How to Navigate the “In-Between” Season in Your Career
- Tosca DiMatteo
- Oct 1, 2025
- 5 min read
Being “in-between” jobs, careers, clients or opportunities is tough. It can feel isolating, uncertain, and pressure-filled. Most of us weren’t taught how to handle these moments with grace or ease; instead, we rush, shame ourselves, and wish away the discomfort. But there is good news! These phases are a natural part of life, not an indication of failure or moving backwards. The space that you feel uncomfortable in is a fertile opportunity for growth, healing, and surprising magic if you approach it with intention and acceptance.
In Episode 71 of The Unlock Lab podcast, I share eight clear recommendations drawn from coaching people through transitions (and living through plenty myself). If you’re feeling stuck, pressed, lost in the gap, or afraid of being in the gap; this is for you.
1. Take a True Pause
Don’t jump into the next thing - though I realize this is everything we've been taught to do. Instead of trying to feel in control of your future by going into 'doing' mode I encourage you to take time to rest, reflect, and integrate what just happened. Whether the ending was by choice or by force, allow yourself to feel the freedom; freedom of time, energy, and possibility. Tune into your body: how does it feel now that the chapter ended? Does it need something? Massage anyone?!?
Celebrate who you have become as a result of your experiences today. Celebrate your strength to persist, and to be who you are—way more than any job title or client list.
YOU ARE NOT YOUR JOB.
Let me say it again: YOU ARE NOT YOUR JOB!!
Consider starting a daily celebration / acknowledgement journal to document what you accomplished. This can include everything from relationships built, skills gained, or simply how you shifted how you respond to certain situations. It’s not self-indulgent; it’s self-respect. Enlist your family to also do this exercise if you need support to get it done.
2. Normalize The Gap
Career pauses have long been taboo, treated as signs of failure or weakness. I think it's one of the gifts we got from COVID in terms of starting to turn the tide on this because the truth is: endings are normal, everywhere. Nature is built on cycles. Relationships, projects, jobs, even industries end and begin again. More people are openly talking about their breaks whether to travel, rest, or explore. And while the pandemic made gaps more visible, the shame can linger if we don't rewire our brain. Remind yourself: this break is normal and necessary; nothing is wrong with you, and you are not alone.
3. Process Your Emotions
Transitions can come with big feelings ranging from, grief and frustration to fear, and even relief. Don’t bury them. Let them rise, journal about them daily, shout or cry if you need to. These emotions could be mourning lost relationships or an imagined future that wasn't meant to be, it can even be the frustration of disruption and our comfort with the life we knew and felt we could predict. Allow the feelings space so they don’t sneak into the next chapter. If you're worried you won't be able to get out of the feelings, and this is preventing you from letting them come up - set a timer to bounce you back.
Feelings often come from our thoughts so part of this work is to notice the stories you tell yourself: Are they supporting you or dragging you down? Is your inner critic louder now? Try reframing your narrative. You didn’t “fail”; you’re in a natural cycle, and what’s next could be everything you’ve waited for.
4. Address Your Financial Reality
Money fears tend to dominate transitions, especially when the inner critic starts taking the wheel. Sit down and review the truth about your financial situation. In my experience in working with dozens upon dozens of clients, the real numbers are less dire than the story your mind creates.
Assess your runway, savings and the entirety of your resources - which also includes your support system. The act of prying your eyes open and just looking at whats true can itself be a huge relief. And ff you do need to make changes, you can do so with the full picture, with actual facts in hand and make choices in a mindful way - not from the scared and desperate place your inner critic may becoming from.
If you’re resisting this step, pay attention: sometimes anxiety is a signal for what needs attention and care. Know that this is one of our fundamental human needs - to be resourced - so you may need some support to take a look and that's ok. Call a friend, mentor, hire a coach, read a book about financial literacy, watch a you tube video - there are so many resources available if you need help getting unstuck.
5. Prioritize Self-Care and Fun
Uncertainty is stressful and can take a toll on your nervous system, so be sure to take care of your body, mind, and spirit. This might look like ramping up healthcare, booking overdue appointments, starting (or refreshing) a workout routine and exploring new ways to nourish yourself.
All too often, the job search and grind becomes everything and all consuming. Instead, pursue activities that refresh, and delight you. Fun is fuel for creativity, resilience, and hope; don’t put it last on your list - put it FIRST!
6. Ask Yourself What You Need (and Honor It)
Pause and ask: What do I need most now? What kind of support, experiences, or grounding anchors would help?
Sometimes what you need is rest, family time, encouragement, or a big fat vacation to a warm-weather location. I've found that sometimes the hardest part isn’t identifying your need, but rather giving yourself permission to honor it.
Reach out. Get support. You’re allowed to be guided through this transition. And if you want more on this topic of identifying your needs check out this podcast episode: Ep. 60 The #1 Question To Get Unstuck
7. Experiment with How You Structure Your Days
The in-between brings more time and freedom than most of us are used to, especially if you’re conditioned to packed calendars and hustle and grind culture. Try different daily structures. Play with honoring your moods and following your energy, rather than rigid scheduling.
Experiment with mornings, afternoons, no-plan days and focused bursts. This is your chance to discover how you work best and to meet a different rhythm within yourself than perhaps you've ever had the luxury of understanding.
8. Release the Pressure
Let yourself unfold. Ditch the pressure to have it all "figured out" right now. Lay down your tendency to force answers and attempt to control the future. Loosen your grip on the steering wheel of life, and see how that space creates magic.
Listen closely for your next step - your internal guidance is valid and is ALWAYS there even if you forgot how to listen. You are where you’re meant to be, and nothing in your journey is wasted.
Why Pauses Create Possibility
Career breaks and transitions might feel like dead-ends, but they’re actually powerful calls to transformation. The puzzle pieces have scattered for a reason when they land, the new picture can be magical and deeply aligned.
If you’re feeling isolated, remember: you are not alone. These seasons end, and the next chapter is destined to be more wonderful than you imagined.
Share this with someone you know needs some encouragement right now to flip the script on how to see the beauty of our in-between seasons.
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