career growth meets mindfulness: how to succeed without stress.

Investing in your career development is a smart move. It helps you acquire skills, increases your visibility within your organization and can lead to promotions and salary boosts. And those are just the tangible benefits. Career development is also about personal growth and expanding your horizons.

But let’s be honest: this journey can also be stressful. Navigating tight project deadlines or adapting to new leadership roles can feel overwhelming. If that stress isn’t managed correctly, it can affect both your health and your performance at work.

Here are some tips to help you grow professionally while taking care of your mental well-being.

know your limits

Embarking on a career development plan is a great step, but look before you leap. Think about what triggers your stress in your work and personal life. It could be an overwhelming workload, feeling unsupported or juggling family responsibilities. Understanding your stressors is critical to recognizing their impact on your day-to-day life. This awareness helps you gauge when to pause or seek support.

For instance, consider an office administrator who realized their mounting workload affected their well-being. After having an open conversation with their supervisor, the two worked together to reassess and adjust the administrator's responsibilities.

set realistic goals

Give yourself some goals to work toward. It’s a good idea to make them SMART — Specific, Measurable, Achievable, Relevant and Time-Bound. This approach transforms vague aspirations into concrete targets. For example, instead of aiming to “improve sales skills,” set a goal like “attend a sales training workshop by the end of Q2 to increase sales numbers by 10 percent in Q3.' This level of detail gives you a clear direction and a measurable outcome. And don’t forget to loop in your supervisor or a mentor. They can give you a nudge in the right direction if you’re losing motivation or drifting from your goals.

cultivate a support system

Having a network of people you can talk to and lean on for advice is invaluable. Seek professional mentors and schedule regular check-ins to discuss your career progress, tackle challenges and gain new perspectives.

Also, connect with your peers. Engaging in professional organizations or attending networking events opens doors to meeting others in similar roles or industries. These interactions not only offer a sympathetic ear but can also provide career development insights and strategies you might not have considered.

prioritize self-care

In the hustle of meeting deadlines and managing home responsibilities, neglecting your own needs is easy. However, this can lead to heightened stress and reduced productivity. Make it a point to carve out moments for yourself during your workday. This could be as simple as taking regular breaks to recharge, enjoying a peaceful walk or engaging in a brief meditation or breathing exercise. These small pauses can significantly boost your focus and energy levels.