[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"$fRdy4Ph-Pr3_YSRANo4UELfNtlCWM9i03GPoJzUPa93A":3,"$fz6zGk8JXI_MqjZeV3VbXJ-3bURT2oKuULnIuYbucsbY":37,"$fZ403nPcA7VDCdmNEkkwNUk55QlRb43vJn5B3nT0lZe0":129},{"data":4,"meta":33},[5,9,13,17,21,25,29],{"id":6,"name":7,"slug":8},1,"Career & Finance","career-and-finance",{"id":10,"name":11,"slug":12},11,"After Hours","after-hours",{"id":14,"name":15,"slug":16},3,"Wellness","wellness",{"id":18,"name":19,"slug":20},12,"Style","style",{"id":22,"name":23,"slug":24},4,"Voices","voices",{"id":26,"name":27,"slug":28},2,"Mindset","mindset",{"id":30,"name":31,"slug":32},10,"Nourish","food",{"pagination":34},{"page":6,"pageSize":35,"pageCount":6,"total":36},25,7,{"data":38,"meta":127},[39],{"id":40,"title":41,"createdAt":42,"updatedAt":43,"publishedAt":44,"content":45,"slug":46,"coffees":22,"seo_title":41,"keywords":47,"seo_desc":48,"featuredImage":49,"category":93,"author":97,"img":126},46,"How to Stop Overthinking: Signs You're an Overthinker & What Actually Helps","2021-01-13T00:02:03.736Z","2025-12-02T22:05:19.666Z","2021-01-13T20:04:33.388Z","\u003Cp>It’s late again, you're exhausted, your body is begging for sleep, and the moment your head hits the pillow, your brain decides now is the perfect time to replay that awkward thing you said in a meeting three years ago. Then it helpfully reminds you of seventeen other moments you'd rather forget. Sound familiar?\u003C\u002Fp>\n\u003Cp>If you've ever found yourself stuck in an endless loop of "what ifs" and "should haves," you're definitely not alone. \u003Ca href=\"https:\u002F\u002Fwww.apa.org\u002Ftopics\u002Fstress\u002Fgeneration-z-millennials-young-adults-worries\">Research suggests\u003C\u002Fa> that over 70% of young adults struggle with chronic overthinking, and women are particularly susceptible to this mental spiral. The constant analysis, the second-guessing, the replaying of scenarios—it's exhausting, and it rarely leads to the clarity we're hoping for.\u003C\u002Fp>\n\u003Cp>The good news? Understanding why you overthink is the first step to breaking free from it. We’ll explore the signs that you might be an overthinker, unpack why your brain loves to go into overdrive (especially at night), and share seven evidence-based strategies that can actually help you find some peace. Because you deserve a mind that works \u003Cem>with\u003C\u002Fem> you, not against you.\u003C\u002Fp>\n\u003Ch2>What Is Overthinking, Really?\u003C\u002Fh2>\n\u003Cp>Before solving our constant and too many thoughts, it's helpful to understand what overthinking actually is—because it's not the same as thoughtful reflection or careful planning.\u003C\u002Fp>\n\u003Cp>Overthinking, also called rumination in psychological terms, is when your brain gets trapped in a loop of excessive analysis. It goes beyond normal contemplation. Instead of thinking through a problem to find a solution, you're spinning your wheels—replaying the same thoughts, dissecting every detail, and often making yourself feel worse in the process.\u003C\u002Fp>\n\u003Cp>Think of it this way: problem-solving moves you forward, while overthinking keeps you stuck in place. Normal thinking asks, "What can I do about this?" Overthinking asks, "Why did this happen? What does it mean? What if it happens again? What if everything falls apart?" It's the mental equivalent of running on a treadmill—a lot of effort, but you never actually get anywhere.\u003C\u002Fp>\n\u003Ch2>7 Signs You're an Overthinker\u003C\u002Fh2>\n\u003Cp>Not sure if what you're experiencing qualifies as overthinking? Here are some telltale signs that your brain might be working a little too hard:\u003C\u002Fp>\n\u003Ch3>1. You Struggle to Make Simple Decisions\u003C\u002Fh3>\n\u003Cp>When even choosing what to order for lunch feels overwhelming, that's a sign. Overthinkers tend to analyze every option to the point of paralysis, worried they'll make the "wrong" choice—even when the stakes are incredibly low.\u003C\u002Fp>\n\u003Ch3>2. You Can't Let Go of Past \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F5-steps-to-manage-your-mistakes-at-work\">Mistakes\u003C\u002Fa>\u003C\u002Fh3>\n\u003Cp>You replay conversations from weeks, months, or even years ago, wondering what you could have said differently. That email you sent last Tuesday? Still thinking about whether it came across wrong.\u003C\u002Fp>\n\u003Ch3>3. Sleep Feels Impossible\u003C\u002Fh3>\n\u003Cp>A \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fdon-t-be-busy-be-productive\">busy mind\u003C\u002Fa> has trouble shutting off, especially at night. If you find yourself lying awake while your brain runs through tomorrow's problems (and next year's, and hypothetical problems that might never happen), overthinking is likely the culprit.\u003C\u002Fp>\n\u003Ch3>4. You Second-Guess Yourself Constantly\u003C\u002Fh3>\n\u003Cp>After making a \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fdecision-fatigue\">decision\u003C\u002Fa>, you immediately start questioning it. Should you have chosen differently? What did other people think? This constant self-doubt can be exhausting and erode your \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fconfidence-at-work\">confidence\u003C\u002Fa> over time.\u003C\u002Fp>\n\u003Ch3>5. You Imagine Worst-Case Scenarios\u003C\u002Fh3>\n\u003Cp>Your brain loves to catastrophize, jumping from "I haven't heard back about my email" to "They hate me, and I'm definitely getting fired" in about three seconds flat. This kind of future-focused anxiety is classic overthinking behavior.\u003C\u002Fp>\n\u003Ch3>6. You Seek Constant Reassurance\u003C\u002Fh3>\n\u003Cp>Do you frequently ask friends or family to validate your choices? Overthinkers often need external confirmation because their own internal dialogue is filled with so much doubt.\u003C\u002Fp>\n\u003Ch3>7. You Feel Mentally Exhausted\u003C\u002Fh3>\n\u003Cp>All that mental processing takes a toll. If you regularly feel drained even without doing anything physically demanding, your overactive mind might be using up all your energy.\u003C\u002Fp>\n\u003Ch2>Why Does Overthinking Get Worse at Night?\u003C\u002Fh2>\n\u003Cp>If you've noticed that your overthinking reaches peak intensity right when you're trying to fall asleep, you're not imagining it. There's actual neuroscience behind why nighttime becomes prime time for rumination.\u003C\u002Fp>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Fmedia.workingal.com\u002Flife_as_overthinker_b9616052f2.jpg\" alt=\"life-as-overthinker.jpg\">\u003C\u002Fp>\n\u003Cp>During the day, your brain is occupied with tasks, conversations, and endless external stimuli. But when those distractions fade away at night, your mind suddenly has space—and it often fills that space with unfinished business, worries, and the thoughts you've been pushing aside all day.\u003C\u002Fp>\n\u003Cp>Additionally, your brain's default mode network (DMN) becomes more active when you're not focused on a specific task. This network is associated with self-reflection and mind-wandering—which can easily tip into overthinking territory when you're lying in a dark, quiet room with nothing to distract you.\u003C\u002Fp>\n\u003Cp>Hormone fluctuations play a role, too. \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwhat-is-cortisol-detox-and-how-to-do-it\">Cortisol\u003C\u002Fa>, your stress hormone, naturally dips in the evening as part of your circadian rhythm. However, if you've been stressed all day, cortisol might remain elevated, keeping your mind on high alert when it should be winding down.\u003C\u002Fp>\n\u003Ch2>7 Strategies That Actually Help You Stop Overthinking\u003C\u002Fh2>\n\u003Cp>Now for the part you've been waiting for—what can you actually do about all this? While you may never completely silence your mind (and honestly, you wouldn't want to), these evidence-based strategies can help quiet the noise and give you back some mental peace.\u003C\u002Fp>\n\u003Ch3>1. Schedule Your Worry Time\u003C\u002Fh3>\n\u003Cp>This might sound counterintuitive, but instead of letting anxious thoughts hijack you throughout the day (and night), designate a specific 15-20 minute window as your "worry time." During this period, let yourself think about whatever is bothering you. Write it down, analyze it, and catastrophize if you must.\u003C\u002Fp>\n\u003Cp>Outside of this window, when overthinking creeps in, remind yourself: "I'll think about that during my worry time." It sounds simple, but this technique—backed by cognitive behavioral therapy research—helps train your brain that there's a time and place for these thoughts, and bedtime isn't it.\u003C\u002Fp>\n\u003Ch3>2. Do a \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fbrain-dump-before-sleep\">Brain Dump\u003C\u002Fa> Before Bed\u003C\u002Fh3>\n\u003Cp>Keep a notebook by your bed and spend 10 minutes writing down everything on your mind before you try to sleep. Tomorrow's to-do list, that conversation you can't stop replaying, random worries about the future—get it all out of your head and onto paper.\u003C\u002Fp>\n\u003Cp>Research shows that journaling before bed can significantly reduce pre-sleep worry and help you fall asleep faster. When your thoughts are externalized on paper, your brain feels less pressure to keep running through them on repeat.\u003C\u002Fp>\n\u003Ch3>3. Practice the 5-4-3-2-1 Grounding Technique\u003C\u002Fh3>\n\u003Cp>When you catch yourself spiraling, this simple mindfulness exercise can help bring you back to the present moment. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.\u003C\u002Fp>\n\u003Cp>This technique works because it interrupts the overthinking cycle by redirecting your attention to your immediate sensory experience. It's hard to ruminate about that embarrassing thing you said five years ago when you're busy counting the textures around you.\u003C\u002Fp>\n\u003Ch3>4. Challenge Your Thoughts\u003C\u002Fh3>\n\u003Cp>Not every thought that pops into your head is true or helpful. When you notice yourself spiraling, pause and ask: Is this thought based on facts or feelings? What evidence do I have for and against this thought? What would I tell a friend who was thinking this way?\u003C\u002Fp>\n\u003Cp>This cognitive reframing technique, borrowed from cognitive behavioral therapy, helps you step back and evaluate your thoughts more objectively rather than accepting them as absolute truth.\u003C\u002Fp>\n\u003Ch3>5. Create a Wind-Down Routine\u003C\u002Fh3>\n\u003Cp>Your brain needs transition time between the busyness of your day and sleep. About an hour before bed, start signaling to your body that it's time to relax. This might include dimming the lights, putting away screens, taking a warm bath, or reading something light (not the news or work emails).\u003C\u002Fp>\n\u003Cp>Consistency is key here. When you follow the same wind-down routine each night, your brain starts to associate these activities with sleep, making it easier to mentally shift gears.\u003C\u002Fp>\n\u003Ch3>6. Move Your Body\u003C\u002Fh3>\n\u003Cp>Physical activity is one of the most effective ways to reduce overthinking. Exercise releases endorphins, reduces cortisol, and gives your brain something concrete to focus on besides your worries. Even a \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F9-ways-to-walk-a-bit-more-every-day\">20-minute walk\u003C\u002Fa> can make a significant difference in quieting an overactive mind.\u003C\u002Fp>\n\u003Cp>Just avoid intense workouts too close to bedtime, as they can be stimulating. Morning or afternoon exercise tends to have the best impact on \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Frevenge-bedtime-procrastination\">sleep\u003C\u002Fa> quality and mental peace.\u003C\u002Fp>\n\u003Ch3>7. Be Kind to Yourself\u003C\u002Fh3>\n\u003Cp>Here's something important: beating yourself up for overthinking only adds another layer to the problem. Instead of criticizing yourself for having an overactive mind, try acknowledging it with compassion. Your brain isn't trying to ruin your life—it's actually trying to protect you by scanning for potential threats. It's just a little overzealous.\u003C\u002Fp>\n\u003Cp>Try telling yourself: "It's okay that my mind is busy right now. I'm choosing to let these thoughts go." This gentle acknowledgment is far more effective than harsh self-judgment.