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How to Overcome Job Search Anxiety

A job hunt can be overwhelming and stressful, leading to job search anxiety. The stress can have physical and mental health effects that may hinder your progress further. This is why job seekers must try to avoid as much job search anxiety as possible, both for their psychological well-being and professional success.

You can conquer job search anxiety and discover your road to success by trying to follow a few suggestions, regardless of your job search scenario.

Make a plan

Make a job search strategy to help you divide your big goal into smaller and manageable parts. Start by writing your high points and “wins” in each of your positions, and then keep updating your resume and cover letter. You can also update your online profile or find a way to portray your credentials and strengths. In addition, you can explore new trends in the industry, such as availing of the services of staffing agencies like, which can increase your chances of landing a job.

Manage your time

When you’re unemployed and looking for work, it’s easy to procrastinate and let days pass you by with little to no results. And if you’re working full-time and looking for a job, it’s easy to let weeks pass without making much progress. Consider creating a sustainable job-search schedule. For instance, during the first week, tell yourself that you will only update your resume and portfolio. And, between weeks two and five, you’ll send your resume and portfolio to any open positions that look promising. When you start getting interviews, keep a timetable, so you don’t overbook your days. If at all possible, schedule only one interview per day. This will give you more time to travel and prepare for every interview, reducing your stress and anxiety.

Allow yourself some leisure time

It’s easy to become engrossed in job boards and splurge entire days planning for your next move. Schedule breaks from your online searching because spending a whole day on these sites will only add to your stress. You can try spending the morning searching online and then planning something else for the afternoon. You can rest, exercise, watch a movie, go out with friends, or prepare for a job interview in the afternoon. Whatever you do, schedule breaks, disconnect, and unplug at least once a day.

Celebrate small victories

When you’re trying to find work, you usually have one goal – to get hired. However, that doesn’t mean that the entire job-search process should be strenuous and fruitless until you achieve your main goal. Instead, practice pausing to celebrate small wins. For example, if you get an interview, treat yourself by planning a fancy dinner the night before the interview. Or you can treat yourself to a massage or relaxing soak in the tub—after all, getting a good night’s sleep is among the ways to prepare for a job interview. You can boost your morale and make yourself feel good by doing this.

Avoid negative self-talk

Job searching can be stressful because it allows you to contemplate, and overthinking can lead to negativity. For instance, you may be insecure about your unemployment, and you haven’t heard from any companies in a while. You may begin to believe your resume isn’t good enough. The same is true if your application from a company you like is rejected. As a result, you begin to doubt yourself and engage in negative self-talk.

So, if you can, try to stop the inner chitchat, breathe deeply, and replace the conversation with something that brings you warmth and comfort. Doing things that can take you out of your negative mindset, like taking a walk, a sprint, a guided meditation, reading books, or re-focusing your job hunt, can all be beneficial. It is crucial to avoid negative self-talk and self-pity as much as possible and do things that will bring you closer to, rather than further away from, the next step in your career.

Know when your anxiety is becoming serious

It’s critical to recognize when your job anxiety has surpassed alarming levels. Suppose you believe your anxiety is out of control and interfering with other aspects of your life (extreme worry, difficulty sleeping, muscle spasms, anxiety attacks, etc.). In that case, it may be time to seek help. It’s possible that your job search is intensifying your pre-existing anxiety and might cause adverse effects on your long-term mental health.

Your ego may be stopping you from talking about your worries with friends and family. So if you can’t bring yourself to tell them about your anxiety, you can seek the help of professionals and support groups. Or you can find someone who can share the same sentiments like yours.

Final thoughts

Looking for a job can be highly stressful because of all the expectations and pressure you (and the people around you) put on yourself. Although it is unavoidable, you can make it more manageable by following the above tips.


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