Managing Job Search Stress - 10 Coping Strategies for Success

The importance of self-care during your job search + 10 coping strategies to get you to the other side faster and with less stress

There’s a little acknowledged but highly common side effect of job hunting that few people want to talk about.

When we start off looking for a job, usually we have a very positive outlook. We update our resume, cover letter, and LinkedIn. We start applying, and hope that one of these will land us an interview.

Then the problems start.

Applications quickly get rejected, or not even acknowledged. Interviews may take place, and then comes the ghosting. You may even get so far as to have multiple interviews, complete take-home assignments, and psychometric tests, all for it to end with a lowball offer or nothing at all. After sending out up to hundreds of applications, eventually you land a job. It may not be your dream job, but it sure looks great in comparison to the job search process you’ve just gone through.

It’s hardly surprising that a significant number of job seekers report feelings of stress, frustration, or, in some cases, even trauma.

Yet they’re expected to just keep trying, because what’s the alternative?

At JobLeads, over the past two decades we’ve supported thousands of job seekers on their job search journey. We’ve been with them through their struggles and cheered them on in their victories.

To help you cope with the ups and downs of job hunting, our career experts share 10 powerful tips to help you maintain your well-being throughout the journey.

10 Coping Strategies to Keep You Motivated and Support Your Mental and Emotional Health During Your Job Search

#1 Don’t let your job search take over your life

While it’s totally understandable that you want to find a new job ASAP, don’t let other aspects of your life (such as your family, sleep, diet, and hobbies) be impacted by your determination. One of the very best ways to manage this (and to find a job faster) is to have a job search strategy. This can be as simple as a 1-page plan with to-dos to optimize your resume and LinkedIn profile, a list of job sources, a rough schedule for how and when you’ll carry out job search activities each day, and space to keep notes on your progress and any action points.

Sometimes we can become stressed when things don’t happen as quickly as we expect. But unless you’re very lucky, it may take weeks (or sometimes months) to find a new job. That’s just the reality of job hunting and it has nothing to do with you personally. Although you may be ready to start immediately, companies still need time to post the job, review applications, discuss these internally, set up and conduct multiple interviews, narrow these down to a shortlist, have more internal discussions, agree on an offer, have all this signed off by leadership and HR, wait out the successful candidate’s notice period, and get them on board. Keep on searching and applying until you finally receive a concrete offer. That way, you’ll always have something in progress, and if an offer falls through or you get ghosted, another offer won’t be too far behind.## #2 It’s very normal to feel stressed

Finding a new job can definitely be highly stressful. And it’s totally OK to admit that. Instead of avoiding it, instead find ways to address it. For example, after achieving a goal (whether that’s hitting a certain number of applications sent out each day, or preparing for an interview), indulge in something you enjoy. This could be a massage, reading a book, going out for coffee and cake, or taking a hike with a friend. Just do what you love! Micro rewards along the way are a great method to keep you motivated and distract yourself during those stressful moments.

#2 If you feel out of your depth, reach out to an expert and do some research

Perhaps you don’t know where to start your job search or why Applicant Tracking Systems could be the reason for all the rejections. Maybe you can’t find sufficient job opportunities or have no idea how to prepare for an upcoming interview.

Take some time to do your research. There’s thankfully loads of helpful material out there on the internet. Whether it be YouTube videos, online courses, guides, templates, or one-on-on career coaching, there are many options to choose from. Just be careful and check the quality of the source, as there’s also a lot of false information spreading in the online space from so-called experts looking to make some quick money but without the background to support their claims.

That way, you’ll cut down on wasted time and rejections by knowing the rules of the game. I recommend you check out JobLeads as we have invested almost two decades to develop tools and guidance to help job seekers land a better job faster. Starting with a job search that aggregates the job market across various industries with millions of the latest job offerings, a database with relevant headhunters in your field, MasterClasses, guides, and webinars. Or if your resume is bothering you, our career experts will analyze it and give you detailed feedback about necessary changes. Just check our FREE RESUME REVIEW. Jobscan is also a great tool to help you optimize the keywords in your resume for each job listing you want to apply for.

#3 Have a schedule and take regular breaks

One of our strongest pieces of advice is to have a job search schedule in place, and to take frequent breaks. For example, perhaps you’d like to search every day from Monday to Friday in the mornings. So, prepare a schedule for each day, breaking it down into specific activities and approximate timings. These could be searching on JobLeads, optimizing your documents, sending applications, reaching out to your network on LinkedIn, or practicing your elevator pitch to present yourself better. We recommend no more than 2-3 hours a day in total, depending on your other commitments. Use the rest of your day for family, relaxation, or your current job. 2-3 hours might sound a lot, but if you consider that you’ll work about 90,000 hours over your lifetime, that investment is worth it, don´t you think?

#4 Seek therapy

If you’re finding yourself super stressed or even traumatized by your ongoing job search, don’t ever feel like you have to do this alone. As well as your support network, there are plenty of in-person and online therapists who specialize in helping you work through your feelings and uncover any deeper issues. This can be especially useful for job seekers who suffer from anxiety in other situations.

#5 Set realistic goals

When you first start looking, you’ll be full of energy and enthusiasm. You’ll want to spend hours a day pursuing job opportunities, hoping it will get you there faster. Maybe it will, but more likely you’ll burn yourself out in a matter of weeks. See #1 and #4 above when setting your job search goals. Ask yourself, is your plan achievable? Have you set realistic goals and a realistic timeframe? Run your plan by a friend to get their feedback.

