We've all heard of FOMO (or fear of missing out), but there's yet another concerning trend in the workplace streets. FOBO, or fear of becoming obsolete, is real, and it's affecting women professionals in significant ways. According to a recent report, 22% of professionals believe advances in technology will make their jobs obsolete, reflecting a rise in concerns compared with 2017. Women were found to be more concerned than men, and the worries hit those ages 18-34 much more than other age groups surveyed.
Why does this matter? Well, the rise in the use of AI in the workplace (yeah, hey, ChatGPT) has been found to disproportionately affect women, especially since many of us hold jobs expected to be affected the most by automation (think retail workers, administrative assistants, healthcare professionals, and finance personnel, to name a few). And though Asian and White professionals have a higher percentage in this category, 15% of Black professionals face high "levels of exposure to AI."
So, how do we combat FOBO? Here are a few tips in case you're facing this very real, justified fear:
1. If you can't beat 'em, join 'em.
While tech has had its fair share of layoffs, bias challenges, under-representation in tech roles specific to AI, and employment woes, there's still room for women to thrive in tech and learn innovative ways to use AI in their workplaces. One CEO suggests that companies empower their teams by getting them into programs to help them "feel empowered and inspired by AI and its potential." On the flip side, as an employee, find ways to advocate for yourself and fellow women in your office by talking with your manager about such programs, requesting that they finance and offer training, and online courses, or demanding other ways your workplace can support your understanding and knowledge about AI and other tech advancements.
Another good idea is to connect with the tech department or others at your company who are savvy. Have coffee with them. Sit in on meetings if you can. Ask them to show you a few things when they have the time. Request to assist managers in strategizing tech-related budgets or other areas of the business that involve leadership in that area.
(This is one way I learned about digital media before a company I worked for even started monetizing it--before social media became what it is today. It led to expanding my skills, and when my previous job indeed became quite obsolete, I was already on to a different aspect of journalism, and I'm still here almost 20 years later.)
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2. Find ways to update your soft skills and/or get new training that adds to your credentials and ability to be the best at what you do.
It's always good to be a lifelong learner, and if there are certifications or other ways to get more experience and education to help you advance, go for it. Don't think of it as being the leader of Team Too Much. Think of it as becoming the highest version of yourself and keeping the fire alive in what you're spending time doing to make a living. Nobody likes to get bored with work, and a great solution for avoiding a rut is to stay ahead of the game by boosting your knowledge, qualifications, communications skills, and tech proficiency.
3. Network and authentically connect with amazing people in your industry.
Whether you decide to do this across or above, building relationships with great people doing creative, innovative, or disruptive things in your industry is essential. And you don't have to fake it or force it, and it doesn't have to be the so-called "leaders," or "40 under 40" listers either. (No shade, but there are indeed so many folks out there who have unique and progressive vision, know how to effectively solve problems, or have knacks in skills like salesmanship, presentation, spiritual actualization, or motivation.)
When you're able to relate with others authentically (and when it makes sense), you're better able to enjoy a fulfilling, long-term career and find opportunities for promotions or partnerships. There's always an opportunity out there for you.
Sometimes, it's not just about who fought their way to the top, having lunch with the CCO, or being part of the cool crew at work. It's about people saying your name in rooms that you're not in, advocating for you to remain on staff even when layoffs are unavoidable, recommending you for other opportunities if you indeed end up on the chopping block, or finding ways to use your skills in other roles so that you're never really without a job.
And you don't have to be the "boss," per se, to be a leader. Simply be sure you're offering real value in whatever position you're in and that you're putting your own authentic stamp on the projects you work on to positively impact the people you work with or serve.
4. Always have a real exit strategy, even if your job is a "dream" one.
Every successful person knows how long they'll stay at a company, they know when it's time to move on, and they know how they'll strategically level up. Sometimes, becoming obsolete in a job is directly related to staying in a position too long or getting stagnant at one organization instead of elevating either via the roles you go for or the companies you work for. You don't have to be stuck to one position, role, or job for a decade or more. You should be challenging yourself at each level to outgrow it and move on---make room for the next person who's trying to elevate in their own right.
Pay close attention to where things are going in your industry, what companies or leaders are innovating, what's trending, and how you can use your skills to transition into something or to somewhere new when it's the right time. Don't wait until there are rumors of layoffs, you're burned out or disgruntled, or that moment when there are sweeping layoffs in another department to put a plan together as to how you'd like to drive the ship that is your career.
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These days, it's for a completely different purpose, though. Now that I am in the hopefully latter stages of perimenopause (I’m not sure because my mother had a full hysterectomy at 29, her mother died at 53 and I don’t deal with my paternal grandmother because…chile… ) — although I have always had relatively easy cycles and I could definitely set my watch to them, about two years ago, my periods started to show up whenever they felt like it and it was damn near a crime scene once they did.
It was driving me crazy, and so, my nurse practitioner recommended that I take progestin-only pills to shorten, if not completely stop, my cycle: “After a year or so, we can wean off and see if you are entering into menopause on your own.” (Whew, perimenopause, chile.)