\u003C\u002Fp>\n\u003Ch2>When to Seek Professional Help\u003C\u002Fh2>\n\u003Cp>While some overthinking is a normal part of the human experience, there are times when it may signal something that needs professional support. Consider reaching out to a therapist or mental health professional if your overthinking is significantly interfering with your daily life, relationships, or ability to function, if it's accompanied by persistent feelings of hopelessness, anxiety, or depression, or if the strategies above aren't making a dent despite consistent effort.\u003C\u002Fp>\n\u003Cp>Cognitive Behavioral Therapy (CBT), in particular, has been shown to be highly effective for treating chronic overthinking and anxiety. There's no shame in getting support—in fact, it's one of the smartest things you can do for yourself.\u003C\u002Fp>\n\u003Ch2>Finding Peace in a Busy Mind\u003C\u002Fh2>\n\u003Cp>Overthinking is exhausting, but it doesn't have to define your life. With awareness, practice, and patience, you can learn to recognize when your brain is spinning and gently guide it back to calmer waters.\u003C\u002Fp>\n\u003Cp>Remember, the goal isn't to never think deeply or carefully—that's part of what makes you thoughtful and conscientious. The goal is to break free from the unproductive loops that steal your sleep, drain your energy, and keep you stuck in worry instead of moving forward.\u003C\u002Fp>\n\u003Cp>Start with one strategy from this list. Notice when you're overthinking without judging yourself for it. And most importantly, give yourself grace in this process. Your busy mind isn't a flaw—it just needs a little training.\u003C\u002Fp>\n\u003Cp>You've got this.\u003C\u002Fp>\n","why-are-you-overthinking","how to stop overthinking, signs you're an overthinker, overthinking at night, why do I overthink, am I an overthinker, how to stop overthinking at night, overthinking symptoms","Can't stop overthinking? Learn the signs you're an overthinker, why your brain won't shut off at night, and 7 strategies that actually help you break the cycle.",{"id":50,"name":51,"alternativeText":52,"caption":52,"width":53,"height":54,"formats":55,"hash":87,"ext":57,"mime":60,"size":88,"url":89,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":91,"updatedAt":92},92,"life-as-an-overthinker.jpg","",1600,900,{"large":56,"small":66,"medium":73,"thumbnail":80},{"ext":57,"url":58,"hash":59,"mime":60,"name":61,"path":62,"size":63,"width":64,"height":65},".jpg","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_life_as_an_overthinker_6938727457.jpg","large_life_as_an_overthinker_6938727457","image\u002Fjpeg","large_life-as-an-overthinker.jpg",null,44.15,1000,563,{"ext":57,"url":67,"hash":68,"mime":60,"name":69,"path":62,"size":70,"width":71,"height":72},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_life_as_an_overthinker_6938727457.jpg","small_life_as_an_overthinker_6938727457","small_life-as-an-overthinker.jpg",14.9,500,281,{"ext":57,"url":74,"hash":75,"mime":60,"name":76,"path":62,"size":77,"width":78,"height":79},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_life_as_an_overthinker_6938727457.jpg","medium_life_as_an_overthinker_6938727457","medium_life-as-an-overthinker.jpg",27.93,750,422,{"ext":57,"url":81,"hash":82,"mime":60,"name":83,"path":62,"size":84,"width":85,"height":86},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_life_as_an_overthinker_6938727457.jpg","thumbnail_life_as_an_overthinker_6938727457","thumbnail_life-as-an-overthinker.jpg",4.96,245,138,"life_as_an_overthinker_6938727457",86.76,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flife_as_an_overthinker_6938727457.jpg","aws-s3","2021-01-13T00:01:59.619Z","2021-01-13T00:01:59.631Z",{"id":26,"name":27,"slug":28,"createdAt":94,"updatedAt":95,"publishedAt":96},"2020-12-24T19:15:46.057Z","2025-10-01T19:50:39.801Z","2024-06-26T07:27:59.419Z",{"id":14,"name":98,"slug":99,"instagram":100,"facebook":101,"bio":102,"createdAt":103,"updatedAt":104,"publishedAt":105,"linkedIn":106,"avatar":107,"avatarImg":125},"Amalia","amalia","https:\u002F\u002Fwww.instagram.com\u002Famalia.ka__\u002F","https:\u002F\u002Fwww.facebook.com\u002Famalia.kakampakou","Amalia is the Teacher. She loves what she does. She is addicted to detail: if it isn’t perfect, it’s not good enough. She loves her job and she loves writing. She wants to learn new things and she is very curious about everything. Her favorite question: Why? She usually answers the questions by herself, though.","2020-12-24T18:58:59.684Z","2020-12-27T14:58:33.474Z","2020-12-24T18:59:01.010Z","https:\u002F\u002Fwww.linkedin.com\u002Fin\u002Famalia-kakampakou-963945202\u002F",{"id":14,"name":108,"alternativeText":109,"caption":109,"width":110,"height":110,"formats":111,"hash":120,"ext":113,"mime":116,"size":121,"url":122,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":123,"updatedAt":124},"the working gal author.png","the working gal author",250,{"thumbnail":112},{"ext":113,"url":114,"hash":115,"mime":116,"name":117,"path":62,"size":118,"width":119,"height":119},".png","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_amalia_fcd74699a4.png","thumbnail_amalia_fcd74699a4","image\u002Fpng","thumbnail_amalia.png",57.6,156,"amalia_fcd74699a4",118.47,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Famalia_fcd74699a4.png","2020-12-24T18:58:30.657Z","2025-02-22T08:34:20.998Z","https:\u002F\u002Fmedia.workingal.com\u002Famalia_fcd74699a4.png","https:\u002F\u002Fmedia.workingal.com\u002Flife_as_an_overthinker_6938727457.jpg",{"pagination":128},{"page":6,"pageSize":35,"pageCount":6,"total":6},{"data":130,"meta":382},[131,200,245,292,337],{"id":132,"title":133,"createdAt":134,"updatedAt":135,"publishedAt":136,"content":137,"slug":138,"coffees":14,"seo_title":133,"keywords":139,"seo_desc":140,"featuredImage":141,"category":170,"author":173,"img":199},45,"5 Signs That Show It's Time To Change Jobs","2021-01-12T23:07:37.738Z","2025-11-29T20:31:59.704Z","2021-01-12T23:07:44.193Z","It is Sunday evening. You are scrolling through your social media page indifferently, and the only thing you can think about is the next day at work. *How do you feel? Overwhelmed? You already feel tired even though you had an excellent weekend? Are you feeling stressed? Do you find yourself complaining to your family or friends about your to-dos or about your co-workers?*\n\nSometimes, it is normal to have the **“Monday blues”** syndrome. Nobody wants to be working, especially when they had a lovely and well-spent weekend. Most times, this unpleasant feeling passes when we start working and doesn’t bother us a lot. \nWhat happens, though, when this feeling never goes away? **Maybe it’s time you changed your job.**\n\nWe sure cannot deny that changing jobs is quite risky and dangerous, especially when you do not have an immediate alternative. However, **mental health** is, above all. Being obliged to work somewhere that you don’t enjoy is detrimental both for your mental health and your performance at work. \n\nBut, which are the signs that show *whether it’s time you changed job?*\n\n### You feel overwhelmed at the thought of getting up to go to work. \n\nSome years ago, I was working in an office where I soon realized something was wrong. I couldn’t understand what it was, but I started to feel almost nauseous at the thought of going there. At first, I thought I was just **tired** (it was generally a very stressful period in my life, so I thought I was on the verge of having **burnout**); then, the days passed, and I didn’t even have the courage to wake up and get dressed. I caught myself crying while commuting to work. The strange part was that as soon as I got out of there, *my mood was perfect*.\n\n### You don’t feel valued.\n\n*Everyone works for different reasons*. Some work for pleasure, some for the money, and some because they… just have to. However, when we work, we expect at least an **appreciation** for what we are doing. When you put effort into something, you sure want your effort to be acknowledged. If not, your job doesn’t seem that fulfilling. If your work is not appreciated, *why have the motivation to continue doing what you do?*\n\n### Your salary isn’t equal to your efforts.\n\nAssuming you spend a lot of hours at work (8 or even more) and you do your best to **make results** and do whatever it takes to **perform well**. On the contrary, your salary does not seem to be in the same orbit. *No matter how hard you try, you never get a bonus or a raise*, and the money you take is not even equal to your performance. On the other hand, you may have a fair salary, but you still think you deserve more, and **no salary can compensate you for what you do**. \n\n### Your job is affecting your personal life.\n\nThere are times that our job may consume a lot of our time -and, usually- our *free time*. Still, when you feel permanently tired, cannot sleep, suffer from headaches or other physical symptoms, **your body warns you that something is wrong**. Also, all this stress is affecting your relationships with your friends and family? Have you continuously been irritated and nervous, and your close persons have mentioned that? If yes, then your work is making you an **unhappy** and **cynical** person.\n\n### You act with apathy and complacency.\n\nWe all have bad days at work. But, *when you love your job, those days are not the rule*; they are the exception. If you find yourself carrying out your tasks with difficulty or unable to focus and do your job, maybe this is a sign that something is wrong. It is normal to **[procrastinate](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwhy-do-we-procrastinate)** from time to time; not every day is the same, but what happens when procrastination is the rule? Maybe you don’t like your job anymore.\n\n**And now? What to do?**\n\nAs we said before, *a job change is quite risky*, and in matters of work, we shouldn’t make spontaneous decisions.\n\n![change-office.jpg](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fchange_office_45749f8e32.jpg)\n\n### Find the actual reason why it is not working.\n\nSometimes, we tend to *overreact to things*, and we take them personally. We have all been there. Maybe it has been a stressful period, and giving all that energy to work may be overwhelming. You may also have a **problem** with one or some co-workers, which feels unpleasant and makes you think negatively about your job. Maybe some **[conflicts](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-avoid-conflicts-at-work-1)** do not let you do your job correctly and *distract* you.\n\n### Identify the positive aspects of your job. \n\nThink back to when you got that job. *Were you motivated back then? What happened then?* You thought that your career would progress, and now you are still doing the same things? Find the reason why you changed that job and keep them in mind.\n\n### Identify the place where you would fit best.\n\n*When we have a job that we like, we make a good fit there*. Think of which kind of job you would see yourself working to and going happy. Maybe now you work somewhere where your skills and knowledge are not useful, and you need to be working somewhere where you can **develop your skills** differently.\n\n### Develop and execute your plan.\n\nDon’t rush into quitting your job **without a plan**. You should be patient. *After self-assessing yourself, your skills, motivations, competencies*, focus on perfecting your personal brand and expanding your network. Keep developing your skills, or -even better- learn some new skills that **would take you to the next level**. \n\nThe most important thing **is not to be scared** in the search for your new career. Things won’t be perfect from the beginning but remember it’s never too late to start again and find the job of your dreams.