7 Ways to Reduce Job Search Stress & Build Resilience

If your job search is taking a toll on your mental health, you’re not alone.

To support you in your journey, and in honor of Mental Health Awareness Month, we cover this important topic in our latest Premium webinar and Q&A: “7 Ways to Reduce Job Search Stress & Build Resilience.”

Get expert guidance, tools, and tips from Hannah Rose, Licensed Clinical Professional Counselor, Founder of Rose Wellness, and former “Survivor” contestant, on how to manage job search stress effectively.

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We show you ways to:

1. Develop a Routine

Craft a job search schedule and job search strategy that works for you, and stick to it! You don’t need to spend your entire day looking for jobs to avoid burnout. Implementing a structured routine will give you a sense of control during uncertain times.

2. Establish Attainable Goals

While the ultimate goal is to land a new job, consider setting smaller, more immediate targets to reduce job search stress. These could include updating your resume for an hour, applying to a set number of jobs per week, or attending networking events monthly. These small victories can enhance your motivation and give you a sense of accomplishment.

3. Organize Your Job Search

Stay on top of your job search by keeping track of your applications and maintaining a clean and organized workspace. Utilize tools like iHire’s Job Tracker to monitor your progress throughout the hiring process. Being organized will mitigate stress and help keep your mind focused.

4. Maintain Connections

You’re not alone in your job search! Reach out to friends, past colleagues, or fellow job seekers for support and reciprocate when you can, sharing job search strategies. Engaging with others can distract from your concerns and uplift your mood. Volunteering is another way to build connections and boost your spirits.

5. Learn From Rejections

Rejection is a part of the job search, but don’t let it derail your progress. Allow yourself to feel the disappointment and then reframe the experience. Remember, the fact that you found a suitable job to apply for indicates that there are indeed opportunities out there. And if you made it to the interview stage, it means that you stood out among many applicants. Use failures as a springboard for learning and improvement.

6. Prioritize Self-Care

Looking after your physical health is also key to decreasing job search stress. Incorporate a healthy diet, regular exercise, and a solid sleep routine into your lifestyle. Additionally, protect your mental health through mindfulness and the practice of gratitude. And remember, being kind to yourself plays an important role in the journey.

7. Seek Professional Help

Should persistent feelings of anxiety, depression, or overwhelm set in, do not hesitate to seek help from a professional. Therapists and counselors are equipped with tools and strategies to assist you through the struggle and help protect your mental health.

If you need to speak with someone immediately, ​call or text the Suicide & Crisis Lifeline at 988 or go to 988lifeline.org.​

Explore our Job Seeker Resource Center for more guidance to help you in your career.