Why Care for Your Mental Health?

Ever wonder how long it takes to land that dream job? The U.S. Bureau of Labor reports an average of 5 months for unemployed individuals to secure new roles. That’s a significant chunk of time that can take a toll on your well-being. So, how can you effectively care for your Mental Health while on your job search?

Job hunting is often an emotional rollercoaster. It’s crucial to care for your mental health during this challenging period. With 92% of workers prioritizing psychological well-being, according to the APA’s 2023 Work in America survey: Workplaces as engines of psychological health and well-being, it’s clear that maintaining mental wellness while pursuing career goals and on your job search is vital.

This article explores three practical strategies to help you navigate the job search process while being mindful of your mental health. From establishing routines to seeking support, I cover essential tips that I have used to help me stay resilient and focused during my job search.

Key Learnings

• Setting achievable goals helps prevent burnout
• Maintaining a structured routine aids in mental wellness
• Seeking emotional support is crucial during your job search
• Engaging in self-care activities reduces stress levels
• Personal worth extends beyond employment status

Understanding the Mental Toll of a Job Search

A job search can be very tiring and emotionally hard. It often makes you feel sad, especially when you leave a job you know, and get turned down by employers or get the rejection email. It’s important to know these feelings and to find ways to care for your mental health and stay mentally healthy while looking for a job.

The emotional rollercoaster of job searching

When looking for a job you will often feel many emotions filled with highs and lows. Ranging from happy, anxious, frustrated, or not feeling good enough about yourself. At the beginning of the job search, there’s often a sense of optimism and excitement as candidates imagine new possibilities and opportunities. However, as the process unfolds, this enthusiasm can quickly give way to anxiety, frustration, and self-doubt.

For many, the uncertainty of not knowing when or if they’ll land a job can be a significant source of stress. Each rejection or lack of response from potential employers can feel like a personal setback, leading to feelings of inadequacy or questioning one’s skills and qualifications. This emotional toll is further compounded by the pressure to stay motivated, continue applying, and maintain a positive outlook, even when faced with setbacks.

On the flip side, moments of hope arise when you secure an interview or receive encouraging feedback. These glimmers of progress can feel like breakthroughs, temporarily lifting spirits. However, the waiting periods between these moments can be agonizing, as you grapple with anticipation and fear of potential rejection.

This constant ebb and flow of emotions can leave you feeling emotionally drained and exhausted. It’s important to acknowledge these feelings as part of the process and find ways to manage them—whether through seeking support from friends and family, practising self-care, or breaking down the search into smaller, manageable tasks.

Ultimately, the emotional rollercoaster of job searching is a shared experience, and recognizing that it’s normal to feel a range of emotions can help alleviate some of the pressure and self-criticism that often accompanies it.

Common stressors during a job search process

Many things make a job search stressful:

• Financial worries;
• Being out of work for a long time;
• Getting turned down a lot;
• Feeling stressed in interviews;
• Not knowing what the future holds.

These stressors can mess with your sleep, eating, and overall happiness. Using mindfulness and self-reflection can help deal with these stresses and keep a positive outlook.

Impact of prolonged job searching on mental well-being

Looking for a job for a long time can impact your mental health. You might feel sad all the time, lose confidence, have increased feelings of stress and have trouble focusing. The repeated cycle of applying, waiting, and facing rejections or silence can create a sense of hopelessness and self-doubt. Over time, this can result in emotional exhaustion, loss of motivation, and even depression. Job seekers need to prioritize their mental health during this challenging period by seeking support, maintaining a routine, and finding ways to stay positive amidst the uncertainty.

“For me Job hunting can be the most exhausting, painful, and ultimately rewarding process I’ve ever experienced.”

To fight these negative feelings, it’s key to take care of yourself while on a job search. Keep a routine, set achievable goals, and have people to support you. This can help avoid job search depression and keep you driven in your career.

1. Establish a Structured Job Search Routine

Creating a balanced routine while searching for a new job is key to your success and mental health. A structured approach keeps you focused and lowers stress during this tough time. I like to start the day with some exercise, a run, a walk or going to the gym before I start my job search activities.

Setting Realistic Goals and Deadlines

Begin by setting daily job search goals that you can reach. Research shows this can increase productivity by 25%. Break down big tasks into smaller steps to avoid feeling too much pressure. Please celebrate small victories, like getting your first interview or making a new connection, to keep you motivated.

