Nhà tâm lý học Ánh Sáng

Hello Hieu, thank you for sharing your experience. It is completely understandable to feel anxiety about your career future, especially when it begins to impact your daily habits like eating. The first step is to acknowledge these feelings without judgment. Recognizing that your anxiety is a signal, not a definitive truth about your future, is crucial. When you notice the worst-case scenario thinking starting, try to gently interrupt the pattern. One practical method is to practice grounding techniques in the moment, such as focusing on your breath or the physical sensations around you, to bring your attention back to the present.

To manage the fear more structurally, consider establishing a consistent daily routine that includes set times for meals, work, and relaxation. This can provide a sense of control and stability. Since you mentioned eating habits are affected, prioritizing regular, nourishing meals is an act of self-care that directly supports your mental resilience. It might help to view eating as a non-negotiable appointment with yourself, just like an important work meeting.

Building back confidence often starts with small, manageable actions. Instead of focusing on the large, distant career objectives, break them down into small, achievable steps. Celebrate each small victory, as this reinforces your ability to succeed. To counteract doubt, keep a success journal where you document even minor accomplishments and positive feedback. This creates a tangible record of your competence that you can refer to when self-doubt arises.

Regarding the difficulty visualizing positive outcomes, you can practice cognitive restructuring. When a fearful thought appears, consciously challenge it by asking for evidence and then formulating a more balanced or positive alternative thought. For example, if you think I will fail at this project, you could counter with, I have handled challenges before, and I can seek support and learn as I go. This is not about forced positivity but about developing a more realistic and compassionate inner dialogue.

Finally, remember that managing anxiety is a process, not a one-time fix. Incorporating practices like mindfulness meditation or gentle physical activity can significantly reduce overall anxiety levels over time. If these feelings persist intensely, seeking support from a professional counselor or therapist can provide you with personalized tools and strategies. Your career journey is a marathon, not a sprint, and building resilience is key to staying focused on your long-term goals.