\n\nNeed some more motivation for a career change? [Read this](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fcareer-change-is-it-possible)\n\n","5-signs-that-you-need-to-change-job","signs it's time to change jobs, what are the signs that I need to change job, signs you need to change jobs, job change signs, 7 signs it's time to change jobs","These are the 5 signs that it's time to change jobs and do a career change. Read the article and discover our guide on the signs that you need to change your job.",{"id":142,"name":143,"alternativeText":52,"caption":52,"width":53,"height":54,"formats":144,"hash":165,"ext":57,"mime":60,"size":166,"url":167,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":168,"updatedAt":169},89,"change-job.jpg",{"large":145,"small":150,"medium":155,"thumbnail":160},{"ext":57,"url":146,"hash":147,"mime":60,"name":148,"path":62,"size":149,"width":64,"height":65},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_change_job_f7ca98f8b5.jpg","large_change_job_f7ca98f8b5","large_change-job.jpg",66.66,{"ext":57,"url":151,"hash":152,"mime":60,"name":153,"path":62,"size":154,"width":71,"height":72},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_change_job_f7ca98f8b5.jpg","small_change_job_f7ca98f8b5","small_change-job.jpg",22.69,{"ext":57,"url":156,"hash":157,"mime":60,"name":158,"path":62,"size":159,"width":78,"height":79},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_change_job_f7ca98f8b5.jpg","medium_change_job_f7ca98f8b5","medium_change-job.jpg",41.79,{"ext":57,"url":161,"hash":162,"mime":60,"name":163,"path":62,"size":164,"width":85,"height":86},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_change_job_f7ca98f8b5.jpg","thumbnail_change_job_f7ca98f8b5","thumbnail_change-job.jpg",7.73,"change_job_f7ca98f8b5",145.06,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fchange_job_f7ca98f8b5.jpg","2021-01-12T22:52:57.921Z","2021-01-12T22:52:57.943Z",{"id":6,"name":7,"slug":8,"createdAt":171,"updatedAt":172,"publishedAt":96},"2020-12-24T19:15:38.145Z","2020-12-24T19:15:38.158Z",{"id":6,"name":174,"slug":175,"instagram":176,"facebook":177,"bio":178,"createdAt":179,"updatedAt":180,"publishedAt":181,"linkedIn":182,"avatar":183},"Dimitra","dimitra","https:\u002F\u002Fwww.instagram.com\u002Fdimdimi\u002F","https:\u002F\u002Fwww.facebook.com\u002Fdimitra.lioliou.9","She worked in corporate, then embraced the freelancer dream and built two businesses. In the meantime, she learned five foreign languages, picked up a Master's in Digital Marketing, and somehow ended up deep in the world of AI Risk Strategy — because understanding people was always the strategy anyway.\nNow she spends her time between Greece and the US, meeting with clients, writing about whatever life brings, and helping businesses figure out what AI gets wrong before it costs them.\nJust a suggestion: don't ask her about languages. She will never stop talking.","2020-12-24T18:56:38.909Z","2026-02-19T19:46:02.745Z","2020-12-24T18:56:43.888Z","https:\u002F\u002Fwww.linkedin.com\u002Fin\u002Fdimitra-lioliou\u002F",{"id":184,"name":185,"alternativeText":186,"caption":187,"width":110,"height":110,"formats":188,"hash":195,"ext":113,"mime":116,"size":196,"url":197,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":198,"updatedAt":198},1244,"Dimitra Lioliou.png","dimitra lioliou profile pic","dimitra lioliou the working gal",{"thumbnail":189},{"ext":113,"url":190,"hash":191,"mime":116,"name":192,"path":62,"size":193,"width":119,"height":119,"sizeInBytes":194},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Dimitra_Lioliou_4c495e8044.png","thumbnail_Dimitra_Lioliou_4c495e8044","thumbnail_Dimitra Lioliou.png",47.83,47833,"Dimitra_Lioliou_4c495e8044",34.56,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FDimitra_Lioliou_4c495e8044.png","2025-04-09T22:06:21.464Z","https:\u002F\u002Fmedia.workingal.com\u002Fchange_job_f7ca98f8b5.jpg",{"id":201,"title":202,"createdAt":203,"updatedAt":204,"publishedAt":205,"content":206,"slug":207,"coffees":26,"seo_title":202,"keywords":208,"seo_desc":209,"featuredImage":210,"category":239,"author":240,"img":244},43,"First Job Advice: Your Complete Survival Guide for Starting a New Job ","2021-01-09T10:39:52.128Z","2026-04-15T17:56:51.064Z","2021-01-10T10:26:24.847Z","\n# First Job Advice: Your Complete Survival Guide for Starting a New Job\n\nStarting your first job is one of those defining moments that stays with you forever—equal parts thrilling and terrifying. One minute you're celebrating landing the position, and the next you're lying awake at 2 AM wondering if you've made a huge mistake or if you're even qualified to be there.\n\nHere's what nobody tells you: every professional you admire felt exactly the same way on their first day. The difference between those who thrive and those who struggle isn't talent or experience—it's knowing how to navigate those crucial first weeks and months strategically.\n\nWhether you're fresh out of college or pivoting to a completely new career, this guide will help you avoid the common pitfalls and set yourself up for success from day one.\n\n## Why Starting Your First Job Feels So Overwhelming\n\nThe truth is that the transition from student life (or job searching) to actually working in your field is jarring. Suddenly, the theory you studied is meeting real-world application, and there's no syllabus to follow or professor to guide you through each assignment.\n\n[Research shows that 63% of executives give new employees less than three months](https:\u002F\u002Fwww.atlassian.com\u002Fblog\u002Fteamwork\u002Fstarting-a-new-job-and-first-week-success#:~:text=First%20impressions%20only%20happen%20once,them%20less%20than%20a%20month.) to prove themselves. Another study found that 91% of employees consider quitting within the first month due to poor onboarding, management issues, or cultural misfit.\n\nThat's a lot of pressure. But here's the good news: you were hired because they believe in you. They saw something valuable [during the interview process](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fjob-interview-tips), and now it's about translating that potential into consistent performance.\n\n## How to Succeed in Your First Job: Essential Tips for New Employees\n\n### 1\\. Take Detailed Notes (Your Future Self Will Thank You)\n\nWhen you start a new job, you're drinking from a fire hose of information. New systems, new processes, new names, new responsibilities—it's a lot to absorb, and you won't remember everything.\n\nWhat to do:\n\n* Carry a dedicated notebook (yes, actual paper—it shows you're engaged and ready to learn)  \n* Write down passwords, processes, and people's names  \n* Note deadlines, meeting schedules, and project timelines  \n* Create a running list of questions to ask during appropriate moments  \n* Use productivity apps like Notion, Todoist, or Asana to organize tasks\n\nTaking notes demonstrates that you're taking the job seriously. It also creates a reference system so you're not asking the same questions multiple times (which can make you seem scattered or inattentive).\n\n### 2\\. Arrive Early—But Not *Too* Early\n\nPunctuality matters more in your first job than you might think. Being consistently on time (or a few minutes early) signals reliability, professionalism, and respect for others' time.\n\nThe sweet spot: Aim to arrive 10-15 minutes before your official start time. This gives you a buffer for unexpected delays and shows you're eager without seeming overly anxious.\n\nDo a practice run of your commute the week before you start, preferably at the same time you'll be traveling. Traffic patterns vary wildly, and you don't want your first day to start with a frantic, sweaty entrance.\n\nFor projects and deliverables, try to finish them a day or two before the deadline. This gives you time to review your work and handle any unexpected issues that might arise.\n\n### 3\\. Claim Responsibilities Strategically (But Know Your Limits)\n\nThis is where many new employees struggle. You want to prove yourself, show initiative, and demonstrate your worth—but there's a fine line between being ambitious and burning out within your first month.\n\nWhat to do:\n\n* Volunteer for projects that align with your skills and interests  \n* Say \"yes\" to opportunities that will help you learn and grow  \n* Be the person who shows up ready to contribute, not just observe  \n* Ask questions like \"How can I support this project?\" or \"Is there anything I can take off your plate?\"\n\nThe mistake to avoid: Don't say yes to *everything*. Some employers will (intentionally or not) take advantage of a new hire's enthusiasm by piling on responsibilities that aren't in your job description. This leads to burnout, resentment, and ultimately, poor performance.\n\n### *Listen to our episode on Spotify, [“How To Set Boundaries At Work Without Feeling Guilty”](https:\u002F\u002Fopen.spotify.com\u002Fepisode\u002F24uqiwnXWxzOiK4UdVVo8c?si=74c954c5bdcd47ec)*\n\n[Set boundaries early](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-set-and-preserve-boundaries): If you're consistently asked to stay late or take on tasks well outside your role, have a polite conversation with your manager about priorities and workload distribution.\n\n### 4\\. Ask Questions—And Ask Them the Right Way\n\nLet's shatter a myth right now: asking questions does not make you look incompetent. In fact, the opposite is true. Thoughtful questions show you're engaged, processing information, and committed to doing things correctly.\n\nGood questions sound like:\n\n* \"Can you walk me through this process one more time? I want to make sure I understand it fully.\"  \n* \"What's the priority order for these three tasks?\"  \n* \"Who's the best person to ask about \\[specific system\u002Fprocess\\]?\"  \n* \"What does success look like in this role after 30\u002F60\u002F90 days?\"\n\nBad questions sound like:\n\n* \"I don't know what I'm supposed to be doing.\" (Too vague—be specific)  \n* Asking the same question multiple times because you didn't take notes  \n* Questions that could be easily answered by reviewing materials you've already been given\n\n#### [_Learn The 5 Expensive Mistakes I Made Building My Business (And Why I'll Never Make Them Again)_](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fexpensive-mistakes-building-business-founder-lessons)\n\nTiming matters: Save non-urgent questions for appropriate moments (like scheduled check-ins) rather than interrupting someone mid-task. Keep a running list so you can batch questions together.\n\n### 5\\. Never Apologize for Being New—Own Your Learning Curve\n\nThis is a psychological trap many young professionals fall into. You feel like you need to constantly remind everyone that you're new, inexperienced, or still learning. Stop doing this.\n\n![youngster-woke.jpg](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fyoungster_woke_fb2bccb396.jpg)\n\n#### Phrases to eliminate:\n\n* \"Sorry, I'm new...\"  \n* \"I know I don't have much experience, but...\"  \n* \"This might be a dumb question...\"  \n* \"I'm probably the youngest person here...\"\n\n#### What to say instead:\n\n* \"I'm still learning this system. Can you clarify...?\"  \n* \"Help me understand the reasoning behind this approach.\"  \n* \"I'd love your perspective on this.\"\n\nThe mindset shift: Your lack of experience is not a deficit—it's an asset. You bring fresh eyes, new ideas, up-to-date training, and genuine enthusiasm. Those are valuable qualities that many seasoned employees have lost along the way.\n\n### 6\\. Observe Before You Contribute\n\nDuring your first week or two, your primary job isn't to revolutionize the company—it's to listen, watch, and learn.\n\nWhat to observe:\n\n* How do people communicate? (Email? Slack? In-person check-ins?)  \n* What's the dress code in practice (not just in the handbook)?  \n* What time do most people arrive and leave?  \n* How do meetings run? Who speaks up? How are decisions made?  \n* What's the social dynamic? Are people friendly? Cliquey? Professional but distant?\n\nUnderstanding these unspoken rules will help you integrate smoothly without accidentally violating cultural norms.\n\n### 7\\. Build Relationships Strategically\n\nYour coworkers will be your greatest resource—not just for work advice, but for navigating company politics, understanding unwritten rules, and potentially advancing your career down the line.\n\nHow to build connections:\n\n* Say yes to lunch invitations (even if you're introverted and would rather eat alone)  \n* Attend optional company events when possible  \n* Make small talk before meetings start  \n* Ask colleagues about their roles, projects, and career paths  \n* Find a mentor or buddy—someone more experienced who can guide you\n\nStay neutral during your first few months. Don't get sucked into office gossip, take sides in conflicts, or form strong opinions about people you barely know. Observe first, engage later.\n\n### 8\\. Manage Your Time and Energy\n\nYour first job will be mentally and physically exhausting. You're using brain power all day, processing tons of new information, and probably feeling anxious about performance.