Overcoming Job Search Anxiety: 9 Strategies for Relief

Try these techniques to take your job search anxiety away!

Is job search anxiety holding you back? Don’t worry – your feelings are completely valid. But you don’t have to suffer in silence. Fortunately, there are approaches that you can use to help you deal with your anxiety. In the following guide, we break down why looking for a job is making you anxious, what your trigger points are, and nine strategies to combat it.

What is job search anxiety?

Job search anxiety is exactly what it sounds like – any form of anxiety that is related to looking for a new job. And it’s more common than you might think. Most of us feel nervous during this process, with 93% of Americans experiencing anxiety right before an interview. But it doesn’t end there. Every aspect of the job search process has the innate potential to make us anxious.

Whether you are out of work and looking for a new job or want to jump ship from your current company, making that move can be tough. Make no mistake; there are countless obstacles that stand in your way. However, the last thing you want is your own anxiety to stop you from reaching your career goals. Luckily, there are strategies you can employ to overcome it.

Why looking for work makes you anxious

Before we get into the strategies for overcoming job search anxiety, let’s take a moment to talk about why it happens. As you well know, looking for a new job can be a stressful process. If you are beating yourself up about why it makes you so anxious, go easier on yourself. It’s perfectly normal to feel this way. Here are some of the reasons that you may be feeling out of sorts:

Our careers are linked to our self-esteem

For many of us, the job that we have contributes to our sense of self. Think about it. When you meet someone, one of the first questions that they will ask you is what you do for a living. That can make it feel as though a person’s career represents them as a character. While that is not the case, you may feel as though your confidence levels align with your standing at work.

Losing your job quite literally leads to grief

If you have lost your job, you may experience the psychological stages of grief. For many people, being unemployed can impact their sense of self and sense of purpose. Not only have you lost your income, but you have also lost the main thing that you do on a daily basis. While the stages are not linear and can be experienced in any order, they include:

Anger and scapegoating
Bargaining
Despair and depression
Acceptance

Needless to say, if you are experiencing any of these emotions, you are not alone. It may be helpful to reach out to a professional to support you through this period of uncertainty. You can also benefit from speaking candidly to your friends and family about your experiences.

Nobody out there likes rejection

Rejection is a core part of this process — and it stings. The average job seeker receives between six and 10 rejections before they land a new role. What’s more, job seekers tend to start losing confidence in themselves after they get the fifth rejection. With that in mind, you should not let rejection bring you down. Your next application could be the key to success.

While no one likes rejection, it can be worse for certain individuals. For example, people who have ADHD often experience Rejection Sensitive Dysphoria (RDS). That can make job seeking more difficult, with people often experiencing extreme anxiety before an anticipated rejection.

You can start to doubt yourself

When you are searching for a new job, it can wear away at your confidence. As we have covered, this can be worse when you start to receive rejections. One of the most common causes of job search anxiety is a sense of self doubt. We all have periods of this, however, this can become more prevalent when we are looking for new positions.

The reason is that our brains see every new rejection as ‘evidence’ that we are not good enough. While that is not the case, it can be hard to get out of that mindset once you start to go down that route. This is an example of negative thought patterns which contribute to your overall stress levels. If you are struggling with this problem, there are a selection of cognitive behavioral techniques (CBT) that you can try for yourself or seek professional help.

The best strategies for overcoming job search anxiety

Now that we have covered why job search anxiety exists, let's talk about what you can do about it. You already know that it’s holding you back, but you may be so paralyzed by the feeling that you have no clue how to move forward. While there’s no magic solution, there are strategies that you can use to help you along the way. Let’s take a look at nine options.

1. Understand your anxiety triggers

First up, it may be helpful to identify which parts of the job search process make you anxious. Understanding and acknowledging your triggers is the first step toward overcoming them and learning to manage your anxiety. So, what are yours?

As you might imagine, people’s anxiety triggers can vary wildly. However, it is often specific milestones or events that make people feel stressed out. Take a moment to consider your specific job search anxiety warning signs. Some examples may include:

Applying for jobs

The uncertainty that comes with applying for a new job cannot be overstated. If you are the type of person who likes to be in control of situations, you may find this period extremely hard to manage. Try to keep in mind that you are not the decision-maker in this scenario. Therefore, there is no way that you can control the outcome. All you can do is your best when applying.

Comparing yourself to others

Does it feel as though everyone around you is thriving? When you are looking for a job, you can easily fall into the trap of comparing yourself to others. This is often one of the main causes of job search anxiety. The last thing you need right now is to hear about a friend’s promotion or a new job that someone has landed. Put simply, it won’t help you to stay focused. You might choose to deal with this by staying off social media, particularly Facebook and LinkedIn.

Attending job interviews

We won’t beat around the bush – attending job interviews can be extremely nerve-racking. It doesn’t matter whether it’s your first ever interview or your thirtieth, you will likely feel on edge. The good news is that a small dose of anxiety can help your performance. If you struggle with these feelings in the lead-up to an interview, it may be helpful to keep that fact in mind.

Acknowledge the fact that many people find it challenging to do job interviews. You are not alone. One way to combat this type of job search anxiety is by doing your homework ahead of time. Making sure that you are as prepared as you can be for the interview could make all of the difference. For example, you might practice interview questions at home and prepare for them.

Waiting for an employer’s response

Nobody likes waiting to see whether they have got a job or not. When the interviews are over, you might find that it is difficult to calm your nerves and stay relaxed. If that is the case, you might want to look at ways in which you can take your mind off the upcoming response.

Try not to put too much emphasis on a single application. As we have already discussed, rejection is common when you are job-seeking. Once you learn how to stop obsessing over your job search, you will feel much lighter. Explore other activities, hobbies, and interests too.

2. Engage in physical activity

Physical activity has been proven to reduce your stress levels. While you might feel as though you have zero time or energy to work out, making this a priority is a savvy move. Not only will it lower your job search anxiety, but it will also increase your optimism and make you happier.

Engaging in physical activity doesn’t just mean hitting the gym, although that is one way to get it in. Different people prefer different styles of exercise. To ensure that you stick to this habit, you should choose an activity that suits your personality. Here are some examples to try:

Sports. Joining a sports team works two-fold. For one thing, you will have to be physically active to be on the team. However, there’s another benefit. Teams are inherently social. You will have the chance to socialize with like-minded people and bond over a shared hobby. Look into any sports teams near you and get started.
Dance. You don’t have to join a dance class to do this exercise. Simply create a playlist, set aside some time, and dance like no one’s watching. You can set a reminder on your phone to do this every day. Short bursts of high-intensity activity will help you combat your stress levels while also giving you a mood boost. You might say it’s a win-win.
Go for a walk. Walking in nature is a simple way to meet your exercise goals. Not only will this improve your physical fitness, but it also helps you increase your mindfulness. While you are walking, try to notice the key things around you. For example, you could count the leaves on a tree, try to spot certain birds or look out for flowers.

Figure out what type of exercise works for you and add it to your routine. Frame this as something to look forward to rather than something to dread. You are engaging in self-care.

3. Try some mindfulness exercises

Mindfulness is all about being in the present moment and being aware of the things around you. So often, we live in our heads. You may be thinking about the future, worrying about the past, or even making up imaginary scenarios. If that sounds familiar, you need to be more mindful.

There’s a wide range of different mindfulness activities out there. Mindfulness apps such as Headspace, Calm, and Simple Habit can help you get started on this journey.

4. Don’t try to do everything at once

Do you feel as though the clock is ticking? That is a major part of job search anxiety. You may feel as though there aren’t enough hours in the day to get everything done. However, when that thought creeps into your mind, you need to challenge it pronto.

The fact of the matter is that you cannot do everything at once. If you try doing that, you will be headed for burnout sooner rather than later. Give yourself a break – literally.

5. Make a clear job search plan

Do you feel like things are out of your control? Some things, like whether an employer hires you, are. However, you have the chance to take mastery over the rest. Enter the job search plan. Break down each of the stages into small and manageable tasks as follows:

Decision-making. Figure out where you see your career going, what type of jobs you want to apply for, and where you can find them.
Research. Next up, you need to research your chosen career. Consider whether you need to upskill, what qualifications you need, and what level of job you can apply for.
Resume writing. Making sure that your resume is up to scratch is a must. Take the time to create a resume that accurately depicts where you currently are in your career.
Networking. Heading to networking events is a great way to find out about new opportunities. You can also attend career fairs, too.
Job searching. Where will you look for vacancies? Make a list of the job boards and sites that you commonly use.
Tailoring your resume. When you see a role that is perfect for you, it’s important to tailor your resume accordingly and optimize it for the ATS software.
Applying for roles. Aside from having a tailored resume, you also need time to apply for roles. That means writing cover letters, filling out application forms, and the like.
Interview prep. Getting ready for upcoming interviews is a major part of the process. Allow yourself the time to make sure that you feel confident going in there.

Of course, you might have additional tasks that you need to cover, depending on your goals. Whatever the case, break down each part of the job seeking to lower your anxiety levels.

6. Celebrate your wins – even the small ones

Job searching is fraught with peaks and troughs. While the dips may get you down, try not to focus on them too much. Instead, take the time to not only notice but celebrate your wins. Paying attention to the positives may help you to change your outlook for the better.

7. Confide in a friend or family member

Talking things through with someone you trust can be hugely helpful when battling job search anxiety. If you are finding things hard, don’t be afraid to reach out to a loved one and share your experience. Social support can help you to relieve your stressors. Use that resource.

8. Stick to a solid daily routine

If you are out spending all of your time job searching, your routine can suffer. However, once you fall out of your schedule, it can be hard to get back on track. While you don’t technically need to be up at any specific time in the morning, try to keep to the same time each day.

Create a routine that works for you. You might include what time you should wake up, when you will have breakfast, and when you will carry out certain tasks. Make sure that you also include time for recreational activities and self-care tasks, such as exercise.

9. Remember to take breaks

Looking for a job can turn into a full-time job. However, dedicating your every waking hour to this task is not reasonable. Instead, you need to make sure that you take regular breaks. You may decide, for example, to take entire days off and do something else. This approach means that you can come back to job searching when you are feeling fresh and rejuvenated.

Takeaway

Job search anxiety is a common problem. Using the above strategies, you can start to tackle it. Don’t be too hard on yourself when you are looking for a job. It can be a challenging process. That is sure to take its toll on your mental health. However, by employing the right approaches, you can make sure that you are doing the best thing for yourself and your future.

Relieve your job search anxiety by letting us help you. Get your free resume review now and find out how you can level up your applications.