Job Hunting? Self-Care Is Not An Option!

Job Hunting? Self-Care Is Not An Option!

Applying for your first job is a daunting enough step to take into the world of work. The whole process can be even harder if you’ve got mental health issues. The key thing to remember through the whole process is to ensure you give yourself some ‘you-time’. I know, that phrase might make you cringe, but it’s SO vital to making sure you get through the job hunt, and are in top shape to take up that brilliant position you land!Here are a number of things you can do to look after yourself whilst job hunting based on my experience.

I’ve also asked David Shindler, a job and career coach, to share his best advice on the subject. Together, we will offer you actionable steps to take whilst you’re looking for work and ensure that your mental health doesn’t suffer. Please note, our tips are not a substitute for seeking professional help if you feel that things are too much for you to manage on your own (see links at the end).

Jenny’s top self-care ideas:

1. Take control: What do you usually focus on when job hunting? I’ll guess you probably think of all the steps involved; deciding what sort of job you want, looking for vacancies, filling out application forms, sending in your CV, writing cover letters, and getting lots of generic ‘thank you for your application…’ rejection emails. Of course, you’ll need to do all those things (yes, even the emails), but there’s a way to make it seem a lot less daunting. You’ll feel a lot more in control by writing down everything you need to do and keeping track of applications as you go. You could do this in a Word document, a notebook, or if you’re like me and into stationery, in a special planner. Write down every single step you need to take – from researching companies to spellchecking your CV. Tick them off as you go for a sense of accomplishment!
2. Reward yourself (and take breaks): While it’s important to have focus and work hard in the job hunt, it’s equally important to reward yourself for all of your efforts. Rewards can be anything you want from watching an episode of your favourite programme to buying a new item of clothing. Even just a fifteen minutes walk around the local park can be a welcome break. This gives you a chance to check in and see how you’re feeling. Good indicators of mental well being include making sure that you’re not too stressed, have taken care of all your basic needs (eaten and drunk enough, satisfied your hygiene needs, working in a tidy environment) and are feeling positive about your progress. Give yourself some time to fix it if any of these areas are slipping.
3. Acknowledge your feelings: If it all gets a bit much, and you find yourself feeling like you’re not coping, the best thing to do is acknowledge it. Give yourself some time to relax, watch some TV, go on a walk, do some baking or other therapeutic activity. Allow yourself the space to get away from the job hunt and then find a way to deal with your emotions. If something is bothering me, I find that writing it down can help a lot. You don’t need to be J K Rowling to write (though I bet she does this too sometimes!) – just put pen to paper, or fingers to keyboard, and let it all out. You don’t have to do anything with it. You can keep it private, or even rip it up or delete it after, but just emptying your thoughts onto a page can help you clear your head and figure out how to move forward.

David’s top self-care ideas:

4. Create a personal dashboard: It’s much harder to look after yourself if you lack understanding of yourself. You can do something about it if you know what makes you stressed, presses your buttons or you are not at your best. I have a personal self-care dashboard. It has four dials on it. Just like a radio, if the station isn’t tuned in properly, you get unwelcome interference. Through understanding what makes me tick and what doesn’t, I know to pay attention to these four factors for my mental wellbeing: having a meaningful purpose in my life, clear career/business direction, my personal values are driving how I live my life including work, I have the right support around me from people I trust. I use a traffic light system to monitor each of them – green means I’m feeling at my best, amber means things are not quite right and I need to act now to prevent going red when my wellbeing is not good. What do you know about yourself that tells you when you are at your best, when the warning signs are flashing for you and when your wellbeing is out of sync? Ask people you trust and who know you well. Then create your personal self-care dashboard to monitor and adjust the dials whenever you need.
5. Create your own certainty: One of the most stressful aspects of job hunting is the uncertainty it brings. Many of us fear change and the unknown. It’s natural to ask yourself a ‘what if…’ question – ‘What if I can’t get a job’, ‘What if I’m not good enough?’ or ‘What if I make a mess of this interview?’ The longer it takes to get a job, the more uncertain and worried you may start to feel. That can affect how you go about searching for a job (you stop looking, delay applying, lose confidence) and the last thing you want is for that to show to an employer. You can create your own certainty and improve your mental wellbeing by adjusting your mindset. Ask yourself, what do I want to move towards rather than get away from? How do I want to feel at work? Explore and discover by doing something. Let your passion find you. Use your awareness of how you take care of yourself to your advantage by articulating that to an employer to show your resilience.
6. Practise being mindful: Mindfulness is about noticing what is with all of your senses. It helps you focus on one thing and helps to kick out unhelpful distractions that can flood your mind. It’s accessible to anyone at any time. Meditation, yoga and exercise are ways in which you can practise being mindful. Go to a free local class. Lose yourself in a feel good Recall a joyful experience or a fantastic achievement to evoke positive feelings and thoughts. It could be a particular person, place or object. Travel forwards in your mind and describe success in the present tense. Behave as if you have already got the job you want. What can you see, hear or touch? How does it feel emotionally? What is the sweet smell of success? Try writing a future letter to yourself or even recording a future video!

 What works for you? Tell us your stories and we’ll publish them here!

Helpful Links

• Young Minds is the UK’s leading charity committed to improving the emotional wellbeing and mental health of children and young people
• Mind is a mental health charity providing advice and support to empower anyone experiencing a mental health problem. They campaign to improve services, raise awareness and promote understanding
• Time to Change is an anti-stigma campaign run by the leading mental health charities Mind and Rethink Mental Illness and this is a helpful list of organisations to contact
• Get Connected is the UK’s free, confidential helpline service for young people under 25 who need help, but don’t know where to turn. They can help with whatever you’re going through and you can reach them over the phone, by text, email or web chat, plus you can use our online directory or help app.