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Tips for Coping with the Anxiety of Job Hunting

Many people experience anxiety when job hunting, which can make the whole process more difficult.

Tell me a little bit about yourself:
"I have been in private practice in the Washington DC area for over ten years, where I have had the opportunity to provide career counseling for a wide variety of individuals from the business and the non-profit communities as well as the government sector. I specialize in working with people who want to make a mid-career change to make their life more fulfilling. This could mean moving into a new industry, a new career, moving into self-employment, or a combination of any of those three. I see clients at my office near Dupont Circle in DC and by Skype for clients who are not local."

Many people experience anxiety while job hunting. Why is that?
"I've always been struck by how similar dating and job hunting are. Our online profile may be pitch perfect and our outfit fabulous; the conversation on the first date might be wonderful -- and then you never hear back from your date. In the same way, there are things we can do to maximize the chance of our success at job hunting such as reworking our resume and brushing up on our interview skills. The first interview may actually be promising and then the days and weeks go by and we realize we're never going to get that call for the second interview.

Fundamentally, landing that next job is out of our control. We can't make someone offer us the position any more than we can make some one call us for the second date or return our calls for a second date. There's a sense of groundlessness, and that groundlessness can create anxiety.

This is particularly true in two situations: first, if you are currently unemployed and there's financial pressure to find work, and second, if you are currently unhappily employed in a bad situation and need to get out. In both scenarios, there is the added pressure of needing a new job as soon as possible. Pressure plus uncertainty pretty much always equals anxiety."

What kind of impact can the anxiety of job hunting have on people's overall life?
"Anxiety effects each of us differently, and with each of us, there will probably be both inward and outward experiences of anxiety. Inwardly, for example, some people experience anxiety as tightness in their chest, shoulders, or stomach. Others might experience it as an amorphous feeling of dread hanging over their head '" this sense that something is not quite right or that something dreadful is about to happen, but not being able to name exactly what it is. Many people will have their sleep affected by anxiety '" having trouble going to sleep at night, or, waking up early in the morning with thoughts churning and unable to go back to sleep.

We often get focused on these inner thoughts, and in doing so, become slightly out of balance with the outside world. Outward experiences of anxiety arise when our state of mind begins to affect our experience of the world around us. We become irritable and lose patience, both with our loved ones and ourselves. We may feel cut off from our body, or overly worried about minor symptoms. Small issues become big problems. We begin to close down in an attempt to cope with the anxiety and in so doing, may actually miss opportunities that arise."

What are some tips that you can give for coping with the anxiety of job hunting?
"In general, because anxiety results from this sense of groundlessness, it's important to ground ourselves during times of anxiety. What does that mean? Here are some suggestions:

1. First of all, recognize that anxiety is a natural part of the process. There is nothing "wrong" with being anxious when you're looking for work anymore than there is something "wrong" with a performer feeling nervous before going out on stage. Just like actors use nervousness to enhance their performance on stage, we can use anxiety to remind us there is something in our life that needs our attention and to motivate ourselves to act.

2. Exercise. Go for walks, bike rides, or runs. Play ball. Dance. Do yoga or martial arts.

3. Be in nature as much as you can. Sit in a park, or by a stream, or in your back yard. Awaken your senses '" look, smell, listen. Look up at vastness of the sky, and back down at the solidness of earth.

4. Take good physical care of yourself: eat good foods. Rest. Be cautious about the intake of caffeine and alcohol, since both increase anxiety.

5. Be mindful '" make lists of things that you need to get done, and keep to a schedule.

6. Keep a notebook and pen by your bed. If you wake up in the middle of the night with anxious thoughts, right them down. This helps calm the mind.

If you are job hunting and currently unemployed, here are some further tips for handling anxiety:

1. Get to know your public library. It's free and full of good resources, from mysteries to take your mind off the anxiety to how-to-write-resume books when you're ready to jump back in.

2. Go where the people are and take a break from your home on a regular basis. Take a laptop to a café to search for jobs, work on your resume, or email contacts.

3. Spend 15 minutes making a list of things you always said you'd do "if only I had the time." Do them.

4. Volunteer: not only will this give you a sense of purpose; it looks very good to prospective employers.
5. Remember that ingesting vast amounts of information INCREASES anxiety '" so monitor the time you spend watching television and reading on the internet."

What kind of professional help is available for someone who is experiencing anxiety from job hunting?
"In addition to the logistical challenges of job hunting, individuals also may have underlying beliefs and learned behavior patterns that increase anxiety or limit their ability to perceive opportunities for change. Good career counselors can help on all fronts. They can give suggestions for improving resumes, bring insight to particular challenges, and work with you to develop the resources you need to find your next job. Sometimes, local mental health centers will have career groups, two to three hour blocks of time when job seekers come together for advice and support."

Thank you Jonathan for doing the interview on tips for coping with the anxiety of job hunting. For more information on Jonathan Kirkendall you can check out his website on www.dclpc.com.

Recommended Readings:
How to Reduce Job Interview Anxiety
Reducing Unemployment Stress
How to Get the Job You Want