Building resilience during career transition starts with understanding that unexpected change is not a personal failure — it’s a human experience.
During the UMBC Paws and Pivot webinar series, professionals gathered to explore how to remain grounded, emotionally steady, and purpose-driven during times of career uncertainty.
Led by Dr. Katie Morris of the UMBC Social Work Program and introduced by Rex Jarrett, Director of Professional Programs, the session focused on resilience, self-care, and reimagining your next chapter.
Why Building Resilience During Career Transition Matters
Career transitions impact more than income. They affect identity, routine, confidence, and community. That’s why building resilience during career transition is essential — it helps you manage stress while creating space for growth.
Unexpected career disruption often brings:
- Anxiety
- Frustration
- Loss of purpose
- Financial stress
- Overwhelm
Research shows these reactions are normal. Recognizing that these emotions are part of the process is the first step in building resilience during career transition.
Planned vs. Unexpected Change: Strengthening Your Resilience
An essential part of building resilience during career transition is giving yourself permission to slow down before rushing into action.
In his book Anam Cara, Irish poet and philosopher John O’Donoghue reminds us that forcing change rarely works long term.
Too often, we try to “hammer” ourselves into action — especially when we feel pressure to quickly secure the next opportunity. But building resilience during career transition requires reflection, not reaction.
Instead of rushing to fix everything immediately:
- Allow yourself to feel
- Practice mindfulness
- Seek support
- Reflect before acting
Resilience grows from awareness — not pressure.
Self-Care Strategies for Building Resilience During Career Transition
When navigating professional disruption, self-care becomes essential — not optional.
Here are grounding strategies shared during the webinar:
Free or Low-Cost Options
- Walking or hiking
- Journaling
- Meditation
- Connecting with friends
- Community involvement
- Reading (use library apps like Libby)
- Exercise
- Prioritizing sleep
Taking care of your mental and physical well-being strengthens your ability to make thoughtful decisions.
You cannot build resilience from burnout.
Reflection and Reimagining: Steps to Build Career Resilience
Career transitions also create opportunity.
Ask yourself:
- What do I truly value?
- What brings me joy?
- What skills do I have that I’ve only used in one context?
- What have I always wanted to try?
- What kind of impact do I want to make?
Sometimes unexpected change becomes the doorway to more aligned work.
Dr. Morris shared an example of a social worker who returned to school to pursue culinary training — following a long-standing passion for cooking. Purpose evolves. Identity expands.
Resilience isn’t just about bouncing back.
It’s about growing forward.
Turning Unexpected Change Into Intentional Growth
Even if you didn’t choose this transition, building resilience during career transition means you can choose how to respond.
Healthy adaptation often moves through these stages:
- Acknowledgment – Recognize your emotions and accept the situation.
- Reflection – Consider your values, strengths, and what you want next.
- Planning – Identify steps that align with your goals.
- Action – Take intentional, measured steps forward.
- Maintenance – Sustain routines and support systems that reinforce growth.
The key is not rushing prematurely into action. Thoughtful, mindful transition is the foundation for sustainable growth and long-term resilience.
Find Support and Stay Connected
Community is one of the strongest protective factors during change.
The Paws and Pivot series at University of Maryland, Baltimore County offers:
- Career development resources
- Mental health referrals
- Professional networking opportunities
- In-person and virtual programming
Connection fosters clarity — and resilience thrives in community.
Final Takeaway: Trust Your Inner Compass
Building resilience during career transition is not about ignoring difficulty.
It’s about:
- Acknowledging emotions
- Caring for yourself intentionally
- Reflecting deeply
- Choosing your next steps thoughtfully
Your skills, strengths, and experience remain intact — even in uncertainty.
This moment may not have been planned.
But it can still become purposeful.