Feeling Stuck in Your Career? You’re Not Alone—Here’s How to Take Back Control
Do you ever feel like your career is going nowhere, no matter how hard you try? If so, you’re in good company. According to the University of Phoenix Career Institute’s fifth-annual Career Optimism Index®, a growing number of American workers are feeling powerless in their professional lives. The latest survey reveals a concerning trend: nearly 1 in 4 workers in the U.S. believe their career future is out of their control. And that loss of autonomy is fueling burnout at record levels—51% of workers now say they feel burned out, the highest rate in the study’s five-year history.
Understanding the Career Autonomy Crisis
In a survey of over 5,000 U.S. adults conducted between December 2024 and January 2025, 21% reported that their sense of career control has declined in the past five years. But this crisis isn’t affecting everyone equally:
- Women (24%) are more likely than men (19%) to feel they’ve lost control over their career paths.
- Rural workers (27%) feel more powerless than those in suburban (20%) or urban (19%) areas.
- White Americans (23%) report a greater decline in career autonomy compared to Latinx (17%) and Black (13%) workers.
When you feel your professional future is dictated by forces beyond your control, it takes a toll—not just on your motivation, but on your mental health. The data shows that workers who feel powerless in their careers are 56% more likely to experience burnout compared to those who feel in control (70% vs. 45%).
Hope Isn’t Enough
In the face of uncertainty, 76% of workers say they rely on hope just to get through the year—an increase of 6 points since 2021. But hope without action can lead to frustration. As one Gen X respondent put it, “Having optimism about my career means finding employment where I am valued and have opportunities to grow.” That’s what most workers are really seeking: not blind optimism, but real paths to progress.
The Skills Gap: A Growing Divide
One of the report’s key findings is the widening gap between the desire for new skills and the support workers receive. While 86% of employees are actively looking for ways to improve their skillset (up 6 points since 2021), employer investment in training has dropped—reskilling down 13 points, and upskilling down 10 points since 2022.
This lack of support is costly:
- Workers who feel they’re advancing at the right pace are far less likely to be burned out (44%) than those who feel stuck (67%).
- Employees with access to development opportunities report higher engagement, motivation (+38 points), and adaptability (+14 points).
Unfortunately, many employers still prefer to hire new talent rather than train existing staff—a short-sighted approach in today’s fast-changing workplace.
3 Strategies to Reclaim Control of Your Career
If you’re one of the many professionals struggling with a sense of stagnation, here are three actionable ways to regain momentum:
1. Use AI to Supercharge Your Skillset
AI is emerging as a powerful tool for learning. Among workers who use it:
- 56% say it speeds up skill development
- 79% report that it helps close knowledge gaps
AI tools can boost productivity, improve work-life balance, and reduce burnout. Consider incorporating AI-based learning into your personal development plan to stay competitive and adaptable.
2. Own Your Growth
With nearly half of workers saying they lack access to training at work, it may be time to take matters into your own hands:
- Identify the skills that would open doors in your field
- Enroll in online courses, bootcamps, or certification programs
- Seek mentors or peer groups for support and accountability
When workers take initiative, they report greater confidence and readiness to adapt—both critical for long-term career resilience.
3. Speak Up for Development Opportunities
Even if your employer isn’t prioritizing training, you might be able to influence change by showing the value of investment:
- Make a business case for why certain training would benefit both you and the company
- Suggest low-cost development options like job shadowing or cross-functional projects
- Share data linking employee growth with performance, engagement, and retention
Interestingly, 68% of employers in the study said they value AI skills, and 61% would prioritize candidates with AI experience—showing that the right skills can capture employer attention, even if training programs lag behind.
Adaptability Is the Future
As the workforce continues to evolve, adaptability will be the most important trait for professionals in 2025 and beyond. The study shows that employees who adapt well to change are more optimistic and less likely to feel burned out.
As John Woods, Provost at the University of Phoenix, put it:
“The next five years will determine which companies thrive—and which struggle. The same goes for individual careers. Those who embrace change and invest in their own growth will lead the way.”
In Summary:
Feeling stuck doesn’t have to be permanent. With the right tools—AI, self-directed learning, and strategic advocacy—you can take back control and build a career that grows with you.