If you are considering giving your job the Great Heave Ho, you might be fired up to grab your things and march out the door — but have you also taken the time to pause and prepare before you proceed?

It can be lonely getting off a Zoom call and figuring out how to actually stay above the fray: connected, engaged, and relevant. Many of us are working through the juggle struggle (a term recently shared with me by a coaching client). The juggle keeps you intensely focused on the balls but not necessarily on the bigger picture. While juggling, it’s difficult to actually keep your eye on your environment as well — yet it’s important to do so if you want to continue or accelerate your career climb.

Chloe reached for a tissue and let out a long sigh. She had finally stopped weeping and looked at us expectantly for answers. We, the group coaching participants, eagerly obliged. Intense emotions like anxiety have a powerful effect on how we think, feel, and behave. A sounding board can be vital to talk through such emotions, but sometimes that’s not an option — here are three techniques you can try on your own to coach yourself through a tough spot:

In the words of Adam Grant, psychologist and author, “If you want to get better career advice, you can start by reflecting on what you would tell someone else with a similar question. Listen to the advice you give to others. It’s usually the advice you need to take yourself. And it might be the best way to motivate yourself, too.” (New York Times, April 2020)