\n\nSurvival strategies:\n\n* Block time for focused work (turn off notifications when possible)  \n* Allocate more time than you think you'll need for tasks initially  \n* Take your lunch break—seriously, step away from your desk  \n* Prioritize sleep and basic self-care (it affects your performance more than you realize)  \n* Learn to say \"I'll get back to you on this\" when you need time to think\n\n### 9\\. Understand the Metrics of Success\n\nWithin your first week, schedule a conversation with your manager to get crystal clear on expectations.\n\nQuestions to ask:\n\n* What does success look like in this role after 30\u002F60\u002F90 days?  \n* How will my performance be evaluated?  \n* What are the most important projects I should focus on?  \n* Who are the key stakeholders I'll be working with?  \n* What's the best way to communicate with you (email, Slack, in-person)?\n\n### *Read also: [5 Useful Questions To Ask Your Manager](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F5-useful-questions-to-ask-your-manager)*\n\n### 10\\. Track Your Wins (Even the Small Ones)\n\nFrom day one, keep a \"wins document\" where you record your accomplishments, positive feedback, completed projects, and contributions.\n\nWhy this matters:\n\n* You'll need it for performance reviews  \n* It builds your confidence during tough days  \n* It helps you articulate your value when asking for raises or promotions  \n* It creates a portfolio of work you can reference in future job applications\n\n## Common First Job Mistakes to Avoid\n\n ❌ Trying to change everything immediately \\- You don't have the context yet  \n ❌ Staying silent in all meetings \\- Eventually, you need to contribute  \n ❌ Comparing your workplace to your college experience \\- They're completely different  \n ❌ Being glued to your phone \\- Put it on silent and stay present  \n ❌ Neglecting to build relationships \\- Your network is your net worth  \n ❌ Saying yes to everything and burning out \\- Pace yourself  \n ❌ Being too proud to ask for help \\- Asking questions is a sign of intelligence, not weakness\n\n## What to Expect in Your First 30-60-90 Days\n\n### First 30 Days: The Learning Phase\n\n* Focus on absorbing information  \n* Build basic relationships  \n* Master core responsibilities  \n* Ask lots of questions  \n* Make a positive first impression\n\n### Days 31-60: The Contributing Phase\n\n* Start taking on small projects independently  \n* Share initial ideas and insights  \n* Strengthen relationships with key colleagues  \n* Refine your understanding of your role  \n* Begin tracking your accomplishments\n\n### Days 61-90: The Establishing Phase\n\n* Demonstrate consistent performance  \n* Take initiative on projects  \n* Provide valuable input in meetings  \n* Set clear goals for the next quarter  \n* Prepare for your first formal review\n\nEvery beginning is difficult, and your first job will test you in ways you didn't expect. There will be days when you feel overwhelmed, incompetent, or unsure if you made the right choice.\n\nHere's what I need you to remember: Your value isn't determined by how much you already know—it's determined by how eager you are to learn, how well you adapt, and how consistently you show up ready to contribute.\n\nYou were hired because someone saw potential in you. Now it's your job to prove them right, one small win at a time.\n\nGive yourself permission to be a rookie. Embrace the learning curve. Ask the questions. Make the mistakes (you will, and that's okay). Build the relationships. And most importantly, trust that with time, effort, and the right mindset, you will not only survive your first job—you'll thrive in it.\n\n","the-ultimate-guide-for-rookies-at-work","first job advice, starting a new job, new employee tips, how to succeed in your first job, first day work tips, how to succeed in your first job, what to do on your first day at work","Starting your first job? Get expert first job advice on how new employees can avoid common mistakes, impress your boss, and build confidence at work.",{"id":211,"name":212,"alternativeText":52,"caption":52,"width":53,"height":54,"formats":213,"hash":234,"ext":57,"mime":60,"size":235,"url":236,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":237,"updatedAt":238},86,"youngster-working.jpg",{"large":214,"small":219,"medium":224,"thumbnail":229},{"ext":57,"url":215,"hash":216,"mime":60,"name":217,"path":62,"size":218,"width":64,"height":65},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_youngster_working_c2e61c52ed.jpg","large_youngster_working_c2e61c52ed","large_youngster-working.jpg",69.6,{"ext":57,"url":220,"hash":221,"mime":60,"name":222,"path":62,"size":223,"width":71,"height":72},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_youngster_working_c2e61c52ed.jpg","small_youngster_working_c2e61c52ed","small_youngster-working.jpg",26.02,{"ext":57,"url":225,"hash":226,"mime":60,"name":227,"path":62,"size":228,"width":78,"height":79},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_youngster_working_c2e61c52ed.jpg","medium_youngster_working_c2e61c52ed","medium_youngster-working.jpg",45.87,{"ext":57,"url":230,"hash":231,"mime":60,"name":232,"path":62,"size":233,"width":85,"height":86},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_youngster_working_c2e61c52ed.jpg","thumbnail_youngster_working_c2e61c52ed","thumbnail_youngster-working.jpg",8.5,"youngster_working_c2e61c52ed",126.31,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fyoungster_working_c2e61c52ed.jpg","2021-01-09T10:27:19.152Z","2021-01-09T10:27:19.171Z",{"id":6,"name":7,"slug":8,"createdAt":171,"updatedAt":172,"publishedAt":96},{"id":14,"name":98,"slug":99,"instagram":100,"facebook":101,"bio":102,"createdAt":103,"updatedAt":104,"publishedAt":105,"linkedIn":106,"avatar":241},{"id":14,"name":108,"alternativeText":109,"caption":109,"width":110,"height":110,"formats":242,"hash":120,"ext":113,"mime":116,"size":121,"url":122,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":123,"updatedAt":124},{"thumbnail":243},{"ext":113,"url":114,"hash":115,"mime":116,"name":117,"path":62,"size":118,"width":119,"height":119},"https:\u002F\u002Fmedia.workingal.com\u002Fyoungster_working_c2e61c52ed.jpg",{"id":246,"title":247,"createdAt":248,"updatedAt":249,"publishedAt":250,"content":251,"slug":252,"coffees":14,"seo_title":247,"keywords":253,"seo_desc":254,"featuredImage":255,"category":284,"author":287,"img":291},42,"Angelina Jolie: From Hollywood Rebel to Global Humanitarian","2021-01-08T19:25:46.857Z","2025-12-13T22:15:33.816Z","2021-01-08T19:25:49.070Z","There's a version of Angelina Jolie's story that reads like tabloid headlines: the wild child, the vials of blood, the marriages, [the scandals](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Flights-camera-chaos-4-hollywood-scandals). That version exists, and it's not entirely wrong. But it's profoundly incomplete.\n\nThe fuller story is of a woman who transformed herself—publicly, messily, and genuinely—from a self-destructive teenager into one of the most influential humanitarians in the world. A woman who used her fame not just to open doors for herself, but to shine light into refugee camps most people would rather forget exist. A woman who, when faced with an 87% chance of developing breast cancer, made the radical decision to share her preventive surgery with the world, potentially saving countless lives in the process.\n\nAngelina Jolie is complicated. She's made mistakes, some of them very public. But what makes her genuinely inspirational isn't perfection—it's the way she's consistently chosen to use her privilege and platform for something larger than herself.\n\n## A Difficult Beginning\n\nAngelina Jolie Voight was born on June 4, 1975, in Los Angeles. Her parents were both actors—her father Jon Voight, an [Oscar winner](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwomen-oscar-winners), and her mother Marcheline Bertrand, a lesser-known actress who largely gave up her career to raise her children. When Angelina was just a year old, her father left the family for another woman. The abandonment would shape her for decades.\n\nGrowing up in the shadow of her father's fame while feeling his absence created a complicated relationship with [Hollywood](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Ffavorite-old-hollywood-movies) from the start. Her mother, whom Angelina has described as the most important person in her life, raised her and her brother James in more modest circumstances than their father's celebrity might suggest.\n\nBy her own account, Jolie's teenage years were difficult. She was bullied at school for her appearance—her full lips and thin frame made her a target. She began wearing black, experimenting with self-harm, and struggling with depression. At 14, she moved in with a boyfriend. By her late teens, she was using drugs. \"I went through heavier, darker times and I survived them,\" she later said. \"I didn't die young. So I'm very lucky.\"\n\nThis period of her life is often sensationalized, but it's important context for understanding who she became. Jolie didn't grow up protected from pain. She grew up swimming in it—and eventually learned to channel it into something else entirely.\n\n## Finding Herself Through Acting\n\nActing, perhaps unsurprisingly given her lineage, became Jolie's way out. She trained at the Lee Strasberg Theatre Institute and began landing roles in the mid-1990s. Her breakthrough came with the 1998 HBO film \"Gia,\" in which she played Gia Carangi, a supermodel who died of AIDS-related complications. The role earned her a Golden Globe and showcased her willingness to take on dark, complex characters.\n\n![jolie-photo.jpg](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fjolie_photo_95f5af0a18.jpg)\n\nBut it was \"Girl, Interrupted\" in 1999 that changed everything. Playing Lisa Rowe, a charismatic sociopath in a psychiatric hospital, Jolie delivered a performance so magnetic that she won the Academy Award for Best Supporting Actress. She was 24 years old. In her acceptance speech, she declared her love for her brother (they had arrived holding hands), fueling tabloid speculation that would follow her for years.\n\nThe early 2000s saw her become an action star with \"Lara Croft: Tomb Raider,\" a role that made her one of the highest-paid actresses in Hollywood. But something happened during the filming of that movie that would prove far more significant than the box office returns: the production took her to Cambodia, and what she saw there changed the trajectory of her life.\n\n## The Work That Defines Her\n\nIn Cambodia, Jolie witnessed poverty and the aftermath of conflict on a scale she had never imagined. She returned home different. \"I just felt so empty,\" she later explained. \"I didn't know what I was doing with my life.\" She began educating herself about humanitarian crises and reached out to the United Nations High Commissioner for Refugees (UNHCR).\n\nIn 2001, at age 26, Jolie was appointed a UNHCR Goodwill Ambassador. Some celebrities accept such titles and make a few appearances. Jolie did something different: she showed up. Over the next two decades, she would complete more than 60 field missions to refugee camps and conflict zones in over 30 countries. She visited Darfur during the active genocide. She met with refugees in Syria, Iraq, Afghanistan, Pakistan, and dozens of other countries. She went to places cameras don't usually go—and crucially, she went when cameras weren't watching.\n\nIn 2012, she was elevated to the position of Special Envoy, a role that gave her direct access to senior UNHCR [leadership](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwhy-women-are-underrepresented-in-leadership-positions) and expanded her responsibilities to include representing the agency at the diplomatic level. She has addressed the United Nations Security Council, testified before the U.S. Congress, and met with world leaders to advocate for refugee rights.\n\nThe cynical interpretation—that it's all publicity—doesn't hold up to scrutiny. Jolie has donated millions of her own money to humanitarian causes. She has personally funded schools, clean water initiatives, and conservation projects. One-third of her income from each film has reportedly gone to charity. Most importantly, she has consistently used her platform to draw attention to crises the world would prefer to ignore.