20 Ways to Boost Your Mental Well Being While You Look for a New Job

Most job seekers share the same frustrations with their job searches. Looking for a job takes a toll on their mental well-being.

Do any of these strike a chord with you?

“I am burned out from customizing a resume and cover letter for each job I apply for. It can feel like a no-win situation.”

• “It makes me doubt everything about myself. Do I know how to do that? Do I know it well enough? Am I qualified for this? Can I bullshit it? Do I even want to do this job? Would they expect me to actually do the 50 things listed in the job description all the time?”

• “It doesn't feel like interviewing for a job anymore; it feels like running a maze in a lab.”

• “I definitely go through phases. Motivation. Depression. Apathy. Put my heart into applications never to hear back. Stop applying for a while. Shotgun out resumes other times.”

• “The anxiety is real. It's crippling me so much that I couldn't even start to search, network or update my resume. I [have] these negative thoughts in my head: what's the point of searching if people are going to reject me anyways.”

If any of this sounds familiar (on any level), keep reading.

I’m sharing 20 techniques to help you protect or improve your mental well-being during your job search. Many career resources discuss the logistics of looking for a new job, while overlooking the very real impact the process has on mental well-being.

You can start using these techniques immediately to manage stress or other challenges that may arise.

Backed by decades of scientific evidence, they’ve worked for millions of people in all sorts of difficult situations.

Choose the ones that you find most helpful—you don’t need to do them all. The more you apply them, the more effective they’ll be.

If you’d like more hands-on-help, email us at for more details about how career consultants at Misulis Group work with our clients. We don't diagnose or treat mental or physical disorders. We’re not sharing these techniques to diagnose, treat, or cure anything (either physical or mental). We’re sharing them because we, and many others, have found them helpful when we’ve felt stressed, uncertain, or worried.

Now, let’s look at the techniques.

1. Try different activities to relax during breaks and before interviews

Taking regular breaks from your job search tasks is vital for preventing burnout, maintaining focus, reducing stress, recharging your brain and body, and staying productive. In short, increasing your chances of finding a new job.

Moving from a computer to a phone won’t help your mind and body rest. It’s much better to step away from screens entirely.

Relaxing before your interview reduces your anxiety and boosts your confidence. Here too, your computer and phone aren’t the most effective.

Try to engage all five senses.

Some suggestions:

• Keep fresh flowers in your house

• Burn scented candles (of course stay careful and safe!)

• Bake biscuits or brownies

• Look at a photo of someone you love

• Draw or paint a picture (don’t worry whether it’s “good” or not)

• Listen to a recording of nature sounds

• Play some gentle soothing music

• Take a hot shower or bubble bath

• Stroke your pet if you have one

• Eat your favourite food, taking time to savour it

You can also practice deep breathing, progressive muscle relaxation, and meditation.

2. Schedule hobbies, exercise, and socialising

“Treat job hunting as a full-time job” is a common piece of advice. For two reasons. The more hours you put in, the more likely you’ll succeed. But also because without time constraints you’ll start feeling burnt out and exhausted. Most people should spend around 40 hours per week on job hunting, weekdays only.  

Spend the rest of your time taking care of yourself. Socialise with people who support you, who talk about things other than your job situation. Exercise boosts energy. Continue your hobbies. Do simple things to maintain your existence and a semblance of normal life.

If you don’t have a regular schedule already, make one. Balance job search tasks, chores (such as laundry, washing dishes, paying bills), and enjoyable activities.

3. Identify distorted thinking patterns

It’s natural for human brains to come up with assumptions and conjectures about how things work. The problem is that your speculations aren’t always accurate. Worse, they often lead to upsetting, painful conclusions. The conclusions impact your emotions and actions.

These flawed thinking patterns are called Cognitive Distortions. Everyone is susceptible to these faulty, skewed ways of thinking.

Some examples:

• Catastrophizing - imagining the worst possible outcome, no matter how unlikely it is.

• Mental filtering - focusing only on negative aspects of a situation while ignoring positive aspects.

• Personalization - assuming you’re responsible for things outside your control.

• All-or-nothing thinking - viewing things in absolutes. Situations, people, or events are either good or bad, success or failure, right about everything or wrong about everything.

• Discounting the positive - ignoring good things that have happened. Such as seeing positive outcomes as fluke or “dumb luck”

• Fortune telling - predicting how events or situations will unfold to avoid doing something difficult.

• Mind reading - believing that someone is thinking things they aren’t or assuming how someone will react.

• Emotional reasoning - judging yourself, others, or a situation based on how you feel, and assuming your feelings reflect reality.

Pay attention to how you feel. Consider whether you’ve fallen into a Cognitive Distortion trap.

