Overcoming job search anxiety

Introduction

People do derive meaning and value from work.  In fact, studies have reported that having a job can be a source of motivation and a ‘calling’, especially when work was found to be socially useful and fulfilling (Deci & Ryan, 1985; Rosso et al., 2010; Wrzesniewski et al., 1997). 

Given that, involuntary unemployment has a profound effect on the life of an unemployed individual and his/her family (McKee-Ryan et al., 2005; Moorhouse & Caltabiano, 2007). While getting a new job is an obvious way to alleviate the stress of unemployment, the job search itself can be difficult, further increasing anxiety during an already challenging time (McKee-Ryan et al., 2005; Wanberg et al., 1999).

To that end, a study by Wanberg et al., 2005 on unemployed individuals reported certain core self-evaluation beliefs that are important in overcoming job search anxiety. For example, individuals who possess high self-esteem, and confidence in his/her ability to conduct a job search were found to cope better during this stressful time. 

In this article, here are some coping strategies that may help you deal with anxiety as you seek new employment (McKee-Ryan et al., 2005; Moorhouse & Caltabiano, 2007).

Build your self-esteem

Self-esteem is the opinion and satisfaction in ourselves. When we have healthy self-esteem, we will generally feel positive about ourselves, which in turn allows us to better cope with anxiety.

Recognise what you are good at, write them down, and find opportunities to utilise these skills. For example, if you pride yourself on being a good cook, write ‘I am a good cook’ and cook dinner. Stinson et al., 2011 reported that writing down meaningful self-affirmations helped to bolster one’s sense of ‘self’, even up to 2 months later.

Accept compliments. Studies have shown that individuals with low self-esteem are resistant to positive feedback (Josephs et al., 2003).  So, start by learning to accept nice compliments. Then, work to respond with a grateful ‘thank you’ when a compliment is given. The impulse to deny or rebuff compliments will fade, which will also be an indication that you are slowly, but surely, building up your self-esteem.

Combat negative thoughts

Ruminating about problems that may happen during job applications or mistakes made in a past job interview, often creates a heavy expectation of negativity. Obsessing over a negative thought can also keep you stuck in a negative spiral. If you find your thoughts heading towards negativity, take a pause. Then, try to come up with a distraction such as listening to music, going for a walk, or spending time with a friend or a pet. 

Take notice of your direct experiences as you go about your day. For example, ask yourself ‘what are some of the good encounters that you do not usually notice?’ or ‘what is beautiful that you can enjoy as you go about your day?’ This is not about ‘positive thinking’ per se. Appreciating these direct experiences with a sense of gratitude will help you realise that this period of unemployment and anxiety, is not the end of the world.

Build positive relationships. Spend time with friends who support and encourage you. In particular, seek social support from friends who are employed, as feelings of depression may be reinforced through interaction with other unsuccessful job seekers.  

Create realistic appraisals of negative events 

Your psychological wellbeing is affected when the self-appraisal is that you are ‘not good enough’. For example, an unsuccessful job interview does not mean ‘you have no skills’ or that ‘you will never get a job’. 

When you find yourself focusing on these self-perceived thoughts, try your best to replace them with positive and realistic affirmations instead. 

Voicing out positive affirmations such as ‘I am a great success’ are popular, but they tend to work better for individuals with high self-esteem. People with low self-esteem may feel worse about themselves because such declarations are contradictory to their beliefs (Wood et al., 2009). 

In order to make affirmations work for you (if you’re struggling with low self-esteem), tweak them to make them more believable. For example, instead of ‘I am successful’, try ‘I will keep persevering’, or ‘I will do the best I can in my next job interview.’ Voicing out positive and realistic affirmations can help to change the way we respond to negative events.

(Read more on our article on how to develop your own affirmations here.)

Use relaxation training to cope with anxiety during job interviews 

Find relaxation techniques that work for you. Practice breathing exercises, such as box breathing, which is a technique focusing on slow and deep breaths. (Read more tips here.)

Practice mindfulness, which is the practice of being present while maintaining an awareness of your current state and surroundings. Staying present will help keep your mind calm and focused when anxiety creeps in during the interview.

Use problem-focused strategy to enhance re-employment

Brainstorm alternatives during a career search. The main idea here is to break out of the constrained mindset you may have been used to, and think openly about new job prospects. For example, seeking out professional associations/ organisations that hold events/ courses and provide information on accreditation may generate job ideas that utilise your unique background and skills. 

Seek information from former/ current employees in the company regarding the company culture and role you are applying for.  This will prepare you for questions on how your skills and experience could be used in the role. 

Perform role-playing interview scenarios, as practice makes perfect. 

Request feedback after interviews. While this might be daunting, this demonstrates interest in your own personal and professional growth. 

We understand that being in between jobs is not easy. If the anxiety you face is not unique to your job search and applies to most events in your daily life such as social interactions, household chores, or even worrying about worrying, you may need professional help. This is especially so if what you are experiencing is prolonged. Do consult a medical expert for more personalised advice as soon as possible. 

References

Deci, E. L., & Ryan, R. M. (1985). The general causality orientations scale: Self-determination in personality. Journal of Research in Personality, 19(2), 109–134. https://doi.org/10.1016/0092-6566(85)90023-6

Josephs, R. A., Bosson, J. K., & Jacobs, C. G. (2003). Self-Esteem Maintenance Processes: Why Low Self-Esteem may be Resistant to Change. Personality and Social Psychology Bulletin, 29(7), 920–933. https://doi.org/10.1177/0146167203029007010

McKee-Ryan, F., Song, Z., Wanberg, C. R., & Kinicki, A. J. (2005). Psychological and physical well-being during unemployment: a meta-analytic study. The Journal of Applied Psychology, 90(1), 53–76. https://doi.org/10.1037/0021-9010.90.1.53

Moorhouse, A., & Caltabiano, M. L. (2007). resilience and unemployment: exploring risk and protective influences for the outcome variables of depression and assertive job searching. Journal of Employment Counseling, 44(3), 115–125. https://doi.org/https://doi.org/10.1002/j.2161-1920.2007.tb00030.x

Rosso, B. D., Dekas, K. H., & Wrzesniewski, A. (2010). On the meaning of work: A theoretical integration and review. Research in Organizational Behavior, 30, 91–127. https://doi.org/10.1016/j.riob.2010.09.001

Stinson, D. A., Logel, C., Shepherd, S., & Zanna, M. P. (2011). Rewriting the Self-Fulfilling Prophecy of Social Rejection: Self-Affirmation Improves Relational Security and Social Behavior up to 2 Months Later. Psychological Science, 22(9), 1145–1149. https://doi.org/10.1177/0956797611417725

Wanberg, C. R., Kanfer, R., & Rotundo, M. (1999). Unemployed individuals: Motives, job-search competencies, and job-search constraints as predictors of job seeking and reemployment. In Journal of Applied Psychology (Vol. 84, Issue 6, pp. 897–910). American Psychological Association. https://doi.org/10.1037/0021-9010.84.6.897

Wood, J. V, Elaine Perunovic, W. Q., & Lee, J. W. (2009). Positive Self-Statements: Power for Some, Peril for Others. Psychological Science, 20(7), 860–866. https://doi.org/10.1111/j.1467-9280.2009.02370.x

Wrzesniewski, A., McCauley, C., Rozin, P., & Schwartz, B. (1997). Jobs, Careers, and Callings: People’s Relations to Their Work. Journal of Research in Personality, 31(1), 21–33. https://doi.org/10.1006/jrpe.1997.2162