\n\n\"You can either spend your time thinking about how empty everything is,\" she has said, \"or you can try to do something.\" She chose to do something.\n\n## Fighting Sexual Violence in Conflict\n\nIn 2012, Jolie partnered with former British Foreign Secretary William Hague to launch the Preventing Sexual Violence in Conflict Initiative (PSVI). The campaign aimed to end the use of rape as a weapon of war—a practice that has devastated communities in conflicts from Bosnia to the Democratic Republic of Congo to Syria.\n\nIn 2014, they co-hosted the Global Summit to End Sexual Violence in Conflict in London, the largest gathering ever held on the issue. Representatives from 123 countries attended. The summit resulted in a landmark international protocol for documenting and investigating sexual violence in conflict zones.\n\nThis wasn't celebrity photo-op activism. It was substantive policy work that changed how the international community approaches wartime sexual violence. The protocol developed from this initiative has since been used to train investigators and document crimes in multiple countries.\n\n## The Decision That Sparked a Movement\n\nIn May 2013, Jolie published an op-ed in The New York Times titled \"My Medical Choice\" that would have an impact far beyond Hollywood. She revealed that she carried a mutation in the BRCA1 gene, which dramatically increased her risk of developing breast and ovarian cancer—the same cancers that had killed her mother, grandmother, and aunt.\n\nHer doctors estimated her risk of breast cancer at 87%. Rather than wait, she chose to undergo a preventive double mastectomy, reducing her risk to under 5%. Two years later, she had her ovaries and fallopian tubes removed after early signs of possible cancer were detected.\n\nThe decision to share this publicly was extraordinary. In an industry that profits from female bodies and where actresses face enormous pressure around appearance, Jolie openly discussed removing her breasts and reproductive organs. She did it, she said, because knowledge is power—and because she hoped other women facing similar decisions would know they weren't alone.\n\nThe impact was immediate and measurable. Researchers documented what they called \"The Angelina Effect\"—a dramatic spike in genetic testing for BRCA mutations following her announcement. Studies showed that referrals for genetic counseling doubled. Awareness of hereditary breast cancer increased significantly. Medical experts credited her with potentially saving lives by encouraging early detection and preventive care.\n\n\"I do not feel any less of a woman,\" she wrote. \"I feel empowered that I made a strong choice that in no way diminishes my femininity.\" For countless women facing similar decisions, those words mattered.\n\n## Behind the Camera\n\nAs Jolie has grown older, she has increasingly moved behind the camera. Her directorial debut, \"In the Land of Blood and Honey\" (2011), was a war drama about the Bosnian War that she wrote and directed. It wasn't a safe choice—it was a difficult, subtitled film about ethnic cleansing and wartime rape, shot in Serbo-Croatian with local actors.\n\n![angelina jolie inspirational](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fangelina_jolie_attends_the_couture_press_conference_during_news_photo_1760103811_91a453ba3c.pjpeg)\n_[Photo](https:\u002F\u002Fshare.google\u002FvMwxv50Ao5yDguaDK)_\n\nShe followed it with \"Unbroken\" (2014), the true story of Olympic athlete Louis Zamperini, who survived a plane crash, 47 days adrift at sea, and years in Japanese prisoner-of-war camps. The film was both a commercial success and a demonstration that she could helm a major studio production.\n\n\"First They Killed My Father\" (2017), based on the memoir of Cambodian human rights activist Loung Ung, was perhaps her most personal directorial project. Set during the Khmer Rouge regime, it was filmed in Cambodia—the country that first opened her eyes to humanitarian work and where she adopted her first son. The film was Cambodia's official submission for the Academy Awards.\n\nHer directorial choices consistently reflect her humanitarian interests: stories about war, survival, human rights, and resilience. She's not interested in making safe entertainment; she's interested in telling stories that matter.\n\n## Building a Family\n\nJolie is mother to six children—three adopted internationally and three biological. Her approach to adoption was deeply connected to her humanitarian work. She adopted Maddox from Cambodia in 2002, Zahara from Ethiopia in 2005, and Pax from Vietnam in 2007\\. Her biological children—Shiloh and twins Knox and Vivienne—were born in 2006 and 2008 respectively, during her relationship with Brad Pitt.\n\nShe has spoken openly about wanting her children to understand both privilege and responsibility—to see the world beyond Hollywood and to engage with global issues. Her children have accompanied her on humanitarian missions and grown up with an awareness of global inequality that few celebrity kids experience.\n\nHer divorce from Pitt, filed in 2016, was painful and public. The custody battle dragged on for years. Through it, Jolie largely refused to engage publicly, focusing instead on her children and her work. It's a reminder that her life hasn't been charmed—she's faced real struggles, publicly and privately, and has had to navigate them while the world watched.\n\n## What We Can Learn From Her\n\nAngelina Jolie's story isn't inspirational because she's perfect. It's inspirational because she isn't—and she's done remarkable things anyway.\n\nShe shows us that your past doesn't have to determine your future. The troubled teenager who experimented with drugs and self-harm became a woman who has addressed the UN Security Council and changed international policy on sexual violence. Transformation is possible, even from difficult beginnings.\n\nShe demonstrates what it looks like to use privilege purposefully. Many people with her level of fame and resources do nothing meaningful with them. Jolie has consistently chosen to leverage her platform for causes larger than herself—not occasionally, but as a central focus of her life.\n\nShe modeled vulnerability as strength. Sharing her preventive surgeries publicly—in an industry that punishes [women for aging](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F6-habits-aging), let alone for removing body parts associated with femininity—was an act of courage that helped millions of women feel less alone in their own medical decisions.\n\nAnd she proves that evolution is possible at any stage of life. The Angelina Jolie of 1999, accepting her Oscar with blood in a vial around her neck, seems like a different person from the Angelina Jolie testifying before Congress about refugee policy. Both are her. People can grow.\n\n## In Her Own Words\n\n*\"Without pain, there would be no suffering. Without suffering, we would never learn from our mistakes. To make it right, pain and suffering is the key to all windows; without it, there is no way of life.\"*\n\n*\"If you don't get out of the box you've been raised in, you won't understand how much bigger the world is.\"*\n\n*\"I've been reckless, but I'm not a rebel without a cause.\"*\n\n*\"We have a choice about how we take what happens to us in our life and whether or not we allow it to turn us.\"*\n\n*\"Life comes with many challenges. The ones that should not scare us are the ones we can take on and take control of.\"*\n\n## Essential Viewing\n\n**Girl, Interrupted (1999):** The Oscar-winning performance that showcased her extraordinary talent. Her portrayal of Lisa Rowe remains one of the most memorable supporting performances of its era.\n\n![angelina jolie and her son madox](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FGetty_Images_51284464_ea4e5f3de1.jpg)\n_[Photo](https:\u002F\u002Fshare.google\u002FzfOBoEpb8LyTyaKCu)_\n\n**A Mighty Heart (2007):** Jolie plays Mariane Pearl, the wife of journalist Daniel Pearl who was kidnapped and murdered in Pakistan. A powerful, restrained performance that demonstrated her range beyond action roles.\n\n**Changeling (2008):** Directed by Clint Eastwood, this true story earned her an Oscar nomination for Best Actress. She plays a mother whose son goes missing and who is then told the child returned to her isn't actually hers.\n\n**First They Killed My Father (2017):** Her directorial work at its most personal. Essential for understanding the connection between her art and her humanitarian concerns.\n\n## Frequently Asked Questions\n\n### What humanitarian work has Angelina Jolie done?\n\nJolie served as UNHCR Goodwill Ambassador from 2001 to 2012, then was elevated to Special Envoy. She has completed over 60 field missions to more than 30 countries, donated millions to refugee causes, and co-founded the Preventing Sexual Violence in Conflict Initiative with former UK Foreign Secretary William Hague.\n\n### Why did Angelina Jolie have a preventive mastectomy?\n\nJolie carries a mutation in the BRCA1 gene that gave her an estimated 87% risk of developing breast cancer. She chose a preventive double mastectomy in 2013 to reduce her risk to under 5%. She later had her ovaries and fallopian tubes removed as well. Her mother, grandmother, and aunt all died from cancer.\n\n### How many children does Angelina Jolie have?\n\nJolie has six children: three adopted (Maddox from Cambodia, Zahara from Ethiopia, and Pax from Vietnam) and three biological (Shiloh and twins Knox and Vivienne) with Brad Pitt.\n\n### What films has Angelina Jolie directed?\n\nJolie has directed several films including \"In the Land of Blood and Honey\" (2011), \"Unbroken\" (2014), \"By the Sea\" (2015), and \"First They Killed My Father\" (2017). Her directorial work often focuses on themes of war, survival, and human rights.\n\n### What awards has Angelina Jolie won?\n\nJolie won the Academy Award for Best Supporting Actress for \"Girl, Interrupted\" (1999) and received a Best Actress nomination for \"Changeling\" (2008). She has won three Golden Globe Awards and received the Jean Hersholt Humanitarian Award from the Academy in 2013\\.\n\n### What is the 'Angelina Effect'?\n\nThe 'Angelina Effect' refers to the documented increase in genetic testing for BRCA mutations following Jolie's 2013 op-ed about her preventive mastectomy. Studies showed that referrals for genetic counseling doubled after her announcement, potentially saving lives through earlier detection and prevention.