Small Shifts, Big Impact: Caring for Your Mental Health While Job Hunting

Many of us in the job market today are navigating new and complex challenges that have made the search even more uncertain. Certain sectors have been hit hard by the shifting priorities in the federal government. Job postings are attracting thousands of applicants for a single role. Former colleagues are posting on Linkedin that jobs they were interested in were receiving 1200 applicants.

For those affected, this process can be emotionally tolling. Losing a job is hard enough, but what’s even more difficult is what that job represented to us, a sense of purpose, identity, stability, belonging and connection to community.

Anxiety is understandably high right now, and for many, our sense of faith—in ourselves, in the process—is being tested. So how do you protect your mental health when your confidence is shaken, and your hope is running low?

Let’s look at how small shifts can help you stay grounded and keep moving forward.

Reframe the job search process:
Many of us are putting our lives on hold right now: to fill out applications, writing cover letters, and securing recommendations and references. Because our jobs are often linked to our livelihoods, fear is often at the forefront as we job search. That’s completely understandable. However, this also means we are navigating our lives in “survival mode”.

Most often, when we’re in survival mode, our thought process are grately impacted. We start to think in black and white terms, we jump to conclusions, we overemphasize the possibility of negative outcomes, and we start thinking in “if, then” terms. For example, putting things that make you feel more human on hold until you get to a place of safety-your next job.  The reality is that this mindset reinforces the survival mode, and all the mental health difficulties that come with it: anxiety, worry, and depression.

Coming out of survival mode requires teaching ourselves that we’ll ultimately be okay during this process. That means keeping those friend dates, investing in relationships that energize us or remind us of who we were before all this happened. Take those walks, sign up for the class you’ve been wanting to try, attend networking groups, and pick up the book you’ve been meaning to read. Doing this not only keeps you in faith—it helps you stay grounded in your present life instead of needing to figure out what’s next before allowing yourself to feel whole. This will help you sustain your efforts and protect your mental health.

Build and nurture community: The job search process can be isolating and isolation fosters anxiety and depression. Create or join a job search pod or support groups to help keep faith in this process. These communities can be a great place to share weekly goals, celebrate small wins, and support each other’s well-being. I do want to caution that some of these gatherings can also increase anxiety, especially if they focus only on job search metrics. It is critical to include a human element and invest in cultivating community and connection in this process.

Detaching self-worth from job search outcomes: Rejection is difficult and made even more grueling when our self-worth is tied to it. The current market gives organizations the power to overlook highly qualified candidates. It’s critical to remind ourselves that rejection isn’t always about qualifications. I recently spoke to a friend who is on the job market who shared a healthy perspective- she tries to detach emotionally after applying.  Rooted in Buddhist philosophy, this practice of detaching can be incredibly powerful. Once you apply, consider a small ritual to let it go emotionally. This could be taking a walk, or even saying out loud, “I’ve done my part.” Doing so can also help you disconnect the outcomes of the job search from your self-worth.

Track your energy: There are certain job applications that energize you and those that deplete you. The same is true for informational interviews and cover letters. Pay attention to your feelings and track them. Feelings can provide powerful data points for you to figure out what aligns with your values and what you might be excited about. If working on a job application might be depleting, ask yourself why and block off time to rebalance yourself.

Create structure: I’m sure you’ve heard this one before but it's worth repeating because it is a powerful tool. Create structure throughout your day. Most of us are coming out of jobs that are highly structured. Set a specific time each day for the job search process, build restorative rituals for yourself, and have something predictable to look forward to each day. In this way, your job search process isn’t consuming your entire day and possibly impacting your mental health.

Protect your mental health: The job search can be an emotionally challenging process. If it starts to feel like too much, it’s ok to seek support. A mental health professional can help you move through this period in your life with a bit more clarity and resilience.

Lastly, I want to end by emphasizing that there’s no perfect way to move through this kind of career or job transition. Some days will feel productive, others heavy. That’s normal. What matters most is that you give yourself room to be human in the process.