Author: Kristen Harris
Looking for a new job is considered one of the most stressful life events, and that’s legit – we see that stress in the candidates we work with every day. In part one of this series, Navigating the Shifting Job Market: Understanding the Current Dynamics, we shared some factors that are making the job market and job searches more challenging right now.
But knowing what’s happening doesn’t take away the stress. In listening to our candidates and others sharing online, we’re hearing a lot of job seekers talk about feeling down, disheartened, frustrated, overlooked, and overwhelmed. While this isn’t a fun topic to talk about, it’s very real so we wanted to dig in deeper and share some strategies that might help in coping with those feelings. Please remember – we are recruiters, not therapists; talking to a mental health professional might be helpful during this (or any) stressful time.
Having negative feelings during a job search is a complex issue influenced by various factors. First, let’s look at some of the factors creating these feelings:
The Emotional Toll of Job Searching
- Rejection and Uncertainty: The job market is competitive, and candidates at all levels of skill or experience can find landing their next role challenging. Companies are hiring to fit a business need, and if they don’t pick you it’s a business decision, not personal. But it still hurts! Frequent rejections and short- or long-term unemployment can take a significant emotional toll. The uncertainty and anxiety about finding a job, combined with repeated setbacks, can lead to feelings of inadequacy and frustration. This emotional strain can sometimes result in depression or a sense of hopelessness.
- Self-Worth and Identity: For many people, their job is closely tied to their sense of self-worth and identity. When meeting a new person, the first thing they ask you is likely “What do you do?” Most of us feel like what we do is who we are, and when we’re not working we’re not sure how to answer that. Prolonged unemployment or difficulty in finding a role that matches your skills and aspirations can cause a crisis of identity, leading to feelings of low self-esteem and anxiety. Again, these feelings are common and happen to people at all levels, in all types of roles.
Economic and Market Pressures
- Financial Stress: This is often the first and biggest stressor; we are immediately worried about the very real issue of needing an income. Financial instability due to unemployment or underemployment, can significantly impact mental health. The stress of managing bills, debt, and other financial responsibilities while searching for a job can lead to feelings of despair and fear.
- High Competition and Scarcity: When looking for a job is your job, it can feel like there are an endless amount of tasks that you need to complete – search for job postings, update your resume, network in your industry, submit for unemployment, gain new certifications – and then do it all again tomorrow. Other people are competing for the same jobs you are, and the sheer number of applicants going for each position can feel daunting. And if there aren’t many roles that seem to match your qualifications, that can exacerbate feelings of inadequacy and anxiety.
For an in-depth look current market factors and how they affect job searches, check out Navigating the Shifting Job Market: Understanding the Current Dynamics.
Social and Psychological Factors
- Isolation: Job searching can be a solitary process, leading to feelings of isolation. Work colleagues are a main source of social interaction for a lot of people; when we’re not working we often feel lonely and unimportant. The lack of social interaction, coupled with the stigma that sometimes accompanies unemployment, can exacerbate feelings of loneliness and powerlessness.
- Social Comparison: With social media, we see all the successes and achievements of others. Which can be great when they’re our friends and we’re cheering for them…but can be frustrating and isolating when we’re not feeling successful ourselves. Seeing peers advance in their careers or secure desirable positions can lead to unhealthy comparisons, feelings of inadequacy, and jealousy. Remember that many people are only showing their best selves on social media; they might also be going through challenges they’re not sharing. (We really appreciate those who do share more honestly, with the goal of encouraging and connecting with others.)
Trauma Dumping
- Need for Coping Mechanisms: “Trauma dumping” refers to the tendency to unload personal struggles or negative experiences onto others. This can be a valid way to cope with the stress and emotional burden of your situation. You might seek empathy or validation from peers, mentors, or support groups, which can be helpful. However, when you see others doing this, it can sometimes come across as overwhelming or intense and add to your own stress.
- Lack of Support Systems: Everyone needs a supportive network, whether it’s family, friends, organizations or other resources. But some people just don’t have a lot of support in their life, or feel like they’re leaning too hard on that network. Without adequate support systems, you can feel alone, scared, invisible, or like no one cares about you. People do care! Find a variety of support, whenever and wherever you can find it – in person, online, personal connections, business contacts, industry organizations, mental health professionals, and more.