\n\n## Related Reading\n\n### *More stories of remarkable women:*\n\n[Margaret Thatcher: From Grocer's Daughter to the Iron Lady](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Finspirational-margaret-thatcher)\n\n[The Fascinating Life of Frida Kahlo](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Finspirational-frida-kahlo)  \n\n[Inspirational Women: Meryl Streep](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Finspirational-women-maryl-streep)\n\n[The Global Fight for Reproductive Rights](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fglobal-reproductive-rights)\n\n[Why Is Taylor Swift Inspirational? Career Lessons from Her Success](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Finspirational-taylor-swift)\n","inspirational-women-angelina-jolie","Angelina Jolie, inspirational women, Angelina Jolie humanitarian, UNHCR ambassador, Angelina Jolie BRCA, women in film, celebrity activism, Angelina Jolie biography","From troubled teen to Oscar winner to UN Special Envoy—Angelina Jolie's journey proves that reinvention is possible. Discover what makes her truly inspirational.",{"id":256,"name":257,"alternativeText":52,"caption":52,"width":53,"height":54,"formats":258,"hash":279,"ext":57,"mime":60,"size":280,"url":281,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":282,"updatedAt":283},83,"angelina-jolie.jpg",{"large":259,"small":264,"medium":269,"thumbnail":274},{"ext":57,"url":260,"hash":261,"mime":60,"name":262,"path":62,"size":263,"width":64,"height":65},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_angelina_jolie_40390ae314.jpg","large_angelina_jolie_40390ae314","large_angelina-jolie.jpg",64.77,{"ext":57,"url":265,"hash":266,"mime":60,"name":267,"path":62,"size":268,"width":71,"height":72},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_angelina_jolie_40390ae314.jpg","small_angelina_jolie_40390ae314","small_angelina-jolie.jpg",17.78,{"ext":57,"url":270,"hash":271,"mime":60,"name":272,"path":62,"size":273,"width":78,"height":79},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_angelina_jolie_40390ae314.jpg","medium_angelina_jolie_40390ae314","medium_angelina-jolie.jpg",36.24,{"ext":57,"url":275,"hash":276,"mime":60,"name":277,"path":62,"size":278,"width":85,"height":86},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_angelina_jolie_40390ae314.jpg","thumbnail_angelina_jolie_40390ae314","thumbnail_angelina-jolie.jpg",5.85,"angelina_jolie_40390ae314",133.52,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fangelina_jolie_40390ae314.jpg","2021-01-08T19:15:06.785Z","2021-01-08T19:15:06.805Z",{"id":22,"name":23,"slug":24,"createdAt":285,"updatedAt":286,"publishedAt":96},"2020-12-24T19:16:11.810Z","2025-10-01T19:49:12.086Z",{"id":6,"name":174,"slug":175,"instagram":176,"facebook":177,"bio":178,"createdAt":179,"updatedAt":180,"publishedAt":181,"linkedIn":182,"avatar":288},{"id":184,"name":185,"alternativeText":186,"caption":187,"width":110,"height":110,"formats":289,"hash":195,"ext":113,"mime":116,"size":196,"url":197,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":198,"updatedAt":198},{"thumbnail":290},{"ext":113,"url":190,"hash":191,"mime":116,"name":192,"path":62,"size":193,"width":119,"height":119,"sizeInBytes":194},"https:\u002F\u002Fmedia.workingal.com\u002Fangelina_jolie_40390ae314.jpg",{"id":293,"title":294,"createdAt":295,"updatedAt":296,"publishedAt":297,"content":298,"slug":299,"coffees":26,"seo_title":294,"keywords":300,"seo_desc":301,"featuredImage":302,"category":331,"author":332,"img":336},41,"The Best Investment You Can Make for Your Career (Hint: It's Not a Designer Handbag)","2021-01-06T13:47:44.649Z","2025-10-24T22:12:08.519Z","2021-01-06T13:47:47.310Z","You're scrolling through LinkedIn at midnight (again), watching former classmates get promoted while you're stuck in the same role. You've been working hard, showing up consistently, doing good work. So why does it feel like everyone else is moving forward while you're standing still?\n\nHere's what nobody tells you: hard work isn't enough. Showing up isn't enough. If you want to advance in your career, earn more, and feel genuinely fulfilled by your work, you need to make one critical investment that most people overlook.\n\nNo, it's not an expensive executive coaching program or another networking happy hour. It's not even a graduate degree (though that might be part of it). The best investment you can make for your career is investing in yourself—strategically, intentionally, and continuously.\n\nAs Warren Buffett famously said, \"The most important investment you can make is in yourself.\" But what does that actually mean in practical terms? And how do you invest in yourself when you're already stretched thin with work, life, and everything in between?\nLet's break it down.\n\n## Why Investing in Yourself Is the Ultimate Career Move\nAccording to research from the World Economic Forum, 50% of all employees will need reskilling by 2025 as technology and workplace demands evolve. But here's the kicker: only 34% of workers have engaged in any professional development in the past year.\n\nThat gap? That's your opportunity.\n\nWhen you invest in yourself—in [new skills](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fsoft-skills), knowledge, and capabilities—you're not just keeping up with industry changes. You're positioning yourself as someone who's adaptable, growth-oriented, and valuable. These are the qualities that lead to promotions, salary increases, and career opportunities that align with your goals.\n\nBut investing in yourself isn't just about climbing the corporate ladder or earning more money (though those are nice side effects). It's about building confidence, expanding what you're capable of, and creating options for yourself. When you develop new skills, you're no longer limited to one career path or dependent on one employer. You're building career security through capability, not just company loyalty.\n## What \"Investing in Yourself\" Actually Means\nLet's clear up a common misconception: investing in yourself isn't about expensive spa days, designer work wardrobes, or #selfcare bubble baths. \n\nThose things are nice, and yes, taking care of your wellbeing matters. But when we talk about career investment, we're talking about building skills, knowledge, and capabilities that compound over time.\n\nThink of it this way: buying a $200 blazer is a purchase. Taking a $200 course that teaches you data analysis or public speaking is an investment. One makes you look professional. The other makes you more valuable.\n\nThe difference? Return on investment. The blazer depreciates the moment you wear it. The skill appreciates every time you use it, potentially leading to higher earnings, better opportunities, and more career satisfaction for years to come.\n\n## 5 Strategic Ways to Invest in Your Career Growth\n### 1. Identify and Fill Your Skills Gaps\nGet honest about where your skills are holding you back, then systematically address those gaps.  You goal is not to become perfect at everything but identify the specific skills that are preventing you from reaching your next career goal and strategically developing them.\n\n#### How to Identify Your Gaps:\n\n![best-investment.jpg](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fbest_investment_fb067f8dc1.jpg)\n\n- Look at job descriptions for roles you want. What skills do they require that you don't have?\n- Ask for feedback from managers, mentors, or colleagues you trust\n- Notice patterns in your work. What tasks do you avoid or struggle with?\n- Review your last performance review. What areas were noted for improvement?\n\nHere's a personal example: Early in my career as a translator, I was technically skilled at the work itself. I had the degree, the experience, the language proficiency. But I struggled with client negotiations, often accepting lower rates than I deserved because I didn't know how to confidently discuss pricing.\n\nThat skills gap was costing me money every single project. So I invested in a [negotiation course](https:\u002F\u002Fwww.youtube.com\u002Fwatch?v=33RHmOzcNPo&t=161s). Not another translation seminar (I already knew how to translate), but training in an area where I was weak. That one investment changed my earning potential significantly.\n\n#### What are the Steps To Put That Into Action?\n\n- Choose ONE skill gap that's actively holding you back\n- Find a course, book, mentor, or resource to address it (many are free or low-cost)\n- Commit to 30 days of focused learning\n- Apply the skill immediately in your work\n\n### 2. Learn Skills Adjacent to Your Expertise\nDon't just go deeper in what you already know—expand laterally into related skills that make you more versatile and valuable.\nIf you're a marketing professional, you probably already know marketing. Taking another social media marketing course might feel productive, but it's unlikely to dramatically change your career trajectory. But learning data analytics, project management, or basic web development? Those adjacent skills make you significantly more marketable.\n\nAccording to LinkedIn's Workplace Learning Report, professionals with diverse skill sets are more likely to be promoted and earn higher salaries than those who specialize narrowly in one area.\n\n**Examples by Role:**\n\n- If you're in finance: Learn data visualization, presentation skills, or strategic communication\n- If you're in HR: Develop skills in data analytics, change management, or employment law\n- If you're in tech: Build business acumen, stakeholder management, or technical writing\n- If you're in sales: Learn CRM systems, marketing automation, or customer success principles\n\nThe goal isn't to become mediocre at everything. It's to become exceptional at your core skill while developing complementary capabilities that make you irreplaceable.\n\n### 3. Invest in Communication and Leadership Skills\nPrioritize \"soft skills\" that pay dividends across every aspect of your career.\nHere's something nobody tells you early in your career: technical skills might get you hired, but communication and leadership skills get you promoted.\nResearch from Harvard University, the Carnegie Foundation, and Stanford Research Center found that 85% of job success comes from well-developed soft skills and people skills, while only 15% comes from technical skills and knowledge.\n\nYet most professionals invest almost exclusively in technical training and ignore the skills that actually drive career advancement.\n\n#### High-Impact Communication Skills:\n\n- Public speaking and presentation skills\n- Writing clearly and persuasively (emails, reports, proposals)\n- Active listening and asking powerful questions\n- Giving and receiving feedback constructively\n- Negotiation and conflict resolution\n\n#### Leadership Skills Worth Developing:\n\n- Project management and organization\n- Delegation and team coordination\n- Strategic thinking and decision-making\n- Emotional intelligence and self-awareness\n- Influencing without authority\n\n![best career investment you can make](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fbest_career_investment_you_can_make_6d2a2860ce.webp)\n\nYou don't need to be in a management role to [develop leadership skills](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fthe-most-effective-leadership-books-you-will-ever-read). In fact, building these capabilities before you're promoted often positions you as the obvious choice when opportunities arise.\n\n#### Where to Start:\n\n- [Toastmasters](https:\u002F\u002Ftoastmasters.org\u002F) (public speaking practice, typically $50-100 for 6 months)\n- Books like \"Crucial Conversations\" or \"The First 90 Days\"\n- YouTube channels on leadership and communication (check our [YouTube channel for career talks](https:\u002F\u002Fwww.youtube.com\u002F@theworkingal)!)\n- Volunteer to lead a project at work for real-world practice\n\n### 4. Build Your Professional Network Strategically\nInvest time in building genuine relationships with people who can support, challenge, and expand your thinking.\n[Networking has a reputation for being awkward and transactional, but when done right](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-network), it's one of the highest-return investments you can make. Research shows that 85% of jobs are filled through networking, and professionals with strong networks earn more and advance faster than those without them.\n\nBut effective networking isn't about collecting business cards or connecting with strangers on LinkedIn. It's about building authentic relationships with people who can provide:\n\n- Mentorship: People ahead of you who can guide your career decisions\n- Peer support: Colleagues at your level to share challenges and strategies\n- Opportunity awareness: People who know about openings or projects before they're public\n- Skill development: People who can teach you or collaborate on new skills\n\nNetworking is a long-term investment. The relationships you build today might not pay off for months or years, but when they do, the return is exponential.\n\n### 5. Pursue Formal Education (When It Makes Strategic Sense)\nConsider certifications, courses, or degrees that directly advance your career goals—but be strategic about the investment.\nI'll be honest: not everyone needs a master's degree or expensive certification (and I have plenty of those!). But for some careers, formal credentials matter significantly. The key is being strategic about when and what education is worth the investment.\n\n#### When Formal Education Makes Sense:\n\n- It's required for the roles you want (e.g., MBA for certain leadership positions, CPA for accounting advancement)\n- It provides access to a valuable network (executive education programs, industry certifications)\n- It fills a critical knowledge gap you can't easily fill elsewhere\n- The ROI is clear (projected salary increase justifies the cost and time)\n\n#### Alternatives to Traditional Degrees:\n\n- Professional certifications: PMP (Project Management), Google Analytics, HubSpot certifications\n- Online courses: Coursera, LinkedIn Learning, Udemy (often $10-50)\n- Industry workshops and bootcamps: Intensive skill-building in weeks instead of years\n- Company-sponsored training: Many employers offer professional development budgets—use them!