Balancing Job Search Activities with Personal Time

Set aside specific hours for job applications and networking. Then, do things you enjoy. About 70% of job seekers who take time for self-care feel less stressed and more focused. Try volunteering at an animal shelter, mentoring or exercising for 30 minutes daily to manage those stress levels. My favourite is to take a long walk or go to the gym and hit that punch bag. Taking care of your physical health with help will also care for your mental health which is crucial during a job search:

• Prioritize regular exercise, a balanced diet, and adequate sleep
• Engage in stress-reducing activities like meditation, deep breathing, or yoga
• Pursue hobbies and interests unrelated to your job search
• Connect with supportive friends and family members

Incorporating Self-Care into Your Daily Schedule

Make self-care a top priority while job searching. Practice mindfulness through yoga, meditation or journaling to deal with your emotions. Join support groups or workshops to learn new strategies and grow your network. Remember, taking care of your mental health is as important as finding your next job.

“Routines are essential for life and job search success. Lack of structure can lead to passing time quickly, with months going by without progress.” – Donna Sweidan, Career, Health, and Wellness Coach

By setting up a structured routine that balances job search activities with personal time and self-care, you’ll be ready to face the challenges of finding new employment. You’ll also keep your mental well-being in check and remember to celebrate those small victories and milestones in your job search process.

2. Stay Organized to Reduce Stress

A job search can feel overwhelming. But, staying organized can help manage stress, improve well-being and ultimately care for your mental health. A clear plan keeps you focused and in control. Begin by setting out your career goals and what you’re looking for in a job/company.

Use a spreadsheet to track your job search progress. Include job descriptions, company contacts, and application status. This way, you can easily keep up with your efforts and avoid worrying about forgetting important details.

Organize your application materials with folders or digital tools. Google Drive (my preferred) is great for keeping resumes, cover letters, and references in order. Save job descriptions for later use in interviews.

• Create separate folders for each job application
• Use a calendar to schedule application deadlines and interviews
• Set up email filters to manage job-related communications
• Focus on aspects you can control, like improving your resume, LinkedIn or networking skills

A clean desk and workspace boosts focus and productivity. Multiple studies have found that clutter can hurt your concentration. Keeping your job search materials organized helps you succeed and reduces stress from having to hunt for important documents.

“Organization isn’t about perfection; it’s about efficiency, reducing stress and clutter, saving time and money, and improving your overall quality of life.” – Christina Scalise

Staying organized while on a job search is more than just being efficient. It’s a way to take care of yourself and improve your wellbeing. A well-planned approach helps you feel like you’re making progress, even when job hunting is uncertain.

3. Care for Your Mental Health Through Social Support

It’s tough to balance mental wellness and job searching, but having social support helps a lot. Studies show that good social connections can shield you from stress and boost your mood. Let’s see how you can use social support to help during your job search.

Joining job seeker support groups

Meeting others who face the same challenges is very helpful. Job seeker support groups (either virtually or face-to-face) let you share stories, swap advice, and support each other. You can find these groups on LinkedIn, Meetup or Facebook. They help you stay positive and focused on your job search knowing you are not alone.

Networking as a form of emotional support

Networking isn’t just for finding jobs; it’s also for emotional support. Going to online, in-person events or coffee catchups can help you make new friends and grow your professional network. These connections can give you valuable advice, make you feel more confident, and show you’re not alone in your job search.

Seeking professional help when needed

A job search is stressful, so if you’re feeling overwhelmed, don’t be afraid to ask for help. Many places offer free mental health services, and some employee assistance programs (EAP) can help even after you leave. Remember, taking care of your mental health is as crucial as finding a new job.

Don’t Stop and Keep Going

I know it’s hard, but navigating a job search can be a challenging and emotionally taxing experience, particularly when considering the impact on mental health. By establishing a structured routine, you can create a sense of normalcy and control, which is essential for maintaining focus and motivation. Practising self-care and stress management techniques not only supports physical health but also enhances emotional resilience during this often unpredictable journey.

Finally, setting realistic goals and expectations allows you to celebrate small victories and maintain a positive outlook despite setbacks. By prioritizing care for your mental health through these strategies, you can approach your job search with renewed strength and clarity, ultimately leading to a more successful and fulfilling career transition. Remember, taking care of your mental well-being is just as important as finding the right job—both are crucial for long-term success and happiness.

Recognize that rejection is part of the process and not a reflection of your worth

Further reading and Help

I have detailed Job Hunting Tips: 6 of the Best to Take Charge in another blog article that you can undertake to make your job search a little easier. By following these job-hunting tips, you can maintain momentum, build resilience, and increase your opportunities for landing a new job. This will also enable you to feel more in control which should increase positivity and help care for your mental health.

So how do you care for your mental health when on a job search to make it easier on yourself and your loved ones?

The views and opinions expressed in this blog are solely my own and reflect my personal experiences. While I strive to provide helpful information and share what has worked for me, please remember that everyone’s situation is unique. The content provided here is not intended as professional advice. If you require specific guidance or support, I strongly encourage you to seek assistance from qualified professionals in the relevant field