Ask a Career Advisor: How Can I Practice Self-Care During My Job Search?

If your job search has you feeling drained, frustrated, and demotivated, you’re not alone. According to a 2024 iHire survey, 46.8% of candidates believe searching for a job negatively impacts their mental health and wellbeing. Waiting to hear from employers, getting rejected, finding the right opportunities, experiencing ageism, and interviewing were our respondents’ top sources of stress, anxiety, and/or mental health challenges.

So how can you reduce job search stress and avoid job search burnout? No one wants to lose momentum in a competitive market, but it can be tricky to find the right balance between hitting your goals and finding healthy habits for job hunting. We asked Lori Cole, Certified Career Coach and Advisor at iHire, for her advice.

Reduce Job Search Stress

“The first step to managing job search stress is to set boundaries,” Cole said. “Ensure you take regular breaks, disconnect from the job search for a day if needed, and don't overextend yourself with the number of applications or interviews.”

Another way to practice self-care during your job search is to seek and accept support. Lean on your friends, family, and fellow job seekers in your network.

“Sharing your feelings and experiences can significantly lower stress levels and provide emotional relief,” added Cole. “And not only can you ask for advice and support, but you can also offer it in return. Helping others makes us happier and boosts our self-esteem.”

Nurture Your Body – Not Just Your Mind

“Taking care of your physical health will make it easier to handle the rigors of job searching,” said Cole. “When your body is feeling well, from exercise, a healthy diet, and a good night’s sleep, you’ll see positive impacts on your mind, too.”

Aim to get some form of exercise every day as part of your commitment to self-care during your job search, whether that’s a rigorous workout or a leisurely walk. Physical activity has been proven to boost endorphins, improve concentration, and enhance your overall mood.

And yes, we’re all tempted by junk food when stressed, but try your best to eat a balanced diet and work in superfoods like blueberries, nuts and seeds, dark leafy greens, avocados, salmon, eggs, and sweet potatoes.

“Quality sleep is also non-negotiable,” Cole continued. “Respect a sleep routine that adequately restores your energy levels. Cutting corners here can lead to a compromised immune system and a lack of focus.”

Avoid Job Search Burnout With Time Management

Effective time management can reduce job search stress when seemingly endless cycles of applications can lead to feeling directionless and ineffective.

“Start by prioritizing your job search activities,” suggested Cole. “Focus on the high-impact tasks during the parts of the day when you are most energized. For example, if you’re a morning person, use that time to update your resume, fill out applications, or follow up with hiring managers. Then, save less intense tasks like researching companies and updating notes for the afternoon.”

You should also set clear, achievable goals for your job search.

“Whether it's sending a certain number of applications per week or networking with a specific professional, goals can provide structure and a sense of accomplishment. Just make sure they are realistic so you don’t set yourself up for failure,” Cole advised. “And when you do reach a goal, no matter how small, celebrate!”

Use Mindfulness as Self-Care During Your Job Search

Mindfulness – the practice of being fully present in the moment – can help you stay focused and avoid becoming overwhelmed.

“Job searching is a complicated process, and it’s completely understandable that your mind becomes scattered in a thousand directions,” Cole said. “Mindfulness exercises like meditating, practicing gratitude, and visualizing success can help.”

Use meditation to anchor your attention, try writing down three good things that happened to you at the end of each day, and picture yourself in your dream job.

Cole’s final words of advice? Be kind to yourself!

“Negative self-talk can hold you back and let things like imposter syndrome take hold. One of the best healthy habits for job hunting is cultivating a supportive and compassionate inner voice,” Cole concluded. “Remind yourself that the job search is a process, setbacks are temporary, and your next great job is out there!”

Explore our Job Seeker Resource Center for more expert guidance for any phase of your job search and find great opportunities to apply to in your industry today.

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.