Searching for work is stressful. You want a job and perhaps even need one fast. There are many steps, all of which can bring a new layer of anxiety. Interviews are especially stressful for many people.
Here are a few ways to manage your stress while searching for work.
be prepared.
Being prepared to search for jobs, submit application materials, and interview is essential to lower stress. You can prepare yourself with a combination of reflection and research.
Reflect on the type of work you want and how your skills and experience make you a good fit for that role. For example, if you have a passion for healthcare, perhaps your previous work as a nanny helped you gain first-aid techniques and skills. Whether you have lots of experience or none at all, your skills should align with what you’re looking for in a job.
Reflect on the values that you want in a company. If you’re passionate about the environment, consider companies that limit their carbon footprint. If you’re passionate about animal rights, consider careers that help support animal health. If your values don’t align with a given company, move along.
Reflect further on the work environment that is best for you. Do you work well on a team or independently? Would you prefer to work remotely, in a hybrid model, or fully in person? What do you think about travel for work?
Once you reflect, do your research. Start to search for jobs or keywords that align with your passion. When you find a job that looks interesting to you, research the company to find out whether it aligns with your values and preferences. Consider whether this is a job you want to work in for 30 years or if you need advancement opportunities. Continue to ask yourself questions about what you want and need. Then do the research to find the best fit for you.
This may sound like a lot of work, but it is worth it in the long run. It will reduce your stress to find companies that you can actually envision yourself working for and that enhance your skills and passions. You will notice this reduced stress in interview settings because you will be prepared to discuss the company and what makes you the best candidate for the job.
practice self-care.
Modern psychology focuses a lot on self-care. It is not selfish to make sure you have what you need. Schedule time for self-care during the stages of your job search in three ways:
-
positive self-talk
When writing your resume, it might feel like you don’t have enough experience for a job. During an interview, you may get tripped up on a question. You may receive several rejections before finding the right job.
Positive self-talk is a way to reframe what you say to yourself about yourself. For example, if you don’t feel you have experience for your resume, you may find yourself saying, “I’m not good for anything.” Reframe your thought to something like, “I have limited experience but lots of skills and passions.” Focus on the positive, which is actually the true statement.
If you struggle during an interview, you might think, “I’m stupid. I can’t even answer this question.” Instead, tell yourself, “I am ready to answer. I just need a little guidance.” The first thought will shut you down. The second, more positive thought will lead you to ask the interviewer to rephrase the question or move on to the next.
When you get the dreaded rejection letter, you may feel, “I’ll never get a job.” The true positive statement might be, “This job was not the right fit for me.” This may be difficult with multiple rejections, but it’s true. If you don’t get the job, that is simply not where you’re needed.
A great first step to positive self-talk is self-gratitude. When you’re stressed, try to write down 10 things that you like about yourself and 10 things you’re grateful for. This new perspective will refuel you for the next part of your search.
-
time management
When applying for jobs, it can be easy to focus so much that you let hours go by without a break. Take care of yourself by managing your time. Set alarms on your phone for meals, stretching, and physical activity. While you may feel the sense of urgency to find a job, the application will still be open after a 10-minute walk. Taking care of yourself by balancing your time is key.
-
take time to relax
Make a list of activities that relax you. If physical things relax you, consider a bath or massage. If socialisation relaxes you, plan a coffee date with your bestie or go out for dinner with your partner. If visualisation is your thing, watch a movie or play a board game. If you’re artsy, consider painting or reading a book.
Make a list and post it where you can see it. When you’re feeling stressed, pick an activity. If you don’t make a list, you may feel like there’s nothing that will relax you when you’re stressed. This creates more stress. Be prepared to find time for you.
talk about your anxiety.
A support network, however big or small, is important during this stressful time. Don’t keep it all inside you. Find trusted people and share your concerns. They can also help you rewrite those negative self-talks you say to yourself.
Here are three groups of people you may wish to share:
- Family and Friends: The people that live or socialise with you are the ones who know you best. They might see things you can’t see in a stressful time. Pick up the phone, start a Zoom chat, or go out. Seek advice. Many people have been through this process.
- Former Teachers, Colleagues, or Supervisors: Discuss your concerns with those who know your skills and experiences. Meet with your favorite professor or call a colleague. This light form of networking may even land you a job, but it will also reduce your stress to focus on the reality of your career path and skills.
- Job Coach or Counselor: If you see a job coach or a therapist, make sure they know about your stress. Trust professionals to make the right recommendations for your well-being.
You will be a much better candidate and future worker if you take care of yourself from start to finish. Set reminders and follow what your body tells you it needs.
refresh your passion.
When you’re stressed, it can be easy to lose sight of what prompted you to look for work in the first place. Maybe you’ve studied for years and have your shiny diploma. After months of searching for the right job, you’re overwhelmed.
Ask yourself what makes you passionate. If you studied education because you love kids, volunteer at a children’s museum. If you studied medicine because you like making people feel better, give blood to your local blood bank. If you desire to work in sales because you love to meet new people, join a book club. Whatever your passion is, keep it fresh throughout this stressful process. If you’re really passionate about something, it will continue to push you through to the finish.
Start your self-care routine today.
