6 Ways to Squelch Your Job-Search Anxiety

Advice for reducing anxiety while job hunting during Covid-19.

Looking for a new job can cause uncertainties and be wrought with anxiety. During Covid-19, many people are feeling turmoil in their careers, have experienced a layoff, or find themselves underemployed. This can cause uncertainty and rejection, as well as financial pressure.  I was fortunate to have several job search and career consultant colleagues weigh in on this topic. These tips can help reduce concerns for job seekers going through the stressful and anxious job hunt process. 

1. 𝘙𝘦𝘧𝘳𝘢𝘮𝘦 𝘕𝘦𝘨𝘢𝘵𝘪𝘷𝘦 𝘛𝘩𝘰𝘶𝘨𝘩𝘵𝘴. It’s important to challenge negative beliefs. A negative belief might be something like “I don’t have a network” or “I’ll never find a job during COVID-19”. 

𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗶𝗻𝗴 𝘁𝗵𝗲𝘀𝗲 𝗯𝗲𝗹𝗶𝗲𝗳𝘀 𝗰𝗮𝗻 𝗹𝗼𝗼𝗸 𝗹𝗶𝗸𝗲 𝘁𝗵𝗶𝘀.
The 𝙄 𝙙𝙤𝙣’𝙩 𝙝𝙖𝙫𝙚 𝙖 𝙣𝙚𝙩𝙬𝙤𝙧𝙠 𝙗𝙚𝙡𝙞𝙚𝙛- 

If you have meaningful relationships with others, then you have a network. Networking doesn’t have to be only a work thing. Sure, you can network with colleagues and former colleagues but don’t discount neighbors, alumni, distant relatives, and hobby groups. Does someone know someone at your target company who may be willing to meet with you so you could learn more?

Creating a space, allowing yourself to feel what you’re feeling without judgment is essential. It's equally important to challenge negative beliefs. Reframing allows you to pivot away from anxious thoughts to more productive ones.

Professional Resume Writer, Peter Lavelle, recommends an exercise to suppress anxiety and fear. He has clients write out negative thoughts and dig to find the corresponding worries. “Fear is just a thought, and it is usually 98% false anyway. If a false negative thought can paralyze us, then a true positive thought can free us.” He suggests first writing out negative thoughts and then writing 3-5 true reality statements that counter these fears. Lavelle explained that writing these statements can be an extremely powerful counter-attack to the deception of fear and anxiety. 

2. 𝘝𝘢𝘭𝘪𝘥𝘢𝘵𝘦 𝘢𝘯𝘥 𝘕𝘰𝘳𝘮𝘢𝘭𝘪𝘻𝘦 𝘠𝘰𝘶𝘳 𝘍𝘦𝘢𝘳𝘴.  Career Coach Nii Ato Bentsi-Enchill, MA, Ed.M suggested job seekers begin by validating and normalizing their anxiety. “It's important for clients to know that what they are feeling is real/valid, ok to feel, and that it's common. I create space to share their anxiety as/when it arises so that we are actively managing it throughout our work together because it can ebb and flow during the course of a search. “ 

Katee Williamson echoed the importance of validation saying, “ It's important to accept from the start of a job search that there will be swings in activity and emotions. Knowing this can help you anticipate and handle those moments when they do occur and depersonalize it.” She explains that there will be weeks where job seekers feel progress with networking meetings, interviews, and emails that elicit responses. Conversely, there will be discouraging times where nothing happens, networking contacts do not respond, or they receive rejection emails. Accepting these waves of momentum and the emotions that go along with the shifts can help manage the emotional roller coaster of a job search.  

3. 𝘊𝘶𝘭𝘵𝘪𝘷𝘢𝘵𝘦 𝘊𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘤𝘦. Pauline Thaler, a Career Advisor at the University of Oregon, said “I try to help students develop more confidence, so they can move forward with a growth mindset and see the possibilities. Many students don’t realize how much they have to offer. “

Developing confidence can be just as crucial for job seekers who have been in the workforce for much longer than a new graduates. Compiling career documents and preparing for interviews will undoubtedly help job seekers land the job, a side benefit is that getting these materials ready will help you feel proud of your accomplishments and gratified that you have added value – this can boost confidence and lessen anxiety.  

4. 𝘛𝘢𝘬𝘦 𝘚𝘵𝘰𝘤𝘬 𝘰𝘧 𝘠𝘰𝘶𝘳 𝘚𝘬𝘪𝘭𝘭𝘴 𝘢𝘯𝘥 𝘉𝘭𝘪𝘯𝘥 𝘚𝘱𝘰𝘵𝘴. Taking time to thoroughly understand your skills, strengths, and areas for improvement will keep your focus on targeting the right jobs. Mallory Cornelius is an Employment Consultant and Vocational Specialist. She suggests, “Be ready to discuss those areas of improvement and be truthful and honest with yourself. If you keep targeting jobs that require a certain skill or experience that you don't have, maybe consider looking for a new type of career. You have to be aware of whether or not you are the one putting up the roadblocks.” 

5. 𝘛𝘳𝘢𝘤𝘬 𝘠𝘰𝘶𝘳 𝘋𝘢𝘵𝘢.

Career Change Advocate and Certified Career Transition Coach Lezlie Garr mentioned that it’s easy to get caught in a rut as a jobseeker, and something that can help diminish anxiety is tracking your job search data. “Tracking your progress allows you to have data that you can use to have better control over where your efforts are being spent, and to make decisions about continuing and changing your job search methods for continuous improvement.” Did you really apply for 50 jobs and only get two responses? Or, did it just feel like that?

6. 𝘊𝘳𝘦𝘢𝘵𝘦 𝘢 𝘚𝘵𝘳𝘰𝘯𝘨 𝘊𝘢𝘳𝘦𝘦𝘳 𝘔𝘢𝘳𝘬𝘦𝘵𝘪𝘯𝘨 𝘗𝘭𝘢𝘯. 

Creating a career marketing plan involves: 

• Defining your differentiators. 

• Outlining your goals and where your compass pointed. 

• Identifying your target industry and target companies. 

• Getting your career documents and messaging in order (resume, cover letter, LinkedIn profile, and elevator pitch). 

My trusted LinkedIn connection, Myles Lofland, the Director of Career Services at Hardin-Simmons University, added great insights into the benefits of creating a robust career marketing plan. He works with unemployed new grads who have lost internships or summer jobs due to COVID-19. He finds creating a strong career marketing plan typically quells over-anxious feelings and doubt. “It's like receiving a diagnosis and then building a solid treatment plan to combat the issues. It's the installation of hope.” He gave the example of meeting with a very bright, personable, and highly qualified marketing student. “We assured her that she was not going to do it alone and that Hardin-Simmons University Career Services is going to be there every step of the way. We proceeded to diagnose issues with her resume that were likely keeping her from being visible by employers' ATS and are now proactively building a better job search. “