#6 Acknowledge that your job search will take time

Sometimes we can become stressed when things don’t happen as quickly as we expect. But unless you’re very lucky, it may take weeks (or sometimes months) to find a new job. That’s just the reality of job hunting and it has nothing to do with you personally. Although you may be ready to start immediately, companies still need time to post the job, review applications, discuss these internally, set up and conduct multiple interviews, narrow these down to a shortlist, have more internal discussions, agree on an offer, have all this signed off by leadership and HR, wait out the successful candidate’s notice period, and get them on board. Keep on searching and applying until you finally receive a concrete offer. That way, you’ll always have something in progress, and if an offer falls through or you get ghosted, another offer won’t be too far behind.

#7 Don’t take rejection personally

It can be very hard not to take rejection personally. It feels like hiring companies just can’t see your great experience and culture fit and give you a chance. In actual fact, they may indeed appreciate all this. Rejection doesn’t mean you aren’t a great fit. It usually means that someone else was an even better fit (and when you land that job, you’ll be a better fit than the other great people who were rejected only because you stood out more). Rejection also happens because (and this is quite common) the hiring manager’s budget is pulled, the recruitment process is put on hold, or an internal candidate appears. None of which has anything to do with you personally and is no reflection on your excellent potential fit. If job hunting is getting you down in the dumps, remember that you’re not alone. By prioritizing self-care, implementing coping strategies, and fostering a positive mindset, you can navigate the potentially traumatic aspects while minimizing stress and finding that new job faster.

#8 Improve your job search skills

An essential component to accelerating your job search and securing a fantastic role is the continual enhancement of your job search skills. This means not only the mastery of job searching techniques, but also the broader commitment to lifelong learning. An investment in your skill set is an investment in your future, yielding dividends that extend far beyond just your job search. By staying current with industry trends, advancing your qualifications, and proactively seeking out learning opportunities, you’ll increase the efficiency of your job search and become a more compelling candidate. This commitment to professional growth ensures you remain competitive in today’s rapidly evolving job market and improves your potential for securing a better position more swiftly. Remember, lifelong learning isn’t just a personal investment; it’s a career strategy that pays off.

#9 Leverage the power of networking

Networking is a cornerstone of effective job searching. Building and nurturing a broad professional network opens doors to opportunities that might not be publicly advertised. It’s through these connections that job seekers can gain insider perspectives about companies, discover potential job openings, and even receive recommendations that can increase their chances of securing an interview. Networking isn’t just about attending industry events or job fairs; it also encompasses online platforms such as LinkedIn, where job seekers can engage with industry professionals, join relevant groups, and participate in discussions. Remember, networking is a two-way street: it’s about forming genuine, mutually beneficial relationships. As you help others, you’ll find that others are often willing to help you in return, creating a ripple effect of opportunities in your job search journey.

#10 It’s very normal to feel stressed

Finding a new job can definitely be highly stressful. And it’s totally OK to admit that. Instead of avoiding it, instead find ways to address it. For example, after achieving a goal (whether that’s hitting a certain number of applications sent out each day, or preparing for an interview), indulge in something you enjoy. This could be a massage, reading a book, going out for coffee and cake, or taking a hike with a friend. Just do what you love! Micro rewards along the way are a great method to keep you motivated and distract yourself during those stressful moments.

Key takeaways:

1. Job hunting can be emotionally challenging. Acknowledge the impact it may have on your well-being. There’s nothing wrong with the way you’re feeling.

2. Establish a routine that incorporates activities promoting mental and emotional well-being. Implement coping strategies such as setting realistic goals, seeking support from your family and friends, and celebrating small achievements to manage stress effectively.

3. If your job hunt becomes overwhelming, seek professional support from therapists who can guide you through the emotional challenges, trauma, or anxiety that may arise during the process.

4. Make time to surround yourself with a supportive network while also taking advantage of the job hunting period to enhance your job search knowledge and skills.

5. Cultivate a positive outlook, set realistic goals, and stay resilient in the face of setbacks or rejections. Don’t take it personally!

6. Investing time and effort into continuously enhancing your job search skills and pursuing lifelong learning can significantly accelerate your job search.

7. Effective networking, both online and offline, unlocks a wealth of hidden job opportunities and provides invaluable industry insights, thereby significantly amplifying your job search potential.

For more insights, tips and strategies related to this topic, be sure to read our other articles: Craft a Fulfilling Career with Your Personal Memento Mori & 6 Strategies to Maintain Life-Work Balance During Job Search

Related questions

What specific self-care activities are most effective for mitigating the emotional toll of job seeking?

Regular physical exercise, such as running, going to the gym, or playing team sports, along with practicing meditation and mindfulness, and pursuing other hobbies or interests can be helpful in managing the emotional challenges that come with job seeking. These activities can serve as a healthy distraction and provide a sense of accomplishment outside of the professional realm.

How can I effectively measure and recognize the signs of job search-related stress or trauma?

Signs of job search-related stress include physical symptoms like headaches, changes in sleep and appetite, and emotional symptoms like irritability, anxiety, or feeling down. You may also lose motivation, procrastinate, withdraw socially, or change your routine. To manage stress, keep a mood journal, use scales like the Perceived Stress Scale, or seek feedback. Take care of yourself by exercising, practicing mindfulness, and seeking support. If overwhelmed, seek professional help.

What are effective networking strategies to use during the emotional ups and downs of a job search?

It's important to approach connections with authenticity and a mindset of mutual benefit rather than seeing each interaction as a means to an end. Leveraging platforms like LinkedIn to share insights or engage with content relevant to your industry can attract positive attention. Participating in professional forums or attending webinars not only expands your network but also keeps you informed and engaged with your field, potentially opening up new opportunities. Moreover, setting small, achievable goals for networking, such as reaching out to a certain number of contacts per week, can make the process feel more manageable and less daunting.

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