\n\nWhen I decided to pursue a master's degree, it wasn't because I needed another credential. It was strategic: I wanted to expand my service offerings beyond the traditional I offered and that degree gave me the technical skills to do that, and it directly expanded my business capabilities (and now, I am a proud business owner!).\n\nThe question isn't \"Is education valuable?\" It's \"Is this specific education valuable for my specific career goals right now?\"\n\n## How to Start Investing in Yourself (Even on a Tight Budget)\nOne of the biggest myths about professional development is that it requires significant money. While some investments do cost (and are worth it), many of the most impactful ways to invest in yourself are free or low-cost.\n\n### Free or Low-Cost Options:\n\n- YouTube and podcasts: Thousands of hours of expert teaching available free\n- Library resources: Books, audiobooks, and often free access to LinkedIn Learning\n- Company benefits: Professional development budgets, tuition reimbursement, mentorship programs\n- Free trials: Skillshare, MasterClass, and other platforms offer trial periods\n- Community resources: Toastmasters, professional associations, industry meetups\n- Shadowing and informational interviews: Learn from people already doing what you want to do\n\n### Time Investment Over Money:\nThe real investment isn't always money—it's time and consistency. Reading for 20 minutes before bed. Listening to a podcast during your commute. Taking one online course per quarter. These small, consistent investments compound significantly over time.\n\n## The Mindset Shift That Changes Everything\nHere's the truth about investing in yourself: it requires a fundamental mindset shift from consumer to builder.\n\nMost people think: \"When I get the promotion, then I'll develop leadership skills.\" Or \"When I have more money, then I'll invest in that course.\" They're waiting for external circumstances to change before they invest in internal growth.\n\nBut successful professionals flip that script. They think: \"I'll develop leadership skills so I'm ready when opportunities arise.\" Or \"I'll invest in this skill now, which will enable me to earn more later.\"\n\nThey don't wait to be chosen. They prepare to be ready.\n\n![best career investment you can make](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fbest_career_investment_you_can_make_f8fc9af5ef.webp)\n\nThis shift from passive to proactive changes everything. You're no longer dependent on your company's training programs or waiting for someone to develop you. You're taking ownership of your career growth, which is the most empowering position you can be in.\n\nThe best investment you can make isn't Bitcoin or real estate or the stock market (though those are great too). It's investing in your own capabilities, knowledge, and skills. Unlike other investments, this one can never be taken away from you. Economic recessions happen. Companies downsize. Industries shift. But the skills you develop, the relationships you build, and the knowledge you gain? Those are yours forever.\n\nStart small. Pick one area where you know you're weak or where a new skill could open doors. Dedicate 30 days to focused learning. Apply it immediately. Then move to the next skill.\n\nYou don't need to invest thousands of dollars or quit your job to go back to school. You just need to commit to continuous growth and recognize that the person you're investing in—yourself—has the highest potential return of any investment you'll ever make.\nWhat's one skill you've been putting off learning? What would change in your career if you finally developed it? Let us know in the comments—we'd love to hear what you're working on.\n\n### How much should I invest in professional development annually?\nFinancial experts typically recommend investing 3-5% of your annual income in professional development, but this varies based on your career stage and goals. Early career professionals might invest more (proportionally) to build foundational skills, while experienced professionals might invest in high-level executive education. The key is consistency—even small, regular investments compound over time.\n### How do I know which skills to prioritize?\nStart by analyzing job descriptions for roles you aspire to. What skills appear repeatedly that you don't have? Ask your manager or mentor what they see as your biggest growth opportunity. Look at where you struggle or procrastinate at work—those avoidance patterns often indicate skills gaps. Finally, consider what skills would make you more versatile and valuable across multiple roles or companies.\n### Is it worth investing in myself if I might leave my current job?\nAbsolutely. In fact, this is one of the best reasons to invest in yourself. Skills are portable—they go with you wherever your career takes you. Unlike company-specific knowledge, broadly applicable skills increase your market value and give you more career options. When you invest in yourself, you're building career security regardless of what happens with any single employer.\n### How can I find time for professional development when I'm already overwhelmed?\nStart smaller than you think you need to. Even 15 minutes daily adds up to over 90 hours annually. Listen to podcasts during your commute. Read before bed. Take one online course per quarter instead of trying to do everything at once. The key is consistency over intensity—small, regular investments compound more effectively than sporadic bursts of effort.\n","what-is-the-best-investment-you-can-make","investment, business, money, grow, skills, entrepreneur, entrepreneurship","The best investment for your career isn't a certification or networking event—it's investing in yourself. Learn 5 strategic ways to develop skills that actually move the needle.",{"id":303,"name":304,"alternativeText":52,"caption":52,"width":53,"height":54,"formats":305,"hash":326,"ext":57,"mime":60,"size":327,"url":328,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":329,"updatedAt":330},81,"the-best-investment.jpg",{"large":306,"small":311,"medium":316,"thumbnail":321},{"ext":57,"url":307,"hash":308,"mime":60,"name":309,"path":62,"size":310,"width":64,"height":65},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_the_best_investment_e34ec89a93.jpg","large_the_best_investment_e34ec89a93","large_the-best-investment.jpg",124.11,{"ext":57,"url":312,"hash":313,"mime":60,"name":314,"path":62,"size":315,"width":71,"height":72},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_the_best_investment_e34ec89a93.jpg","small_the_best_investment_e34ec89a93","small_the-best-investment.jpg",37.39,{"ext":57,"url":317,"hash":318,"mime":60,"name":319,"path":62,"size":320,"width":78,"height":79},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_the_best_investment_e34ec89a93.jpg","medium_the_best_investment_e34ec89a93","medium_the-best-investment.jpg",72.75,{"ext":57,"url":322,"hash":323,"mime":60,"name":324,"path":62,"size":325,"width":85,"height":86},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_the_best_investment_e34ec89a93.jpg","thumbnail_the_best_investment_e34ec89a93","thumbnail_the-best-investment.jpg",11.34,"the_best_investment_e34ec89a93",268.27,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthe_best_investment_e34ec89a93.jpg","2021-01-06T13:40:10.183Z","2021-01-06T13:40:10.203Z",{"id":6,"name":7,"slug":8,"createdAt":171,"updatedAt":172,"publishedAt":96},{"id":6,"name":174,"slug":175,"instagram":176,"facebook":177,"bio":178,"createdAt":179,"updatedAt":180,"publishedAt":181,"linkedIn":182,"avatar":333},{"id":184,"name":185,"alternativeText":186,"caption":187,"width":110,"height":110,"formats":334,"hash":195,"ext":113,"mime":116,"size":196,"url":197,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":198,"updatedAt":198},{"thumbnail":335},{"ext":113,"url":190,"hash":191,"mime":116,"name":192,"path":62,"size":193,"width":119,"height":119,"sizeInBytes":194},"https:\u002F\u002Fmedia.workingal.com\u002Fthe_best_investment_e34ec89a93.jpg",{"id":338,"title":339,"createdAt":340,"updatedAt":341,"publishedAt":342,"content":343,"slug":344,"coffees":14,"seo_title":339,"keywords":345,"seo_desc":346,"featuredImage":347,"category":376,"author":377,"img":381},40,"How to Manage Negative Emotions: 7 Strategies That Actually Work","2021-01-05T16:35:59.728Z","2025-10-24T21:43:40.217Z","2021-01-05T16:36:01.778Z","You're sitting at your desk, heart racing, jaw clenched. Your colleague just took credit for your idea in the meeting, and now you're spiraling. The anger feels overwhelming. Or maybe it's Sunday evening, and that familiar wave of anxiety about Monday morning is making your chest tight. \n\nOne truth you need to know is that negative emotions aren't the enemy. They're messengers, trying to tell you something important. But when we don't know how to manage them, they can hijack our days, damage our relationships, and leave us feeling completely out of control. The good news? Emotional regulation is a skill you can learn, and it doesn't require you to plaster on a fake smile or pretend everything's fine.\n\nLet's talk about how to actually manage negative emotions in a healthy, sustainable way.\n\n## Why We Feel Negative Emotions (And Why That's Okay)\n\nFirst, let's clear something up: feeling angry, sad, anxious, or frustrated doesn't mean something's wrong with you. [Research from the American Psychological Association](https:\u002F\u002Fpmc.ncbi.nlm.nih.gov\u002Farticles\u002FPMC5767148\u002F) shows that experiencing a full range of emotions—including the uncomfortable ones—is essential for psychological health.\n\nThe problem isn't the emotions themselves. It's when we either suppress them completely or let them control our reactions without understanding what's driving them. That's where emotional regulation comes in—the ability to recognize, understand, and respond to your emotions in ways that serve you.\n\nAnd no, this isn't about [toxic positivity](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Ftoxic-positivity-when-positive-thinking-becomes-too-much) or pretending negative feelings don't exist. It's about developing a healthier relationship with all your emotions.\n\n## 1\\. Identify Your Emotional Triggers\n\nWhen you feel an intense emotion—anger, jealousy, sadness, anxiety—pause and ask yourself: \"What just happened? What triggered this feeling?\"\n\nThis seems simple, but most of us skip this critical step. We feel angry and immediately react, or we feel anxious and spiral into catastrophic thinking. But according to research published in the [Journal of Personality and Social Psychology](https:\u002F\u002Fwww.apa.org\u002Fpubs\u002Fjournals\u002Fpsp), people who can accurately identify their emotions (a skill called \"emotional granularity\") experience less intense negative emotions and recover from them faster.\n\n### How to Do It:\n\n* Keep an emotion journal on your phone or in a notebook  \n* When a strong emotion hits, write down: What happened? What am I feeling? What specifically triggered this?  \n* Look for patterns over time. Do certain people, situations, or times of day consistently trigger negative emotions?\n\nUnderstanding your triggers doesn't make the emotions disappear, but it gives you valuable information. If you notice that Sunday evenings always bring anxiety, you can proactively plan self-care or prepare for Monday tasks earlier. If a particular colleague consistently triggers frustration, you can develop strategies for those interactions.\n\n## 2\\. Create Distance Before You React\n\nWhen something upsetting happens, resist the urge to immediately react. Create space between the trigger and your response.\n\nThis is incredibly hard, especially when emotions feel urgent. But here's what neuroscience tells us: when you're in an emotional state, your amygdala (the brain's emotional center) is in control, and your prefrontal cortex (responsible for rational thinking) takes a backseat. That's why we often regret what we say or do in the heat of the moment.