A Graduate’s Guide to Maintaining Mental Health During the Job Search
If you’ve recently graduated, congratulations! Stepping out of education and into the professional world is an exciting time. Whether you’re searching for internships, part-time jobs or a full-time entry-level position, preparing yourself for the job search is an important first step. The job search can often feel like a full-time job in and of itself, and you may experience feelings of rejection, nervousness ahead of your interviews and a lack of control that — especially combined with the COVID-19 pandemic — may lead to stress, anxiety or overwhelm.
“This sense of uncontrollability has been a massive problem this year and is a horrible source of stress,” says Sarah Pressman, a professor of Psychological Science at the University of California, Irvine. “One of my biggest pieces of advice for everyone during the pandemic has been to try to let go of what you can’t control and focus on what you can.” In this article, we’ll share 13 strategies for you to take control and reduce stress throughout your job search if you’re a new graduate.
Related: How To Search for Remote Work on Indeed
What causes job search anxiety for new graduates?
Job search anxiety can emerge at every level of your career, whether you are a student or a seasoned professional. For example, you might worry about the quality of your job application materials, how long it’s taking to hear back from a hiring manager or doubt your qualifications when you become aware of other candidates. You might also feel stress for other reasons, such as:
- Regret or uncertainty about your college major
- Moving away from your college friends and support network
- Increased competition in the job market
- The impact your first post-grad job will have on your career path
“It is always easy to try to have as much control as possible or seize control, for example, by repeatedly obsessing about one job, constantly refreshing on a job website for updates, refreshing emails waiting for a response,” Pressman says. “This type of perseveration is harmful to our health since it keeps our bodies in high stress and anxiety mode when there is no need for that type of arousal. This creates wear and tear on our bodies that can wear us down over time and put us into bad shape.”
This year, social and physical isolation has also taken a toll on mental health, for students in particular. “Social support is one of the number one ways humans can buffer the negative impacts of stress on the body, but this year, it’s hard to get the support and contact we need when everyone has to stay at a safe distance,” Pressman says. “There has been so much isolation, depression and loneliness, and these are all hard on our bodies and our mental health. Graduates have the double whammy where they are losing their class social network after a full year of already not having them in near proximity. This loneliness and lack of touch has major health consequences and makes stress seem much more insurmountable and threatening.”
Related: Tips for Graduates Entering the Workforce During COVID-19
How to manage job search stress as a college graduate
Even without a global pandemic, the job search process could provoke insecurities and heightened levels of stress for college students. These emotions may be compounded when faced with the ambiguities and uncertainties of the current job market: “Students must prioritize well-being and self-care during these uncertain times,” says Karol Johansen, associate director of career education at the University of California, Irvine.
While you can’t control every outcome during your job search, here are some tips experts offered to prioritize your mental health while searching for a job after graduation:
Focus on what you can control
“When you find yourself worrying about something you can’t control — for example, after you have submitted an application — a good strategy is to find a source of distraction,” Pressman says. “Focus on what you can control: putting in the best possible materials, having a friend proofread what you wrote and sending a friendly email follow up.”
Here are a few resources you can use to get started:
