughts and emotions to exist without criticising yourself. Applying this to your current career situation and recognising your feelings without judgment is an important foundation for making a career change. This practice will allow you to identify any feelings of uncertainty, fear or expectations that might hold you back.
Practising being in the present moment
Is critical to dealing with uncertainty. It helps you stay connected to what’s happening around you and avoid dwelling on the past or worrying about the future. This practice can help you focus your mind on the present day, release anxiety about uncertainty and create space for creativity and new ideas. When undergoing a career change, this practice can help you leave behind any preconceived ideas of what your career path should look like and allow space for following your passions.
Embracing change as a positive and redefining your definition of certainty
In the Buddhist Doctrine of impermanence, Anicca tells us that change is inevitable, continuous and unavoidable. By redefining your perception of what is certain in life, you can start seeing change as a given. By opening yourself up to the concept of change you can allow yourself to feel more comfortable experiencing uncertainty throughout your career change.
The root of suffering is resisting the certainty that no matter what the circumstances, uncertainty is all we truly have.”Pema Chödrön,
Connecting to your underlying desires to guide you
The practice of Sankalpa provides an inner compass for your career transition journey. In yoga philosophy Sankalpa refers to your heartfelt desire. In addition to setting goals and intentions,
the practice of Sankalpa allows you to connect to your underlying ‘why’. Your Sankalpa is a statement stated in the present tense or aligned with where you want to direct your energy. In the context of a career change, it could be “I have a fulfilling and purpose-driven life”. Discovering your Sankalpa requires turning inward and connecting to your underlying purpose.
Start your journey today
Dealing with uncertainty in your career change can be overwhelming, but you don’t have to face it alone. Take the first steps towards setting your foundations for your career change and embark on your journey of transformation. Apply now for your personalised 30-day Intention & Purpose coaching program. Let’s work together to help you rediscover your purpose and embrace your next career step with intention.
Read more from Dr. Rachel Beanland
Dr. Rachel Beanland, Physician Coach
Rachel Beanland, MD, is an accomplished public health doctor, physician coach, and mindfulness meditation teacher. Having successfully created her own flexible career so she can live a value-driven life, she has a strong affinity for evidence-based techniques to improve well-being and develop resilience. She is the founder of Resilience Physician Coaching, which supports doctors in mindfully creating unique and authentic career paths. Her mission is to help doctors do medicine differently and make a bigger impact in the world.