4. Challenge negative thoughts with Cognitive Restructuring

Record any negative thoughts or Cognitive Distortions you have. Include the situation or event (if anything) that triggered them and describe any effects on your mood and job search.

Challenge these unhelpful thoughts with Cognitive Restructuring. There are two parts to the process:

First, consider the evidence for or against the thought to test its accuracy. Just like a courtroom. With the Socratic method you can determine whether the thought springs from facts or opinions. Decide whether the thought is truly logical or valid.

Second, replace negative unhelpful thoughts with a more accurate positive perspective.

Cognitive Restructuring becomes more effective with a journal.

5. No more Zero Days

This technique came from a Reddit post, in a response to a Redditor who was feeling depressed, frustrated with themselves and stuck. It can help everyone improve their life, even if they don’t struggle with depression.

There are four rules:

1. No more Zero Days - every day just do at least one thing to help make your dreams come true. Even writing one single bullet point on your CV. Or writing one cover letter. Or commenting on one potential employer’s LinkedIn post.

2. You are your two best friends - past you is your best friend because they did positive things and helped you out. Future you is also your best friend, so do favours for future you and do things to help them.

3. Forgive yourself - disappointment and guilt only breed more disappointment and guilt, which saps your productivity.

4. Read books and exercise - even one single push-up or one single page.

The whole post is worth reading word for word multiple times. Take a look here.

6. Build a foundation of self-compassion with the Acceptance Paradox

The Acceptance Paradox reduces the power of difficult emotions. It occurs when you realise things don’t have to be pleasant to be okay. You understand that you’re not wrong for feeling rejected, frustrated, or disappointed. Your emotions are valid.

When you acknowledge these feelings are a normal part of job searching, they lose their hold on you.

The paradox comes from the fact that acceptance leads to profound change.

7. Practice Radical Acceptance to stop pain from turning into suffering

Radical Acceptance means accepting the reality of a situation, event, or another person to let go of bitterness. Anger, blame, and criticism can’t change past events. Resentment or denial won’t fix the situation.

The point is not to tolerate bad situations. Radical Acceptance does not mean you agree with or approve of the harmful behaviour of other people. It also does not mean that you’re wrong for having negative emotions about bad situations or events.

Radical Acceptance means taking responsibility for your emotions to respond in the most beneficial way you can. It’s not always easy.

With Radical Acceptance you focus on taking effective action, instead of getting distracted by your emotional distress.

For example, if your interview didn’t go well. You feel disappointed and frustrated.

Use Radical Acceptance to remind yourself that you can’t change what happened during the interview.  Blaming either yourself or the interviewer will only waste your time and energy.

Instead of ruminating on your negative emotions, take action. Plan to improve your interview skills, ask for feedback from people you trust, or look for other job opportunities.

8. Use Cost/Benefit Analysis to evaluate decisions and reduce uncertainty

You’re required to make many decisions throughout the job search process. Which strategies to use, where to apply, whether to attend an interview, which job offer to accept.

For each decision complete a Cost/Benefit Analysis.

Draw two columns for each option. List the benefits of the option in the first column. In the second column list the costs of the option. Rate each cost and benefit on a 1 to 10 scale of “not important” to “very important.”

Include the costs and benefits to your loved ones, especially if you have a partner and/or children.

Total up the “scores” for the costs and the benefits. Decide based on which column has more “points.” Then commit to your decision.

The Cost/Benefit Analysis can also help you decide whether a thought or behaviour is worth changing. And if so, decide on an alternative thought or behaviour.

9. Talk to other job seekers

Share your struggles with job searching with other job seekers. Let them share theirs with you.

You’ll feel less alone, reduce stress, feel lighter, and get some perspective. They may be able to help you in other practical ways, such as telling you about a job opportunity, or connecting you with someone in your industry.

According to one study, talking about your problems with supportive people strengthens your immune system and decreases physical distress. (Pennebaker, Kiecolt-Glaser, & Glaser, 1988).

When you listen to them in return, and/or help them in other practical ways, you’ll feel more effective, capable and confident.

10. Celebrate small victories

Got offered an interview? Yay!

Just connected with 5 people on LinkedIn? Yay!

Had a Non Zero day? Yay!

Had an especially productive or efficient day? Yay!

Treat yourself for small wins. You don’t need to buy something expensive. Ideas for small rewards:

• Coffee at a Cafe

• New book

• Chocolate bar

• Movie rental

• Self-praise

• Home spa session

If you have a partner or children, get them involved.

11. Judge your efforts on output more than outcomes

Unfortunately, you can’t control what other people do. Outcomes are useful, but your output is more important. Most of the reasons for rejection have nothing to do with you. Job searching is partly a numbers game.

