Half of Candidates Say Job Searching Harms Their Mental Health: 7 Ways to Ease Job Search Stress

If your job search is taking a toll on your mental health, you’re not alone. According to an iHire survey of more than 2,100 U.S. job seekers, nearly half (46.8%) of candidates believe searching for a job negatively impacts their mental health and wellbeing.

Unfortunately, this is not surprising, as mental health issues have been on the rise. Research from the National Alliance on Mental Illness (NAMI) shows that 1 in 5 U.S. adults experience mental illness each year, while the World Health Organization (WHO) estimates that global prevalence of anxiety and depression increased by 25% in the wake of the pandemic.

Top Sources of Job Search Stress

But what, exactly, is leading to high levels of job search stress? iHire asked survey respondents to identify which aspects of their job search cause the most stress, anxiety, and mental health challenges.

The top response, selected by 55.3% of job seekers, was waiting to hear back from an employer after applying or interviewing. This suggests that ghosting has a greater impact on applicants beyond simply creating frustration and a poor candidate experience.

Getting rejected by an employer was survey respondents’ second biggest contributor to job search-related mental health challenges (38.8%), followed by finding the right jobs to apply to (37.6%).

Age discrimination for being an older job seeker – a recurring theme across today’s multigenerational workforce – ranked fourth on the list (36.1%). For contrast, age discrimination for being a younger job seeker, ranked toward the bottom (3.5%).

Interestingly, just 1 in 4 job seekers noted job interview anxiety (24.4%), as interviewing can be one of the most nerve-wracking job search activities. Meanwhile, 22.7% of candidates said filling out applications and applying to jobs caused stress, alluding to often tedious and multi-step application processes.

Negotiating salary (16.4%), writing a cover letter (13.2%), writing a resume (11.4%), and networking (9.4%) rounded out the list, while 7.8% of respondents selected “other” and wrote in their responses. Common challenges noted in those freeform responses included sheer uncertainty, a lack of income while unemployed during their search, being over or underqualified, following up with employers, and experiencing discrimination due to disability, race, gender, or nationality.

How to Deal With Job Search Stress

If you’re finding that your job search is stressful, here are seven helpful job search tips to calm your anxiety, manage your emotions, and pursue your next career opportunity with confidence.

1. Limit Job Search Time. You might hear the saying, “Searching for a job is your job when you’re unemployed.” However, spending excessive hours scrolling through online job ads can lead to burnout and frustration. Set boundaries around your job search time and give yourself permission to take breaks when needed – there is no shame in pausing your job search to take care of your mental health.  

2. Create a Routine. Stick to a regular schedule that includes time for job searching, networking, self-care, exercise, hobbies, and relaxation. A structured routine can provide stability and a sense of control. It can also take your mind off of the anxiety that comes with waiting to hear back from an employer – the top concern of job seekers in iHire’s survey.

3. Set Realistic Goals and Expectations. Break down the job search process into manageable tasks and set achievable goals for each day or week. In doing so, remember there are aspects of the job search that are beyond your control, such as market conditions or the hiring manager’s final decision. Therefore, focus on what you can control, such as updating your resume, improving your interview skills, and expanding your professional network. Celebrate small victories along the way to stay motivated, and learn not to take things personally, like rejection.

4. Get Organized. Disorganization can instantly make you feel overwhelmed during your job search. Keep track of your job applications, interviews, and networking contacts using spreadsheets or tools on many of today’s job boards offer to manage your job search effectively. For example, iHire provides a handy Job Search Tracker to help you keep tabs on your applications and their statuses.

5. Stay Connected. Reach out to friends, family, mentors, or support groups for emotional support and encouragement. You might even connect with other job seekers on social media who are in the same boat as you. Sharing your experiences with others who understand your situation can help alleviate feelings of isolation.

6. Practice, Practice, Practice. Whether it’s communicating with employers, interviewing, negotiating salary, or all of the above that causes you the most job search stress, practice is your best friend. Browse some of our interviewing resources, email communication templates, and salary negotiation advice for extra assistance in these areas.

7. Seek Professional Help if Needed. If you're struggling with persistent feelings of anxiety, depression, or overwhelm, consider seeking support from a mental health professional. Therapy or counseling can provide tools and strategies to cope with stress and improve your overall wellbeing.

For more job search tips to help you make a stress-free career move, check out iHire’s Job Seeker Resource Center.

Disclaimer: This article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider.

About the Survey: 2,129 U.S. job seekers responded to iHire’s survey conducted through the Qualtrics XM platform in February 2024. Respondents came from iHire’s job seeker database comprising candidates across 57 talent communities.