\n\n### Practical Techniques:\n\n* The 24-hour rule: For non-urgent matters, wait 24 hours before responding to an upsetting email or having a difficult conversation  \n* The 5-4-3-2-1 grounding technique: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. This brings you back to the present moment  \n* Physical distance: Take a walk, step outside, or move to a different room  \n* Engage in an unrelated activity: [Cook something](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fbest-pumpkin-recipes), organize a drawer, water your plants—anything that occupies your mind differently\n\nWhen you return to the problem after creating distance, you'll almost always see it more clearly and respond more effectively.\n\n## 3\\. Express Your Emotions (Don't Bottle Them Up)\n\nFind healthy ways to express what you're feeling instead of suppressing or hiding your emotions.\n\nBottling up emotions might seem like strength, but research consistently shows it backfires. People who regularly suppress their emotions have higher rates of anxiety, depression, and even physical health problems.\n\nBut here's the nuance: expressing emotions doesn't mean unleashing them on whoever's nearby. It means finding appropriate outlets.\n\n### Healthy Expression Methods:\n\n* Talk to someone you trust: A friend, family member, therapist, or mentor who will listen without judgment  \n* Write it out: Journaling is incredibly effective for processing emotions. You don't need to write beautifully—just honestly  \n* Name it to tame it: Simply saying \"I'm feeling really angry right now\" or \"I'm anxious about this presentation\" reduces the emotional intensity  \n* Set boundaries: If something bothers you in a relationship (professional or personal), communicate it calmly but clearly: \"When X happens, I feel Y. I need Z.\"\n\nIt's completely normal to lose control of your emotions sometimes. That's human. But developing regular practices for emotional expression means those moments become less frequent and less intense.\n\n## 4\\. Move Your Body\n\nUse physical activity to help process and reduce the intensity of negative emotions.\n\n![negative-emotions-one.jpg](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fnegative_emotions_one_4f51591bc0.jpg)\n\n\nThis isn't just about \"[working out to feel better](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-get-the-most-out-of-your-workout)\" (though that helps). It's about understanding the physiological connection between your body and emotions. When you're stressed or angry, your body is flooded with cortisol and adrenaline. Physical movement helps metabolize these [stress](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwhat-is-cortisol-detox-and-how-to-do-it) hormones.\n\nResearch from the Anxiety and Depression Association of America shows that just 5 minutes of aerobic exercise can begin to reduce anxiety. Regular exercise is linked to lower rates of depression and better emotional regulation overall.\n\n### Movement Ideas (Beyond the Gym):\n\n* Take a brisk 10-minute walk when you're feeling overwhelmed  \n* Do 20 jumping jacks or run up and down the stairs to release pent-up frustration  \n* [Try yoga or stretching](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F5-yoga-poses-for-immediate-stress-relief) when you're anxious (the combination of movement and breathwork is powerful)  \n* Dance it out in your living room—seriously, it works  \n* Garden, clean, or do any physical task that engages your body\n\nThe key is finding movement that works for you. It doesn't have to be intense or time-consuming. Even gentle movement changes your physiology and gives your mind a break from rumination.\n\n## 5\\. Practice Mindfulness and Breathing\n\nUse mindfulness techniques to observe your emotions without getting swept away by them.\n\nMindfulness sounds trendy, but it's backed by serious research. Studies show that regular mindfulness practice actually changes brain structure, increasing activity in areas associated with emotional regulation and decreasing activity in the amygdala (your brain's panic button).\n\nThe beauty of mindfulness is that it teaches you to observe emotions as temporary experiences rather than absolute truths. When you're mindful, you might think: \"I'm noticing feelings of anxiety\" rather than \"I am anxious\" or \"Everything is terrible.\"\n\n### Simple Mindfulness Practices:\n\n* Box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4\\. Repeat.  \n* Body scan: Notice sensations in your body from head to toe without trying to change them  \n* Mindful observation: Spend 2 minutes fully focused on one thing—your coffee, a plant, the sounds around you  \n* Emotion labeling: Simply name what you're feeling: \"This is anger. This is disappointment. This is fear.\"\n\nStart small. Even 2-3 minutes of mindful breathing when emotions feel intense can make a significant difference.\n\n## 6\\. Build Your Support System\n\nCultivate relationships with people who can support you through difficult emotions.\n\nWe're not meant to manage everything alone. Research consistently shows that social support is one of the strongest predictors of mental health and resilience. But quality matters more than quantity—you need people who can hold space for your emotions without trying to fix everything or tell you to \"just think positive.\"\n\n### Types of Support to Cultivate:\n\n* Emotional support: People who listen and validate your feelings  \n* Practical support: People who help with concrete tasks when you're overwhelmed  \n* Perspective support: People who can offer different viewpoints when you're stuck in a mental loop\n\nDon't wait until you're in crisis to build these connections. Regularly invest in relationships, be vulnerable about what you're experiencing, and offer the same support to others.\n\n## 7\\. Know When to Seek Professional Help\n\nRecognize when negative emotions are beyond self-management and seek support from a mental health professional.\n\nHere's something important: working with a therapist or counselor isn't a sign of failure. It's a sign of self-awareness and strength. Just as you'd see a doctor for persistent physical symptoms, seeking help for persistent emotional struggles is simply taking care of your health.\n\nConsider professional support if:\n\n* Negative emotions persist for weeks without improvement  \n* You're having trouble functioning at work or in relationships  \n* You're using unhealthy coping mechanisms (excessive drinking, avoiding responsibilities, isolating)  \n* You're experiencing thoughts of self-harm or hopelessness  \n* Past trauma is affecting your present emotional regulation\n\nTherapists who specialize in cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), or emotion-focused therapy can teach you specific skills for managing difficult emotions. Many offer sliding-scale fees or accept insurance, and teletherapy has made mental health support more accessible than ever.\n\n## The Bottom Line on Managing Negative Emotions\n\nNegative emotions aren't character flaws or signs of weakness. They're part of being human, and learning to manage them effectively is one of the most valuable skills you can develop. You don't need to eliminate anger, sadness, or anxiety from your life—that's neither possible nor healthy. Instead, you can learn to recognize these emotions, understand what they're telling you, and respond in ways that serve your well-being.\n\nStart with one strategy from this list. Maybe it's keeping an emotion journal this week, or trying box breathing the next time you feel overwhelmed. Small, consistent practices compound over time, and gradually, you'll find that negative emotions feel less overwhelming and more manageable.\n\nEmotional wellness isn't about feeling happy all the time. It's about having the tools to navigate whatever you feel with self-compassion and resilience.\n\n## Frequently Asked Questions\n\n### How long does it take to learn emotional regulation? \n\nEmotional regulation is a skill that develops over time with consistent practice. Most people notice improvements within 2-3 weeks of regularly applying strategies like journaling, mindfulness, or breathing techniques, but deeper mastery can take months. Be patient with yourself—progress isn't always linear.\n\n### Is it normal to feel negative emotions every day? \n\nYes, experiencing some negative emotions daily is completely normal. Life includes stressors, disappointments, and challenges. The question isn't whether you feel negative emotions, but whether they're overwhelming your ability to function or find moments of peace and joy. If negative emotions dominate most of your day for extended periods, that's when professional support can be helpful.\n\n### Can I manage negative emotions without therapy? \n\nMany people successfully manage emotions using self-help strategies, support from friends and family, exercise, and mindfulness practices. However, therapy provides structured support and evidence-based techniques that can accelerate your progress. It's not an either\u002For situation—you can use self-management strategies and work with a therapist simultaneously.\n\nWhat's the difference between managing emotions and suppressing them? Managing emotions means acknowledging them, understanding their source, and choosing how to respond. Suppressing emotions means pretending they don't exist or pushing them down. Managed emotions are expressed healthily; suppressed emotions often resurface in unhealthy ways—through physical symptoms, emotional outbursts, or relationship problems.\n\n### Related Articles:\n\n* #### [Toxic Positivity: When Positive Thinking Becomes Too Much](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Ftoxic-positivity-when-positive-thinking-becomes-too-much)\n\n* #### [Gratitude Practice: Why It's More Than Just a Trend](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fgratitude-trend)\n\n* #### [The One Trait You Need To Have In Order To Succeed](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fone-trait-to-succeed)\n\n\n","how-to-control-your-negative-emotions","manage negative emotions, emotional triggers, emotional regulation strategies, managing difficult emotions, emotional health, stress management, anxiety management, emotional intelligence","Learn how to manage negative emotions effectively with 7 research-backed strategies. From identifying triggers to seeking support, here's your guide to emotional wellness.",{"id":348,"name":349,"alternativeText":52,"caption":52,"width":53,"height":54,"formats":350,"hash":371,"ext":57,"mime":60,"size":372,"url":373,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":374,"updatedAt":375},78,"negative-emotions.jpg",{"large":351,"small":356,"medium":361,"thumbnail":366},{"ext":57,"url":352,"hash":353,"mime":60,"name":354,"path":62,"size":355,"width":64,"height":65},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_negative_emotions_9e9db69d70.jpg","large_negative_emotions_9e9db69d70","large_negative-emotions.jpg",72.18,{"ext":57,"url":357,"hash":358,"mime":60,"name":359,"path":62,"size":360,"width":71,"height":72},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_negative_emotions_9e9db69d70.jpg","small_negative_emotions_9e9db69d70","small_negative-emotions.jpg",21.02,{"ext":57,"url":362,"hash":363,"mime":60,"name":364,"path":62,"size":365,"width":78,"height":79},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_negative_emotions_9e9db69d70.jpg","medium_negative_emotions_9e9db69d70","medium_negative-emotions.jpg",41.61,{"ext":57,"url":367,"hash":368,"mime":60,"name":369,"path":62,"size":370,"width":85,"height":86},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_negative_emotions_9e9db69d70.jpg","thumbnail_negative_emotions_9e9db69d70","thumbnail_negative-emotions.jpg",6.05,"negative_emotions_9e9db69d70",158.38,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fnegative_emotions_9e9db69d70.jpg","2021-01-05T16:26:01.655Z","2021-01-05T16:26:01.678Z",{"id":26,"name":27,"slug":28,"createdAt":94,"updatedAt":95,"publishedAt":96},{"id":14,"name":98,"slug":99,"instagram":100,"facebook":101,"bio":102,"createdAt":103,"updatedAt":104,"publishedAt":105,"linkedIn":106,"avatar":378},{"id":14,"name":108,"alternativeText":109,"caption":109,"width":110,"height":110,"formats":379,"hash":120,"ext":113,"mime":116,"size":121,"url":122,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":123,"updatedAt":124},{"thumbnail":380},{"ext":113,"url":114,"hash":115,"mime":116,"name":117,"path":62,"size":118,"width":119,"height":119},"https:\u002F\u002Fmedia.workingal.com\u002Fnegative_emotions_9e9db69d70.jpg",{"pagination":383},{"start":384,"limit":385,"total":338},0,5]