The job search can be an anxiety-producing process. The uncertainty of the global pandemic adds stress on top of the already arduous task of finding a job in a competitive job market.
How do you care for your mental health while job searching? What does it look like to protect your energy during these trying times? How do you avoid job search burnout?
4 Steps to Manage Your Mental Health While Job Searching
Here are four strategies to manage your mental health while job searching during the global pandemic:
1. Create a job search schedule.
Start by getting organized with your job search. Create a job search schedule that works for you and your goals. While implementing a routine is important during any job search, it is particularly crucial during COVID-19 given the uncertainty that surrounds us. Routine helps reduce feelings of anxiety and feeling overwhelmed by allowing you to focus on what is immediately in front of you.
It is important to develop a job search routine that allows you to focus on those aspects of the search that are within your locus of control. For example, focus on the number of applications you send out rather than the number of interviews you will land.
Also, avoid focusing your entire day on the job search. It is a myth that looking for a job has to be a full-time job. One of the quickest ways to achieve burnout is turning your job search into a full-time job. You want to set aside time throughout the day for yourself and your self-care.
2. Take time for yourself and your mental health.
Self-care is a critical component of the job search. Keep your spirits up throughout the job search by intentionally carving out time for yourself each day. Although it may sound counterintuitive, I encourage my full-time job seekers to spend no more than a few hours per day on the job search. I want them to also focus on the other aspects of their health and well-being like eating healthy, exercising, and socializing. This is because I want them to be on their A-game when they land an interview. There is nothing worse than landing an interview, only to go into it feeling subpar.
Know that self-care looks different right now. While you may not be able to go to the spa or out to brunch with friends, that does not mean you cannot still practice self-care and self-love. You can still order take out, have virtual brunch with friends, take a bubble bath, watch Netflix, the list goes on. There is a plethora of opportunities to love and appreciate yourself right now.
3. Celebrate your accomplishments.
Avoid the mistake of only celebrating the major milestone of landing your dream job. Stay positive throughout the job search by taking time to celebrate often. Congratulate yourself on the smaller victories like sending off each application, landing informational interviews, and securing interviews. (Heck, getting dressed during the pandemic deserves a celebration along with a soy, sugar-free vanilla latte!)
Some job seekers find it helpful to keep a Daily Job Search Accomplishment Journal, a practice where they write down their job search accomplishments every evening. This reflection gets them in the habit of celebrating their accomplishments — both big and small — on a regular basis. You may find it helpful to involve your family and friends in your reflection process too.
4. Ask for help — with your career and your mental health.
Remember that you do not have to navigate the job search alone. With upwards of 80% of roles being filled by way of networking, you should not navigate the job search alone. Begin by reaching out to people in your professional network who work at your target company. Harness the power of your network to get introduced to decision-makers. Once you have exhausted your immediate network, reach out to people in your dream role at your target companies. Set up informational interviews, learn about the culture, and inquire about the company’s application and interview processes. More often than not, people are willing to help you out.
Beyond asking for help with the tactical components of your job search, do not be afraid to ask for help with job search burnout. Consider asking a friend or two to serve as a mental health and job search accountability partner. Be explicit with what you need and how often you want to check in with one another to ensure you stay on track toward your goals.
Also, professional mental health resources are available if the stress of your job search and COVID-19 feel like too much. Keep in mind that we are going through a global pandemic and it is okay to not feel okay.
Kyle Elliott is the founder and career coach behind CaffeinatedKyle.com. His goal is simple – to help people find jobs they LOVE (or at least tolerate). As a queer person, male sexual assault survivor, and someone living with mental health conditions, Kyle is proud to get to use his voice and platform to help others share their stories, get help, and achieve recovery. He is an official member of the invitation-only Forbes Coaches Council, a member of the Gay Coaches Alliance, and a Certified Health Education Specialist (CHES). You can connect with Kyle at CaffeinatedKyle.com or on Instagram @CaffeinatedKyle.