4 strategies for managing your job search anxiety

Wanting for a job could be nerve-racking sufficient, however add a worldwide pandemic into the combo and it’s pure to really feel a better degree of anxiety. In case you had been furloughed or let go throughout the previous 12 months, you could really feel further stress to land a place. However it’s essential so as to add a self-care routine into your job search, says Stephanie Heath, job search career coach and former recruiter for tech startups.

“Folks could also be involved a few work hole,” she says. “The way in which their final skilled function ended can also have them questioning their price or that they’re not certified for sure roles. Add in all the information stories about COVID, and all of it creates loads of anxiety.”

To handle your job search and your anxiety, Heath suggests making a plan:


Keep on with a schedule

Contemplate a job search to be a job and create a routine round duties. “I like to recommend designating 5 days per week to the method,” says Heath. “Ensure that to take two days off for psychological well being.”

Apply for 5 to fifteen roles a day, relying on your operate, and set a purpose of getting your résumé seen by one to a few recruiters, she recommends.

“It’s a flooded job market,” says Heath. “Calm down into the truth that you want regimented each day exercise to get eyes on your profile. Realizing you’re making progress may help with anxiety.”

Do calming workouts

Every day, take three minutes to do respiratory workouts, and implement a meditation follow a minimum of as soon as per week, suggests Heath. It’s particularly essential earlier than an essential interview.

Heath recommends a follow known as “(*4*)” that helps enhance alertness. Sitting on the ground or in a chair, elevate your arms at a 60-degree angle. With your elbows straight and shoulders down, attain up your thumbs and fold your fingers onto the mounds at their base. Stretch the palms and pull again the knuckles.

“This train slows down your nervous system as quickly as you end, which may help you be extra relaxed,” says Heath.


Throughout a digital interview, rubbing your hand on your thigh or squeezing a stress ball may also be soothing. One other calming approach is pinching your fingers between your thumb and forefinger.

Remind your self of your price

It may be straightforward to really feel damaging proper now. Heath recommends writing sticky notes to remind your self of your price, together with former accomplishments and accolades. Throughout a video interview, put the notes the place you possibly can see them.

“Recruiters don’t schedule interviews with candidates they don’t assume they’ll rent,” she says. “Job seekers might imagine they’ve one thing to show, however recruiters already know they’re certified. Realizing this may help calm your nerves.”

Embrace your nerves

It’s pure to be nervous. As an alternative of combating it, take it as an indication that you simply care and provides your self some grace, says Heath. “Progressive corporations are leaning into extra conversational-style interviews, and a part of the job of recruiters is to relax candidates,” she says. “When you possibly can relax the job seeker, you get genuine true solutions versus fight-or-flight responses.”

If you end up rambling, don’t fear. “Recruiters anticipate job seekers to blubber for the primary three questions,” says Heath. “It’s fully nice. The primary few questions are supposed to heat you up. They lead right into a pure procession of a dialog. The most effective tip is to have some humility. Everybody appreciates an individual who’s keen to be susceptible.”