Program szkolenia
EXAMPLE 1
Interview Anxiety and Self-Regulation Strategies: Career anxiety versus opportunity
​Despite possessing strong professional competencies and documented achievements, Sophia had been actively seeking employment for several months. After extensive networking and submitting numerous applications, she secured an interview with a highly competitive organisation. Although she was initially encouraged, she soon became anxious about the interview process.
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Sophia has an invisible disability that affects her confidence in social situations, especially under pressure, such as during interviews. Her tendency to communicate modestly and her difficulty in articulating her achievements have previously limited her performance. As the interview approaches, the stress of anticipation undermines her self-confidence, despite her qualifications.
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To overcome this challenge, Sophia could adopt a structured approach to preparation, such as rehearsing responses, identifying her key strengths and planning how to answer difficult questions. Techniques such as controlled breathing, taking deliberate pauses before answering and communicating clearly and concisely may also help. If she feels it is appropriate, she may choose to disclose her condition in a strengths-based manner. These strategies can help her to manage her anxiety, present her skills effectively and improve her interview outcomes.
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EXAMPLE 2
Leadership Stress and Ethical Decision-Making: Who will break the news?
ohn is a highly regarded and reliable employee who was recently promoted to a senior role. Shortly afterwards, he was informed of budget cuts and a restructure of his department. He is now responsible for evaluating team members and deciding which roles can be retained within the new financial constraints.
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This responsibility has caused John significant anxiety. John feels under pressure to make financially sound decisions while also being fair and transparent with his colleagues. He is worried about how potential layoffs could affect team morale, trust and workplace relationships. At the same time, he is keen to establish his credibility as a leader. Balancing organisational demands with ethical and social considerations has become a major source of stress.
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John can manage this tension by applying emotional regulation strategies such as controlled breathing, short breaks and cognitive reframing, which help him to separate facts from fears. Implementing clear evaluation criteria and communicating transparently may also help him to be fair and reduce uncertainty during the restructuring process.
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Program szkolenia
EXERCISE 1
Productive Worrying: A Structured Career Reflection Activity
1. Purpose of this exercise
This exercise is designed to help people who are experiencing anxiety related to their careers. Taking a structured and manageable step when concerns feel overwhelming can reduce emotional distress and restore a sense of agency. The aim is not to eliminate uncertainty, but to encourage positive thinking and steady progress.
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2. Learning Outcomes:
By completing this exercise, participants will be able to:
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clearly identify specific career-related worries.
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differentiate between rumination and constructive action.
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select realistic and manageable steps towards progress.
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strengthen their sense of control and self-efficacy.
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3. Instructions
Using the provided handout, complete the following steps:
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Step 1 Identify your worries
Write down your most pressing career-related concerns. Focus on clarity and specificity. Address one worry at a time.
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Step 2 Select one small action
For each concern, decide on one simple, achievable action that you are willing to take. This action should be realistic and feasible in the short term.
Note: You are not expected to solve the entire problem. The objective is to get things moving rather than to generate perfect or comprehensive solutions.
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4. Reflection
After completing the exercise, take a moment to reflect on the emotional impact of identifying one concrete step.
Consider the following:
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Has your sense of control changed?
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Do you feel more capable of addressing the issue?
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Has your level of anxiety shifted?
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This reflective process highlights how small, intentional actions can positively impact confidence and motivation.
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Handouts/ props/ links
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Open access resource and downloadable PDF Form of the original exercise.
EXERCISE 2
Cognitive Reframing of Career Anxieties
​Career-related concerns can sometimes feel overwhelming, causing individuals to anticipate the worst possible outcomes. This structured reflection exercise is designed to slow down anxious thinking, encourage a more realistic evaluation of concerns and reduce stress by changing the way you think about things.
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Instructions
Please reflect on the following questions, focusing on one specific career-related worry at a time
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1. Identify the source of your concern: what exactly are you worried about in relation to your career? Formulate your concern clearly and specifically before proceeding.
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2. Assess the likelihood: How probable is it that this worry will become a reality? Consider available evidence, past experiences and objective indicators when estimating the likelihood.
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3. Consider the worst-case scenario. If your worries were to come true, what would be the worst possible outcome? In this section, fully articulate even the most catastrophic possibilities.
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4. Evaluate the most realistic outcome. If the worry were to occur, what would be the most likely consequence? Compare this with the worst-case scenario and observe any shifts in perception.
5. Estimate your resilience over time. To conclude the exercise, estimate the percentage likelihood of you coping successfully if the worry becomes a reality:
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What are the chances you would be OK after one week?
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What are the chances you would be OK after one month?
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What are the chances you would be OK after one year?
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Handouts/ props/ links​
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Open access resource and downloadable PDF Form of the original exercise.
https://www.therapistaid.com/therapy-worksheet/decatastrophizing​​