2025 is a lot—here’s how to keep your career moving forward

Nearly 33% of women say they feel anxious about their careers in 2025, and another 17% feel overwhelmed. Close to 60% of women say current events are increasing stress levels and disrupting focus at work.

These findings come from recent data from careers platform InHerSight. They overlay already concerning data about surging anxiety across the U.S. In 2024, 43% of adults reported feeling more anxious than they did the previous year, compared to 37% in 2023 and 32% in 2022, according to a poll by the American Psychiatric Association.

Anxiety about career progression and stress from current events are distinct challenges. However, they share a common thread. Both affect women’s ability to make clear decisions and move forward with confidence in 2025.

We all have, ingrained within us, the drive to achieve and build. It has its roots in evolution, our ancestors needed to accomplish tasks and secure stability to survive. But as work expectations continue to evolve and life seems increasingly fraught, those instincts can take a backseat to another feeling—anxiety. The result is that as the world spins madly on, you grow more and more uncertain of how to make meaningful plans for the future.

Why anxiety blocks career planning

There are several ways anxiety impacts your future planning. Brittany Bate, a licensed psychologist and owner of Be BOLD Psychology and Consulting, says that one common pattern is overthinking. This is when the relentless inner voice questions every decision, amplifying every doubt, and making progress feel impossible. “Anxiety clouds our ability to prioritize, making it harder to discern urgent tasks from important ones. This confusion can breed procrastination or spur impulsive actions that ultimately hinder progress.” says Bates.

This rumination erodes confidence in clear decision-making. Catastrophizing, another byproduct of anxiety, triggers a fixation on, and expectation of, the worst-case outcome. Chronic exposure to stressful news can reinforce career anxiety, creating a loop where external instability fuels personal doubts. Instead of thinking strategically about the future, many find themselves stuck in survival mode with little mental bandwidth for career planning.

Escape overthinking with these mental hacks

Reframing your negative thought-patterns can help you regain control and shift your short-term perspective toward more constructive, solution-oriented thinking.

Bate says, “listing out the best-case scenario, worst-case scenario, and most likely scenario can be helpful.” “Ask yourself, ‘Looking at all of the information I have right now, what is the percentage that I believe this outcome will happen? What else could be true?’ For example, instead of thinking, ‘I’m going to fail at this job interview,’ reframe it as, ‘I may or may not get this job, but I will gain interview experience that helps me land the right job in the future.’”

Bate recommends her clients manage anxiety and feeling stuck by identifying a negative thought through the “Rule of Fives”:

• Will this matter in five minutes?
• Will this matter in five days?
• Will this matter in five months?
• Will this matter in five years?

“This framework helps put concerns into perspective,” she says. “If your worry is something that indeed will matter in five years, it’s worth your time and energy. But if this is something that is unlikely to matter in five minutes or five days or even in five months, it may not be worth dwelling on.”

It’s equally important to recognize that some stressors, like current events, are long-term and entirely out of your control. Prolonged stress can blur the line between external challenges and your personal goals, making it harder to navigate your path forward. One way to handle this is to create a clear distinction between what’s outside of your control and what you can actually influence.  

Creating consistent daily habits is one of the most manageable ways to exercise your influence and build resilience against future-related anxiety. “Developing a morning and evening routine can help you feel more confident. Predictable routines reduce stress and provide stability,” Bate says.

So how do you go about setting manageable goals when everything feels overwhelming? When anxiety and indecision cloud your mind, setting overarching goals can be intimidating. First, start with narrowing your focus. The following steps can also help:

1. Take baby steps

“The key to planning for the future is to break it down into small achievable steps,” says Bate. “You can do this in two ways. One way is to consider ‘the next right step’ approach. Instead of focusing on the big picture, ask yourself, What is the next small step I can take? This keeps you from becoming overwhelmed by the enormity of a long-term goal.”

Say you want to switch careers. Instead of stressing about finding the perfect job or rewriting your entire resume, start by researching companies you’re interested in or updating your LinkedIn profile. Break the process down into manageable actions and maintain momentum without giving in to overwhelm.

2. Be SMART

The second way to effectively plan for the future, Bate says, is to set SMART goals. SMART goals are:

• Specific—Define what you want to achieve
• Measurable—Set criteria for measuring progress
• Achievable—Ensure the goal is realistic
• Relevant—Align it with your values and priorities
• Time-bound—Set a deadline to maintain motivation

Similar to New Year’s resolutions, you can’t overhaul your life overnight by setting vague or overly ambitious goals. SMART goals are more impactful because they’re both realistic and measurable.

For example, instead of saying, “I want to be more productive this month,” say, “I will block out 90-minute focus sessions for deep work each morning, free from distractions, for the next four weeks.”

3. Map out your future with AI

You can also enlist the help of AI chatbots, which can assist in organizing your thoughts, offering tailored advice, and refining your goals and action steps. The following prompts can help:

• What specific skills should I focus on to advance in my career over the next five years?
• What are the most effective ways to network in my field and make meaningful connections?
• What are the best steps I can take to start saving for retirement, considering my current income?
• What online courses or certifications would be most beneficial for my career growth?
• Can you help create an actionable timeline for achieving my goals, such as getting a promotion within two years or buying a house in five years?

The future is still yours

Overcoming overthinking requires resilience and self-awareness. Practice self-compassion when you can by slowing down and reminding yourself of your values. Accept that perfection is unattainable and mistakes are part of growth—this shift can ease overthinking.

And remember: Anxiety signals you want something to change for the better. It means you care.