Mental Health and Job Search Fatigue
Burnout: The job search process is exhausting! It’s exhausting when we do it willingly to move up in our career; even more so when it wasn’t our choice. The constant effort required to find job openings, tailor applications, prepare for interviews, connect and network, and follow up on leads can lead to burnout, further impacting mental health.
Mental Health Challenges: Speaking of mental health…any existing mental health challenges, such as depression or anxiety, can be exacerbated by the stress of job searching. And being unemployed or going through a job search can start to trigger those feelings, as we’ve noted throughout this article. These conditions can affect motivation, resilience, and your overall outlook on the job search process. We’ll say it again – if you are feeling stressed or overwhelmed, tap into your support system which might include seeking out the help of a mental health professional.
Okay, that was a lot. This is heavy stuff, so let’s take a deep breath and think about what we can control. Coping with the emotional and psychological stressors of a job search can be challenging, but there are strategies that can help:
Managing Emotional Toll and Rejection
- Shift Your Mindset: Recognize that rejection is part of the process. It’s a business decision, not a personal failure. Try to get feedback when you don’t get the job, and use that information to improve your approach.
- Celebrate Small Wins: Acknowledge every step of progress, whether it’s updating your resume, getting an interview, or networking…you did it! Setting and achieving milestones can boost your morale.
- Self-Care: Make time for activities that recharge you mentally and emotionally, such as exercise, hobbies, or meditation. Prioritizing self-care helps manage stress.
Addressing Self-Worth and Identity
- Separate Work from Identity: Remind yourself that your worth is not tied to your job title. Use this period to explore your interests, skills, and passions outside of work. That might even lead you to consider other types of work!
- Create a Personal Narrative: When asked, “What do you do?” focus on your professional journey or aspirations. For example, “I’m currently looking for opportunities that align with my expertise in [field].”
Managing Economic and Market Pressures
- Financial Planning: Take proactive steps to manage finances during unemployment. Budget carefully, seek financial assistance if needed, and look into temporary or freelance work to ease the pressure. Also, apply for unemployment; it’s a safety net in place for this exact situation, so use it.
- Set Realistic Goals: Set small, achievable goals each day to avoid being overwhelmed by the job search process. Dedicate specific time slots to different tasks (e.g., resume updates, networking, certifications). Treat it like it like work – schedule time, complete your projects, and take breaks.
Coping with Isolation and Social Comparison
- Stay Connected: Schedule regular check-ins with friends, family, or professional networks. Engage in activities that bring you together with others, whether online or in person.
- Limit Social Media: Social media can amplify feelings of inadequacy. Limit your time on these platforms or curate your feed to focus on uplifting content or industry news.
- Seek Support Groups: Join job search or career support groups, either locally or online, where you can share experiences and advice with others in similar situations.
Navigating Trauma Dumping and Support Systems
- Balance Giving and Taking: When sharing your struggles with others, aim for a balance between seeking support and allowing space for others’ experiences. Mutual support builds stronger connections.
- Build Your Support System: If your current network is limited, seek out new connections through industry groups, local organizations, or online communities. Professional counseling is also a valuable resource when coping with emotional challenges.
Managing Mental Health and Burnout
- Establish a Routine: Create a structured daily schedule that includes job searching, self-care, and breaks. A routine can help you feel more in control and prevent burnout.
- Take Breaks: Avoid all-day job hunting. Step away to do something you enjoy, like walking, reading, or spending time with loved ones. Short breaks help prevent mental fatigue.
- Professional Help: Don’t hesitate to seek help from a therapist or counselor. Mental health professionals can offer coping techniques and emotional support, and are more accessible now through online services.
Hang in there!
The job search process often leads to intense emotional strain and psychological pressures. Understanding the challenges you’re facing and seeking out support can help you navigate the job search with greater resilience and hope. We know it’s hard – sometimes all you can do is embrace the suck and get through it. And once you get through it, we know there’s something better on the other side.