You can only control your choice of job opportunities, applications, networking strategies, your side of interviews, and personal documents (cover letters, CVs, and LinkedIn).

You cannot control who else applies for a job, hiring manager internal biases or discrimination (not all forms of discrimination are illegal), whether HR reads your cover letter, or whether someone responds to your LinkedIn connection request.

Outcomes are useful as part of an aggregate or pattern. Otherwise, focus on your output.

12. Play out the worst-case scenario

This technique helps you defeat the Cognitive Distortion called catastrophizing (imagining the worst possible outcome, no matter how unlikely it is). When you’re feeling anxious it’s easy to start catastrophizing. Leading you to a spiral of fear, panic attacks, or stress.

Consider the worst-case scenario. Play it out like a movie. Then logically consider the likelihood of this worst-case scenario happening. When you lay out your assumptions, it’s easy to see how catastrophizing leads to far-fetched fears 99% of the time.

13. Develop a Case Formulation to create a personal plan for reaching your goals

A Case Formulation gives you a comprehensive understanding of the obstacles in your job search. Once you understand what you’re facing and why, you can create a plan to overcome these obstacles.

Case Formulations include five components:

1. Presenting problem - specific observable signs of the obstacle you’re experiencing.

2. Precipitating factors - the events or circumstances that led to the obstacle.

3. Predisposing factors - underlying factors that may have made you more likely to run into the obstacle (e.g. personality traits, anything else going on in your life).

4. Perpetuating factors - factors that prevent you from overcoming the obstacle.

5. Protective factors - your strengths, resources, and skills that can be used to overcome the obstacle.

For example, if you’re looking for a new job because you’re unhappy with your current job. You can develop a Case Formulation to create a plan for more effective job search efforts. You can also explore underlying factors making you feel unhappy with your current job, to form strategies for greater satisfaction in your next role.

14. Find a metaphor for tasks that seem too difficult

Metaphors are powerful tools for change. They activate your imagination, directly impacting your emotions.

If you struggle to handle uncertainty, change, or negative events, try pretending you’re a penguin. Imagine how a penguin might respond to the situation. Penguins are resilient, flexible birds that adapt to changing environments. With a penguin mindset you can learn to be more flexible and adaptable.

If you feel like a task is too difficult, adopt the mindset of an experienced mountaineer climbing an enormous mountain.

Keep pictures to represent helpful metaphors. Refer to them whenever you need an extra burst of energy.

15. Clarify your personal values

To cope with stress and negative emotions in your job search, link your efforts to your personal values. Your personal values give you a sense of direction, especially when you feel uncertain or doubtful. Your personal values motivate you to take action towards your goals, even when you feel discouraged or overwhelmed. Your personal values build resilience, so you can bounce back from setbacks and stay focused. 

Write a list of any value that comes to mind, such as kindness, loyalty, kindness, justice, community, or leadership.

Number all the values in order of importance. Begin with the value most important to you.

Ask yourself what each value means to you. Write down your thoughts. Reflect on how you can put your value into practice. Whether during your job search, future job, or non-work life. Write down specific actions.

When your actions match your personal values, you experience fulfilment, purpose, and meaning.

16. Speed up boring tasks and slow down overwhelming tasks

Slowing down the speed at which you perform a task can help you feel more grounded, in control, and capable. Take deep breaths, pause more frequently, or slow your movements.

Speeding up a boring task can help you feel more energised, engaged, stimulated, and motivated.

17. Paint or draw your emotions

Not every emotion can be expressed with words. Which is why exploring your emotions sometimes requires you to express them in a non-verbal way.

This technique is not about creating a masterpiece. There are no rules. Still, here are some suggestions to get you started:

• Choose colours that represent the emotion(s) - perhaps red for anger, blue for sadness, yellow for happiness, etc.

• Don’t overthink your art; focus on expressing your emotions with colour and form. Don’t worry about how “good” or realistic your painting or drawing is, or whether you made any “mistakes”. Try not to overthink small details or the specific composition.

• You can experiment on a sketch pad before you make your final picture.

• Pay attention to thoughts or feelings that come up. New insights and perspectives might emerge.

• Reflect on your painting or drawing after you’re done. What emotions did you express? Did any of them surprise you?

• Consider actions you could take to address the emotions you’ve expressed, or the circumstances which led to your thoughts and feelings.

You can share your drawing or painting with people you trust to help you open up about your problems. Otherwise, keep for yourself only or get rid of it later.

18. Break down negative or unhelpful thoughts into four layers of abstraction

The Four Layers of Abstraction technique is another way to challenge negative or unhelpful thoughts. You break down negative thoughts into four layers of detail. Then you question the accuracy or validity of each layer.

The four layers are:

1. Situation - the specific situation or event that triggered the negative thought. For example, receiving a rejection letter after a job interview.

2. Interpretations - the interpretations an individual makes about the situation or event. For example, thoughts like “I’m not good enough for this job role.” Or “I’ll never find a job.”

3. Beliefs - these are the underlying beliefs or assumptions that cause the negative or unhelpful thoughts. Such as, “I cannot succeed in this industry.”

4. Core Beliefs - the deepest beliefs someone has about themselves, other people, and the world. Core beliefs are deeply ingrained; usually they’ve grown over many years or decades. For example, a person deeply believes they’ll never achieve their goals, or they don’t deserve success.

Ask questions to challenge each level of abstraction such as:

• What are the facts of the situation?

• What evidence supports my negative interpretation? What evidence disproves my negative interpretation of the situation?

• Have I fallen into a Cognitive Distortion trap?

• Are there any alternative explanations? What else could this situation or event mean?

• What would I say to a friend who had this belief?

• What is the origin of this belief? Did someone else “teach” it to me? Or was it from personal experience?

• If it was from personal experience, is the past experience still relevant? Was my interpretation of past experience valid?

This technique helps you develop more accurate and self-compassionate interpretations of your experiences. You reframe situations, for more helpful positive emotions.

19. Declutter your brain by writing down your thoughts and ideas

Human brains can only process a small amount of information at once. When too many thoughts and ideas swirl around your mind your brain suffers from cognitive overload. Whether the thoughts or ideas are negative, positive, or neutral doesn’t matter. The cognitive overload creates stress, anxiety, making it difficult for you to concentrate on important tasks. Writing down your thoughts and ideas frees your mind from this cognitive overload, so you can save your mental resources for other activities.

You see your thoughts and ideas more objectively when you put them on paper. You can pick out patterns and connections you wouldn’t notice if they stayed in your head. Writing down your thoughts and ideas also allows you to prioritise them, to align your mind with your goals.

20. If you suspect you might have a mental health condition such as an anxiety disorder or depression, speak to a licensed healthcare professional in your area

A therapist or doctor can give you a diagnosis, personalised treatment plan, and ongoing support and guidance to manage symptoms. For many people, speaking to a licensed healthcare professional is the first step towards creating a career they love.

Career consultants like us focus on helping you achieve your career goals. We use various techniques to assist you. Because we are not trained or licensed to diagnose mental health conditions, we can only help job seekers improve or protect their mental well-being when they come to us with a baseline level of mental health. For effective career coaching, clients must have already received treatment for underlying mental health issues from a licensed healthcare professional. Career coaching is also suitable for clients who don’t have any mental health conditions.

I realise this was a lot. You don’t need to use all the techniques. But whichever ones you decide to do, remember that the more you practice them, the more effective and helpful they’ll be.

These techniques cannot eliminate all the frustrations you may feel while you look for a new job. Instead, they are about coping with the negative impact the job search process can have on your mental well-being.

If you could use some additional help figuring out your job search, or improving your mental well-being during the process, send us an email to discuss the ways we work with clients.

We want to help as many job seekers as possible. Looking for work is hard, and often discouraging. Too many people struggle with the negative impact their job search has on their mental well-being. Including feelings of rejection, anxiety, self-doubt, frustration, or lack of control.

If you’ve found these strategies helpful, please share this post with anyone else who could benefit from it.

Sources:

Cognitive distortion https://en.wikipedia.org/wiki/Cognitive_distortion

Cognitive Restructuring https://warwick.ac.uk/services/dc/pgr/phd_wellbeing/talkplus_cognitive_restructuring.pdf

Comment from u/ryans01 https://www.reddit.com/r/getdisciplined/comments/1q96b5/comment/cdah4af/

The Paradox of Acceptance https://ndpsych.com.au/the-paradox-of-acceptance/

How to Use Cost-Benefit Analysis to Make Informed Decisions https://www.masterclass.com/articles/how-to-use-cost-benefit-analysis-to-make-informed-decisions

Tracy D. Eells, Edward M. Kendjelic, and Cynthia P. Lucas. The Journal of Psychotherapy Practice and Research. 1998. What's in a Case Formulation?: Development and Use of a Content Coding Manual https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3330487/

 Layers of Cognition https://thinkcbt.com/images/Downloads/Other_CBT_Resources/THINK_CBT_EXERCISE_9_-_LAYERS_OF_COGNITION_V10.pdf

Friendly Formulation https://www.psychologytools.com/resource/friendly-formulation/#:~:text=Predisposing%20factors%20which%20made%20the,Protective%20factors