Although the first five months of being on this particular pill made me wonder if it was worth it to take this approach, I actually re-upped for another 12-month cycle because the extra progestin (a synthetic form of progesterone) has benefitted me in other areas as well because I am sleeping more soundly and my weight is more stabilized (by the way, when these things are “off,” they are signs of low progesterone levels). However, I did ask my nurse practitioner if, once I do decide to wean off of the pill, would there be any issues.
Her response is what inspired me to write this article because, until she said “post-birth control syndrome” to me, I had no idea there was such a thing. Anyway, if you give me a sec, I’ll explain to you what it is and why you should care if hormone-related birth control is currently a part of your life.
Yes, Post-Birth Control Syndrome Is a Very Real Thing
GiphyOkay, so it’s important to always remember that the way that birth control works is it “manipulates” your hormones so that you can significantly reduce your chances of conceiving. This means that taking them could result in some side effects including nausea; weight gain; headaches; irregular periods and/or spotting; increased stress; depression; blurry vision; breast tenderness, and/or a lowered libido.
That said, even though birth control pills are basically 99 percent effective (when taken correctly and consistently), if the side effects that you are experiencing are making you close to miserable, you should absolutely share that with your healthcare provider because…what’s the sense in preventing pregnancy when you don’t even feel up to having sex because you don’t feel good or your sex drive is shot? More times than not, your provider can find you another pill brand or option that will help you to feel more like yourself.
With that out of the way, think about it — if going on the pill can produce side effects, why would going off of it…not? And this is where post-birth control syndrome comes in.
For the most part, it’s what can happen to your body once you decide to come off of birth control. Typically, the symptoms will last anywhere between 4-6 months and, although the symptoms seem to present themselves most intensely as it relates to going off of the pill, any hormone-related birth control (like IUDs, injections, patches, the ring or implants) could produce similar outcomes.
Outcomes like what?
- Irregular cycles
- Breakouts
- Excessive gas and/or bloating
- Weight gain
- Anxiety and/or depression
- Fertility issues
- Migraines and/or headaches
- Shifts in your libido
- Sleeplessness/restlessness
- Hair loss
Whoa, right? And if a part of you is wondering, “Okay, if this is indeed the case, why have I not heard of this syndrome before?” It’s because it’s not a term that conventional method uses nearly as much as alternative medicine does. Still, it makes all of the sense in the world that if your body has to adjust to an uptick in hormonal intake, it would also need to adjust to removing those extra doses of hormones from your system as well. COMMON. DAMN. SENSE.
Anyway, if you were thinking about taking a break from birth control and taking all of this in has you feeling a bit…let’s go with the word “trepidatious” about doing so, I totally get it. There are some things that you can do to make experiencing post-birth control syndrome either a non-issue or a far more bearable one, though.
7 Home Remedies That Can Make Coping with Post-Birth Control Syndrome Easier
Giphy1. Take a multivitamin.Something that’s fascinating about what going off of birth control can do is it sometimes has the ability to lower your nutrition levels as it relates to certain vitamins and minerals; this is especially the case when it comes to vitamins B, C, E and minerals like magnesium, selenium and zinc. So, if you don’t currently take a multivitamin, now would be the time to start (along with consuming foods that are particularly high in those nutrients as well).
2. Up your vitamin D intake. Speaking of nutrient levels, a vitamin level that commonly drops after going off of birth control isvitamin D. This is hella critical to keep in mind as a Black woman since many of us tend to be naturally deficient in the vitamin as-is and vitamin D is important when it comes to fighting off diseases, regulating weight and keeping your moods stabilized (for starters). So, make sure that your multivitamin has vitamin D in it. Also make sure to consume vitamin D-enriched foods like fatty fish, eggs, mushrooms, yogurt and fortified orange juice.
3. Drink herbal teas. Since going off of birth control will cause your hormones to be all over the place for a season, consider drinking some herbal teas that will help to stabilize them. Black cohosh contains phytoestrogen properties, Chasteberry can help to level out your prolactin levels and green tea can help your hormones out by helping to balance out your insulin (which can sometimes directly affect them).
4. Keep some ibuprofen nearby. The headaches and migraines? Until those subside, you and ibuprofen are probably going to become really good friends; although I will add that ginger tea and inhaling essential oils like chamomile and lavender can help to ease migraine-related symptoms too.
5. Do some meditating. Waiting for your hormones to get back on track can be stressful as all get out. That said, something that can get your cortisol (stress hormone) levels to chill out is to meditate. If meditation is new for you, check out “7 Meditation Hacks (For People Who Can't Seem To Do It).”
6. Get massages. As if you needed an excuse to get a massage, right (check out “12 Different Massage Types. How To Know Which Is Right For You.”)? However, there is some evidence to back the fact that regular massages (somewhere around once a month) can help to lower your stress, boost your dopamine, increase blood flow and drain your lymphatic system so that you will have more energy.
7. Sleep/rest more. There is plenty of scientific research out here which says that sleep deprivation can throw your hormones out of whack — and since your hormones are already trying to stabilize themselves, you definitely need to get 6-8 hours of sleep and not feel the least bit guilty about taking naps sometimes too.
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Post-birth control syndrome may not be the most pleasant thing about getting off of birth control yet it is manageable. So, now that you know all about it, you can feel more confident about taking a birth control break (or getting off altogether) — without the surprises that can come with doing it. Give thanks.
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