Managing job search anxiety
Coping strategies from a layman
Running a micro business like mine has a lot in common with a job search.
How I find business, and not just commercial business, but that which matches my values too.
And the unexpected stress, when I started up in 2011, of not having the certainty of monthly income.
It’s why I describe a job search more like running your own business than ‘being the CEO’ (who gets paid, and has support) or ‘full-time job’ (which gets paid and has rights).
I don’t mind sharing that I’ve had very anxious times, such as my business falling off a cliff during the pandemic, or supporting my Dad through his final days, when he worked for me at the same time.
And I realise too that looking for work in an, at best, uncertain market brings with it many personal challenges.
Personal challenges we try and hide as we put our best foots forward, talking to recruiters, employers, peers, or at interviews.
I remember a post on LinkedIn from a jobseeker last year. It said something like:
“Why do I have to keep pretending everything’s okay every time I talk to a new recruiter?”
I’m conscious that while I try and share my best advice on navigating the market, there are no guarantees of a job, no matter how efficacious your approach.
I say efficacious rather than effective because you can brilliantly execute and brilliant strategy and still be left with nothing.
But looking for work over the long term isn’t just about securing a role. It’s also about managing energy levels sustainably and looking after your health.
I talk about some of this in A Resilient Job Search.
Long prelude aside, here are some practical tips to keep yourself in balance:
Before the job search
Make a plan - check out Job Search Framework for how, which shows you how to apply a Product Marketing strategy in your approach. And why it’s important.
Having a clear plan I can iterate on and revert to centres me when things go wrong.
During the job search
Bookend your day with solitary activity - the commute replacement - this allows your subconscious to prepare and unwind from the day. I call the back end of this defragging. This can be exercise, meditation, a sudoku or whatever floats your boat.
It’s a great way to stop your job search bleeding into your non-job search life.
Set aside time for exercise. I make time for running outside wherever I can, which I find great for stress management. There’s good evidence of the health benefits of being outside. It’s also where my best ideas come from, probably because I’m not trying to generate ideas.
A strong body helps your mind, too.
Form a board of directors for your job search. Fellow jobseekers with similar challenges who you can catch up with regularly. This helps separate what’s happening to you (because of the market) from what you can do differently. It’s great for accountability, ideas and sharing a load.
Just don’t dwell on the negative, which fuels itself.
Be mindful of negative self-talk. Our subconscious trains our beliefs, attitude, behaviour and, therefore how we come across. Practice talking to yourself positively - not in a toxic way - just in a way that reminds you where your strengths and that you can overcome difficulty.
If you don’t believe in yourself, how can you expect others to?
Sleep is key and something I struggle with in my most anxious times. If you have trouble falling asleep, read up on strategies. I found muscle meditation - concentrating on one muscle at a time, from toe to… ear… really effective.
It doesn’t take a Bartlett to tell you how important sleep is for energy, recovery and clarity.
A good diet. We are what we eat. Remember your greens, minimise ultraprocessed foods, and try not to use booze as a crutch.
Point to point stress management
This is about helping you be your best self at an interview, especially if nerves and anxiety are getting on top of you.
Prepare as fully as possible
Knowing what you have to deal with means you have more capacity for the unexpected.
Arrive early, report to reception five minutes before
Train strikes, bad traffic, bad directions - all of these things add to stress even if you arrive in time. Plan for problems, so they don’t add to yours
Anxiety breathwork. Something I was dismissive of prior to post-viral illness in the pandemic, but it has been a game changer for me. Don’t do this while operating machinery.
Breathe in through nose (4 beats), hold (4 beats), breathe out through mouth (6 beats), hold (4 beats), repeat until calm. This is a variation on box breathing used by Navy Seals during high-stress moments.
Brain fog and clarity. One count of anxiety breathwork; sharp inhalation through nose (1 beat), breath out through mouth (2 beats), x15; breath in through nose (6 beats), hold (4 beats), breath out through mouth (15 beats), hold (4 beats), x3. Repeat once or twice (more than that makes me hyperventilate)
Please read up on breathwork if this interests you, before trying it out, and consult with a doctor if you have any potential health considerations.
Always have a glass of water in an interview. Sipping it buys you time before answering if you aren’t certain how to answer.
Repeat questions back if you aren’t clear on what’s being asked for.
Confirm understanding at the end of your answer “Do you need any more information?”
Remember STAR as a storytelling device for answering competency questions (situation task action result)
Make sure you’ve fully researched the role and the parts of your career that relate to the role.
Having a structure you can rely on helps with confidence and nerves.
Remember that the job isn’t yours until the contract is signed. Don’t rely on an outcome so much that it changes your approach.
If the job isn’t guaranteed, it wasn’t lost if you don’t secure an offer.
Never forget to celebrate the wins, no matter how small they might seem.
I’ve found these principles and steps helpful in managing my anxiety levels, and you may find something similar works for you.
We’re all different, of course - my wife finds visualisation helpful, rather than my more detached stoic view on life.
Consider asking for help if you need it, whether professional or friendly.
Whatever makes you tick, remember that there are coping and mitigation strategies that can reduce your burden.
What have you found helpful?
Regards,
Greg