Dealing with Job Search Stress: Getting to the Source of the Problem

The job search is stressful. There is no way to avoid that. 

But if we want to stay in top form for interviews, put our best foot forward when networking, and generally avoid putting others off with a sour or cranky temperment that often comes with being stressed, then we need to manage the stress inherent in the process of looking for a job. 

There is a lot of wisdom that is commonly shared about dealing with stress - exercise, meditate, get sleep, eat healthy and well, keep focused on the positive, take breaks regularly.....and the list goes on. 

I would like to recommend getting bit more specific and actually address the source of the problem.   

You see, stress is just a symptom - a reaction to something. So by pinpointing the exact activities part of conducting a job search that cause the reaction called "stress", you can more strategically and effectively manage or even eliminate it. 

The strategies listed above can be effective at managing stress, but they are simple putting bandaids on the problem.  By eliminating the source of the stress you are in a position to reduce it or even eliminate it entirely. 

I invite you to do this exercise to discover how you can identify and reduce or eliminate the source of your stress. 

First, define what stress looks like so you can name it when it appears.   

Do you tighten up physically? Do you get irritated easily? Do you lose focus? Write a detailed description so its very easy to identify when it shows up.  

Next, write down your top 6 values – those things most important to you. Values are things like family, learning, achievement, respect, or accuracy.  

Then create a chart with three columns.  In the first column, make a list of everything you do during the day – from the moment you get up to when you go to bed. Pay particular attention to the activities related to your job search.  

In the second column, note whether or not that activity creates stress for you. Refer to your written descriptions of how your stress shows up you've just written if you aren’t sure.  

In the third column, indicate if the activity is aligned with, or violates, one of your values (and which value).  

Any activity that violates one of your values will cause stress. It is important to note what those things are and eliminate or manage them for improved stress relief at all times in our life.  If you are living a highly stressful lifestyle, then that is only going to exacerbate the stress caused by the job search.  

And as I believe that we are actually always in some point in our job search, that is just one of many reasons why we should always be looking to eliminate any source of stress we can in our lives. 

Once you have completed the chart, ask yourself which items which created stress can you eliminate(or minimize)? Is there another way you can complete this task so that it is not so stressful? If it violates a value, is there a way you can achieve the result of this task in a way that is aligned with your values? 

Make a list of specific actions you can take to eliminate or minimize your stressors.  

Then go back and review the activities you feel you cannot do anything about.   Are you sure there is absolutely nothing you can do to eliminate or minimize them? Challenge yourself to find ways.  

With the list that is left, make a list of thoughts that arise when you do each stressful activity. Notice that how you have chosen you react to each. Name at least one other way you could choose to react. Consider choosing a new reaction that creates less stress.  

Now take action on your list to eliminate your stressors! Remember, without action, your stress remains.

YOUR EXPAT SUCCESS TIP: As mentioned above, we are actually always in some point in our job search. So taking action to elminate or reduce and source of stress on a regular basis will help make the journey a more enjoyable one, in addition to helping us be more effective. Complete the exercise above. Then come back and share what you've learned by leaving a comment.

 
 

This post is a part of a larger group of posts written by a community of career expert bloggers called the "Career Collective".  Here are the other Career Collective member posts - all related to job search stress:

Job Search Made Positive, @MartinBuckland @EliteResumes

Job Search: When It All Turns Sour, @GayleHoward

Strategy for Getting "Unstuck" and Feeling Better: Watch Lemonade, @chandlee

Help for the Job Search Blues, @heathermundell

10 Ways to Turn your Job Frown Upside Down, @heatherhuhman

You Can Beat the Job Search Blues: 5 + 3 Tips to Get Re-energized, @KCCareerCoach

Light at the End of the Tunnel, @WalterAkana

3 Ways to Keep your Glass Half Full,, @LaurieBerenson

Don't Sweat the Job Search, @resumeservice

Mind Over Matter: Moving Your Stalled Search Forward, @careersherpa

Finding Opportunity in Quicksand, @WorkWithIllness

Job-Hunting in a Weak Job Market: 5 Strategies for Staying Upbeat (and Improving Your Chances of Success), @KatCareerGal

What to do when you are discouraged with your job search @keppie_careers

It's the little things, @DawnBugni 

Restoring Your Joy In Job Search, @ValueIntoWords

Just SO Very Discouraged, @jobhuntorg  

Making Job Search Fun (Yeah, That's Right!), @barbarasafani

How to overcome the negativity of the Job Search Blues, @GLHoffman 

Dancing in the Rain--Kicking the Job Search Blues, @ErinKennedyCPRW 

Comments

[Meg Montford]

Great process for self-motivation and dealing with stress during a job search. That's all job seekers want - a process. They've run out of fresh ideas the longer they've been unemployed. Thanks for making it all doable.

[Laurie Berenson]

Megan, I love how you break down the process into such actionable, easily understood steps. It's so easy to try "wish away" the stress in our lives, but your post empowers readers with solid steps to reduce the stress in their daily life. Very valuable!

[Gayle Howard]

I really enjoyed this post. Concrete examples of identifying and issue and taking action. Excellent!

[Olga @ Going Global]

Hi Megan,

These are fabulous tips. Job searching can be overwhelming, especially using the social web to develop your online presence. Not only that, but the stress of not making money per se (when in fact you are investing in yourself), can be frustrating. Breaking down your job search from a tactical point of view is the easiest way to relieve yourself of unnecessary stress. This is great for our young professional/college readers.

Thanks for sharing!

Olga

[Pooja]

Hi,
I think this is excellent tips who had get stress during job search.

Thanks a lot for sharing this information with us.