Managing Job Search Stress

Tips for Managing Job Search Stress

Job searching is hard. However, no matter your major, degree or career aspirations, there are steps you can take to help you navigate the process and minimize the stress. And be sure to meet with a Career Center advisor along the way!

Stay Organized

The application process typically involves multiple steps and can span several weeks or months. That’s why we suggest starting to search and apply for positions six months or more before your desired start date.

Create systems to keep yourself organized, such as tracking your applications in a spreadsheet. Save a copy of the job description for each position so that you can access it later when invited to interview. Learn more about staying organized in the job search.

Set Reachable Goals

Landing a job is a big process, so breaking it down into achievable steps can help it feel more manageable. Set yourself “S.M.A.R.T.” goals: Specific, Measurable, Action-based, Relevant and Time-bound.

And be sure to celebrate each milestone! When you update your materials, send out your goal number of applications in a week, or get invited to an interview, you can acknowledge those achievements by doing something that makes you feel good.

Talk to People

When navigating the challenges of the job search, sometimes it helps to get a new point of view from people who have been there before. Try reaching out to mentors, advisors, alumni or others in your network who can offer perspective and support. Learn more about connecting with your network.

At the same time, remember not to compare yourself to others. We all have our own journeys to navigate and no two people will go about it the same way. Do the best you can with the resources and opportunities you have available to you.

Focus on What You Can Control

There are a lot of parts of job searching that you can’t control. However, we are what we pay attention to – so by paying attention to things we can control, we can feel more in control.

Try focusing your energy on the aspects of the process that you control: the way you research an employer or position description, the quality of your resume, CV or cover letter, the effort you put into preparing for an interview. When you give your best effort in these areas, you are better equipped for any challenges you may face.

Another aspect over which you have some control is your own expectations. For example, set yourself an expectation that rejection is likely in any job search. When you face rejection, allow yourself to feel disappointment – and also look for ways to treat it as a learning experience.

Give Yourself Grace

Throughout the job search, the outcome won’t always be what you hope for. When you receive disappointing news about a position (or don’t receive any response at all), remember to give yourself grace. Some basic strategies that may work for you include practicing gratitude (write down three things you are grateful for today) or positive self-talk (say kind things about yourself as if speaking to a beloved friend).

Remember that your brain and your body are connected, so don’t forget to take care of your physical self during the job search. Take breaks, eat healthy foods, exercise and get enough sleep. You can’t perform the best in your applications and interviews if you aren’t taking care of these basic needs.

Use Your Resources

You don’t have to navigate the job search alone! There are lots of ways to get support in your job search.