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Every so often, I have to remind myself to put down the five year career plan and actually talk to a human. The past few years have been defined by constant uncertainty, and that’s not good for anybody’s nervous system, let alone your ability to make intentional career choices. But as we know, overwhelm and despair thrive in isolation. So the solution isn’t to overthink your way through uncertainty or try to plan a perfect, foolproof roadmap alone (guilty). To regulate your nervous system and feel safe enough to make good career choices, you need real human connection.

Connection is essential for resisting despair and making thoughtful decisions about your next steps. Social isolation can kill motivation, especially if you work remotely or are navigating a job search. I’m not here to preach returning to the office, and I’m not saying you have to attend big networking events. What I want to share are small, low-effort ways to start accessing meaningful connection in your career. Even if you don’t change anything else, I can almost guarantee you’ll feel better about yourself, your work, and the world.

1. Chat with a colleague about their non-work interests.

The goal is to remind your brain that you are a whole human outside your career, and so is everyone else. If you’re feeling defined by your current role or defeated by your job search, this one is for you.

Focus on life outside of work. Ask about hobbies, TV shows, books, favorite weekend activities. (My current faves: Heated Rivalry, tattoo artist recommendations, and their best thrifting finds.) And yes, you might hear difficult or unexpected things. But showing genuine interest in someone else is one of the fastest ways to reconnect with your own humanity.

Quick script: I’d love to grab coffee sometime and hear what’s new with you outside of work. Are you free on [specific date and time]? No pressure either way.

2. Send a genuine, thoughtful message to someone whose work you admire.

The goal is to remind yourself that your own efforts aren’t meaningless by intentionally appreciating someone else. If you feel like your work is disappearing into a void, give this a try.

Send 3-5 kind sentences. Enough to be meaningful, not overwhelming. It can be someone you know or someone you admire from afar. Don’t expect a reply; just give yourself the chance to express appreciation and potentially have a positive interaction. Every time I do this, I feel a little better about the world, regardless of the response.

Quick script: I really appreciated [thing they did]. It helped me [specific impact]. Thank you for the work you do!

3. Attend one new, active social event related to your interests.

The goal is to remind your brain that you are not stuck or helpless. When you’re ready, you can create new opportunities. If you’re feeling boxed into one career path, this is for you.

This doesn’t have to be a networking event. Go somewhere that allows you to actively engage with others around an activity you enjoy. It doesn’t need to be career-related; it just needs to break you out of your immediate bubble and routine. (My rec: ballroom dancing classes!) You don’t need to make lifelong friends or to talk to everyone. One positive interaction is enough to remind your brain that kind people and new experiences exist.

So often, what keeps us stuck is the belief that our options are limited. Sometimes that’s true. But there are usually more people, opportunities, and possibilities than we can see when we’re isolated. So break that isolation.

Quick tip: Google “[hobby] class near me,” pick 2 options, and put them on your calendar this month. You can also check your local library’s events, Eventbrite, or Meetup.

4. Find an accountability partner for regular career check-ins.

The goal is to get out of your head and remember you’re not alone. Give yourself dedicated space to talk through career challenges and goals with someone you trust, instead of letting the thoughts churn in the back of your mind and create ambient anxiety. And yes, you could do a self-guided check-in, but that can easily turn into rumination. The point is outside perspective, connection, and support.

This could look like working with a career coach*, or simply having a monthly career date with a friend. Intentionally talk about what’s happening in your career, what you’re struggling with, what support you need, and what ideas they might have. Regular, dedicated career conversations can make a huge difference in reducing isolation and overthinking.

Even one hour per month can make a difference. Choose someone encouraging who can hold you accountable with kindness, and who won’t let it drift into just complaining and despair. Not toxic positivity, but grounded support that acknowledges the hard things while helping you move forward.

Quick script: I think it could be nice to have regular career check-in chats to stay accountable and talk through challenges. Would you want to grab coffee once a month and be accountability partners?

(*And if you are interested in working with me as a career coach, you can join my waitlist for when my availability reopens in May - no commitment required.)

Remember:

If you’re feeling stuck, overwhelmed, or hopeless about your career, the solution is not more thinking. There is a time for planning, but when your nervous system is in danger mode, what you need first is connection. Pick one small way to gently reconnect to your humanity and the people around you this month. Remind yourself that you are more than your job. Your efforts are not meaningless. There are new opportunities to find. And, most importantly, you are not alone.

To hear more from Danielle, join her TOMORROW NIGHT for How to Stop Overthinking Your Career, our April Society workshop. Click here to register.

*****

Danielle Nicholson is a career coach who helps anxious overthinkers move out of career paralysis and into action through small, intentional career experiments. Her background includes counseling, higher education, instructional design, digital marketing, hiring, and the creative arts. As a career coach, she helps clients design sustainable careers that align with their energy, priorities, and long-term goals. To learn more about her coaching services, visit GenZCareerCoach.com, or say hello on LinkedIn!

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