Navigating the Job Search: Tips for Protecting Your Mental Health
By: Zachary Devore, LCPC
Finding a new job can often be a stressful and anxiety-filled time in a person’s life. We frequently look for jobs when we are not happy in our current place of employment, due to a move, or because we have been let go from our previous employer. Regardless of the reason, there is a lot of uncertainty in the process, and it is very easy to get overwhelmed very quickly.
When we experience distress, it stimulates the part of the brain that is responsible for protecting us from danger. This part of the brain is called the amygdala, but is sometimes jokingly referred to as our “lizard brain,” and is responsible for governing the fight, flight, or freeze responses. We naturally want to resolve the danger so that we can experience a sense of relief from the negative situation. This can manifest in things like causing increased frustration and an increase in conflict in our relationship (the fight response). Avoiding the topic of job hunting altogether (the flight response). Sitting in front of our computer with job sites pulled up, but finding it extremely difficult to submit any applications (the freeze response). As well as other similar reactions.
The problem is that the perceived danger, not having a job, and uncertainty about when we will get a job, is primarily out of our control. We can send in applications, but we cannot guarantee that our applications will be selected, that we will be able to interview, or that we will ultimately be accepted for the job. This lack of control can create a negative feedback loop that can cause an increase in feelings of stress and anxiety. So what can we do to help us manage these situations?
First thing, establish a sense of control over the situation. When we are dealing with things that are largely outside of our control, the best thing that we can do to help manage that feeling is to find the aspects of the situation that we have control over and focus on those parts rather than dwelling on what is outside of our control.
In job hunting, we can control a few things, starting with the status of our resume and then how frequently we are applying to jobs. A rule of thumb that I like to use is that at the start of the job hunting process, I dedicate all my time to perfecting my resume. When I am focused on that task, I do not actively look for jobs. Giving me something to control while also being mindful of my mental energy.
Once my resume is in a state that I am happy with, I set a limit for how many jobs I will apply to in a day or week. Instinct can tell us just to spend hours in a single day applying to all the jobs that are out there, but this usually causes an increase in anxiety. The reason for that is that we recognize that we have sent out a high volume of job applications and are now waiting to hear back. If we have applied for all relevant jobs in the first two days of the search, it can create a stronger sense of anxiety because now we have nothing more that we can do aside from waiting to hear from a recruiter. Instead, I will apply to 2-5 jobs a day or 10-15 a week, depending on the situation and the number of jobs out there. That way, while I am waiting to hear back from a job, I still feel like I am making progress towards finding a job.
At some point, we will have likely applied to all available jobs, and all that is left to do is wait, so what do we do then? At this point, practicing engaging with positive cognitions can be helpful. Instead of getting caught in the negative cognition that might be saying “I am powerless or helpless in this situation”. Focus on the opposite of that. “I have power over what I can control, regardless of the situation,” or “I have taken steps to improve my situation, regardless of aspects that are outside of my control.” Using these phrases like a mantra can help encode them into our brains.
Finally, make sure that you are taking time for yourself during the process. Practicing healthy self-care and engaging in activities that bring you relaxation and enjoyment is a powerful tool to help us regulate and counteract stress and anxiety.
Feeling some type of stress or anxiety about your job hunt? See the difference of stress vs. anxiety, as determining exactly what you are feeling is a kay part in coping with it!