Job hunting and depression why it happens and how to cope

 

Job hunting can often be an emotionally draining process, with many people experiencing frustration, anxiety and even depression along the way. An article by Forbes reported that 72 per cent of applicants say that job searching had a negative impact on their mental health.

 

With the unemployment rate in Australia at just over four per cent you’d have thought that finding a job would be easy, but for many reasons, finding the right job can be a long and arduous process. The pressure to find the right job combined with the unpredictability of the process can create a sense of uncertainty and helplessness.

 

Here are four key factors that contribute to the emotional toll of job hunting:

 

One of the most discouraging aspects of job searching is the constant cycle of applying, waiting and often receiving no response. Even when candidates make it to the interview stage, rejection can come without feedback, leaving individuals with little insight into where they were lacking or what went wrong. This ambiguity can result in feelings of inadequacy and self-doubt, making it hard to stay motivated.

 

The job search process can be unpredictable. You might face long stretches of time with little to no progress, which breeds anxiety. The uncertainty of not knowing when or if you'll land a job can create significant stress, especially if there’s pressure to find work quickly due to financial concerns or other personal circumstances.

 

The sheer volume of applicants for many positions makes it hard to stand out. Job seekers often feel like they're just one of many resumes in a pile, especially with automated systems that screen applications. This sense of competition can be disheartening, leading to feelings of insignificance.

 

Many people experience imposter syndrome during a job search, feeling like they’re not good enough for the roles they’re applying for. This is often exacerbated by the pressure to secure a role quickly or live up to societal expectations of career success. Over time, this can erode self-esteem and make the process feel like an ongoing battle with self-worth.

 

These factors collectively make job hunting a mentally exhausting experience, often leading to frustration and emotional strain as candidates try to navigate the complex and competitive landscape of finding new employment.

 

There are several strategies that can help maintain emotional balance, motivation and a positive outlook during the search. Here are five practical ways to manage your emotions, and mental health, while job hunting:

 

Job searching can feel overwhelming, especially when progress is slow. Setting small, achievable goals can break the process down into manageable chunks. For example, aim to apply to three jobs a week, network with two new contacts, or revise your resume for specific positions. Celebrating these small milestones helps maintain a sense of accomplishment, which is important for boosting morale and motivation. Even something as simple as completing a task on your to-do list can provide a positive reinforcement that keeps you moving forward.

 

Having a structured daily routine can add a sense of normalcy and control during a time when many aspects of life may feel uncertain. Set specific hours each day dedicated to job hunting, but also allocate time for self-care and activities that recharge you, such as exercise, reading, or pursuing a hobby. By setting boundaries and creating balance, you can avoid burnout and keep your mental well-being in check while staying productive.

 

Job hunting doesn't have to be a solo endeavour. Connecting with friends, family, or professional mentors can provide valuable emotional support. Talking about your experiences can help you process your feelings and reduce isolation. Additionally, networking with other professionals can open doors to new opportunities, often providing motivation and encouragement. Networking is not only about finding jobs; it’s about building relationships, gaining insight and receiving support from others in similar situations.

 

It can be easy to fall into a cycle of negative self-talk, especially when facing rejection or lack of feedback. Remind yourself that job hunting is a process, and setbacks do not define your value or abilities. Practice self-compassion by treating yourself with kindness, just as you would support a friend in a similar situation. When feelings of inadequacy or imposter syndrome arise, challenge them by focusing on your strengths and achievements. Remember, job hunting is challenging for everyone, and setbacks are a normal part of the journey.

 

Taking care of your physical and mental health is critical during the job search process. Regular exercise can significantly reduce anxiety and depression while boosting your mood with endorphins. Simple activities like walking, yoga, or simply stretching can make a difference. Additionally, ensure you're getting enough rest, eating healthy and practicing relaxation techniques such as deep breathing, meditation, or mindfulness. Taking breaks when needed is also important for avoiding burnout and staying focused when working on job applications or preparing for interviews.

 

… keep going, as Winston Churchill famously said. While job hunting can undoubtedly be a stressful and emotionally draining experience, taking these proactive steps to manage your mental health can help you navigate the process with greater resilience. By setting realistic goals, building a support network, practicing self-compassion, maintaining a routine, and focusing on self-care, you can minimise anxiety and stay motivated.

 

Remember that finding the right job may take time, but by focusing on your mental and physical wellbeing, you can maintain a positive mindset and make the journey more manageable.