Looking for a job can be thrilling, offering chances and possibilities. But it can also be hard and tiring, especially if it takes a while. So, it’s important for people seeking jobs to take care of their mental well-being. This helps them stay hopeful, sharp, energetic, and confident enough to get the job.
Taking care of yourself isn’t always simple. Career coach Dr. Kyle Elliott of CaffeinatedKyle.com told Pnet that even when the economy is good, finding a job is one of the most stressful things you can do.
He added that the current tough economy makes it even harder, hurting people’s mental health. “People worry about how long it will take to find a job and if they’ll have enough money, which causes a lot of stress.”
Studies Show This is True
- Soon, 70% report feeling more stressed than normal because they’re out of work. Also, 56% say they’ve had more emotional or mental problems, like worry or sadness, and 53% feel they’ve lost who they are.
- Luckily, you can find many helpful things to keep your mind healthy during this period.
- 5 tips on how to prioritise mental health during your job search
- Dr Kyle Elliott provided these 5 tips on how to prioritise mental health while job hunting.
Set realistic goals for your job search
You can prioritise mental health and avoid burnout by setting realistic goals for your job search that are focused on those items within your control. Be mindful of how much you can do in a single day and give yourself grace if you don’t finish everything you set your mind to, as there’s always tomorrow.
Reward yourself for your efforts
You might feel guilty for taking time for self-care if you’re unemployed, but you need and deserve rest and relaxation, regardless of your employment status. Importantly, you want to find those activities that support your mental health and bring you energy so you can stay motivated to look for your next role.
These can be things like:
- Go for a walk or a bike ride.
- Spend some time gardening or looking after the house plants.
- Reading for pleasure.
- Practice gratitude by journaling the things you’re thankful for.
- Taking a whole day off to relax and recharge.
- Find joy beyond your job search
It’s easy to fall into the trap of allowing your job search to consume all your time, especially when you’re unemployed. Incorporate activities into your days and weeks that reduce your stress and bring you joy.
You could:
- Go for a daily walk in nature.
- Make time to meet with friends and family.
- Try out stress-busting activities like yoga and meditation.
- Pursue your favourite sports or other physical activities on a regular basis.
- Don’t feel like you have to navigate the job search blues alone
If you find yourself struggling with your mental health while looking for your next gig, know that it’s normal and help is available. Consider asking for help from those you trust, as well as accessing the plethora of free and low-cost resources available online. You might also wish to enlist the help of a trained professional.
Take a pause from your search for a new job
It may sound counterintuitive to take a break from looking for your next role when you really need a job. However, carving out some time to rest and recharge can make a huge difference in your mental health and actually help you land a role faster, as it’s important that you go into interviews with positivity and optimism.
How to manage stress and anxiety
As Dr Elliott pointed out, there are many free online resources with information and exercises for reducing the stress and anxiety that can build up during a job search.
Stress-busting exercises
Here are some useful tips for reducing stress. In a nutshell:
- Get active: Exercise won’t necessarily make stress disappear, but it can reduce its intensity, clearing your thoughts and letting you face the issues more calmly.
- Connect with people: Talking about the issues with colleagues, friends or family can take some of the weight off your shoulders, and perhaps someone in your network can help find a solution.
- Take some ‘me time’: Give yourself at least a couple of evenings a week to relax and do things you enjoy.
- Avoid unhealthy habits: Don’t rely on alcohol, smoking and caffeine as ways to cope – they may provide some temporary relief, but they won’t solve any problems.
- Try to see the positives: It can be especially hard to do this during a job hunt, but try writing down three things you’re grateful for, or that have gone well, each day.
How to reduce anxiety
Anxiety can also rear its ugly head during a job search. The mental health charity Mind has these tips for reducing anxiety: Talk to someone you trust: Sharing what is causing you anxiety can provide relief. If you don’t want to talk to someone you know, there are helplines you can call at charities including The South African Depression & Anxiety Group.
- Manage your worries: Instead of allowing the things you are worrying about to stay with you all day, set aside some specific time to focus on those worries. Writing them down in a notebook can also help.
- Breathe: Breathing exercises can help reduce anxiety – check out this NHS guide.
- Complementary therapies: Other types of activities may help reduce anxiety, including things like yoga, meditation, aromatherapy, massage, and reflexology.
Tips for self-care
Besides handling stress and worry, taking care of yourself in other ways is important when looking for a job. One thing that can suffer, especially if you get turned down a lot, is how you feel about yourself.
Self-esteem is about how we see and value ourselves. It affects how we stand up for ourselves, notice our good qualities, and believe in ourselves. If you have low self-esteem, you might feel like you aren’t good enough to handle problems, which is really bad when you’re trying to find a job.
So, it’s very important to keep your self-esteem up and believe you can do it! Mind suggests these tips to help you feel better about yourself:
Learn about yourself: Figure out what makes you happy and what’s important to you. Writing it down can help.
Fight negative thoughts: If you’re being hard on yourself, ask yourself: “Would I say this to a friend?”
Tell yourself good things: Some people like to say positive things while looking in a mirror.
Saying no is good: If you struggle to be firm, remember that saying “yes” to everything to make others happy can tire you out. When asked to do something you don’t want to, stop for a moment, breathe, and consider your feelings before answering.
Don’t compare yourself to others: Try not to spend too much time on social media. People usually only show the good parts of their lives online, so you’re not seeing everything.
Reward yourself: Do things you enjoy, like cooking your favorite food or playing a fun game.
Final words
Finding a job can be hard, particularly with the current economy. Taking care of your mental health is always important, but it’s even more important when job hunting. This way, you can be positive and full of energy, which will help you succeed in your applications and interviews.
Using the tips and advice above, you can protect your mental health and stay strong during the job search. This will help you present yourself well and increase your chances of landing your ideal job.
