Navigating Career Anxiety in Your 20s and Adolescence: Finding Your Path with Less Pressure

Written by: Yailene Delossantos

If you’re in your late teens or early 20s, it’s easy to feel like the world is urging you to figure out your life and career expeditiously. You might feel anxious about picking the “right” path, choosing the “perfect” job, and or having a “passion” that has the potential of becoming a lifelong profitable career.

This pressure can lead to what’s known as career anxiety—the stress, uncertainty, and self-doubt around making career decisions. You’re not alone in this feeling, and you don’t have to feel overwhelmed by societal expectations.

Here are some strategies for navigating career anxiety.

Why Career Anxiety is Common in Adolescence and Early Adulthood Career anxiety is incredibly common, especially during times of big transitions which tend to occur at around the ages of 16-25. Through the ages of 16-25, we often find ourselves discovering who we are and molding ourselves throughout every milestone. Adding the pressure of making a lifelong career choice at such a pivotal point in our lives could be extremely daunting.

Here are a few reasons why this happens:

• Unrealistic expectations:

  There’s a misconception that people should have a career plan figured out by high school or college graduation. This pressure can make you feel “behind” if you’re not sure yet.

• Fear of failure:

  Many people worry about making the “wrong” choice or that a single decision might define their entire future.

• Social media comparison:

  Seeing peers on social media posting job offers, internships, or promotions can make it feel like everyone else is moving faster or has more direction than you.

• Financial stressors:

  With increasing living costs and daunting student loans, the need to earn can add immense pressure to find a profitable career quickly. While all of these are valid concerns, they don’t have to dictate your career process. With the right approach, you can manage these stressors and make career choices that feel right for you.

Tips for Managing Career Anxiety

Focus on Exploration, Not Perfection

You don’t need to have your entire career planned out from the start. Instead, think of the early stages of your career as a time for exploration and learning. Try internships, volunteer work, or part-time jobs that let you discover different fields and roles without committing to just one. You might even discover passions or skills you didn’t know you had.

 Challenge the “Right Path” Mentality

It’s easy to feel like you need to find the perfect path, but careers are rarely that straightforward. Many people change jobs, roles, or even industries several times. Think of your career as a series of experiments or stepping stones, where each experience teaches you more about what you like, what you don’t, and what you’re good at.

Set Small, Achievable Goals

Big career goals can feel intimidating, so break them down into smaller, manageable steps. Instead of “finding a lifelong career,” try “learning more about X field” or “finding a job that lets me use Y skill.” Each small step builds experience, helps you gain confidence, and reduces the pressure of making one “perfect” decision.

Take Breaks from Comparison on Social Media

Constantly comparing yourself to peers can fuel anxiety and self-doubt. Remember, social media often shows only the highlights, not the behind-the-scenes struggles. Consider setting limits on social media use or unfollowing accounts that make you feel anxious about your career path.

Redefine Success for Yourself

Society might define success in terms of promotions, salary, or job titles, but it’s important to create your own definition. Success might mean having a good work-life balance, making a difference, working in a field you’re passionate about, or simply enjoying what you do each day. Take time to reflect on what truly matters to you, not just what’s expected.

Talk About Your Career Fears with a Healthy Support System

Sometimes, talking to others can help you gain perspective. Reach out to friends, family, mentors, or a therapist to share your anxieties. They can offer support, share their own stories of career struggles, and remind you that your worth isn’t defined by your job or career status.

Practice Self-Compassion

It’s easy to be hard on yourself when you’re struggling to figure out your career, but remember that this journey takes time for everyone. Treat yourself with the same patience and kindness you would offer a friend. Remind yourself that you’re learning and growing, even if it doesn’t feel like it in the moment.

 Remember: It’s Okay to Change Your Mind

Many people change careers several times over their lives. If you realize a path isn’t right for you, it’s okay to pivot. Each experience, even the ones that don’t work out, contributes to your growth and understanding of what you want.

Finding Your Way with Less Pressure

Career anxiety can feel overwhelming, but it’s important to remember that your 20s and adolescence are a time for growth and self-discovery, not perfection. Permit yourself to explore, make mistakes, and take things one step at a time. There’s no single “right” path, and you don’t have to have it all figured out right now. By focusing on self-compassion, curiosity, and small, achievable goals, you can ease career anxiety and feel more confident that you’re moving in a direction that feels right for you.

Navigating career choices can be challenging, but you’re not alone—and you’re right where you need to be.