Self-Care/Motivation

Staying Motivated

Many job seekers struggle to launch their job search. It's tough to start working on your elevator pitch when you are angry at your former employer or anxious about the future. Read this article for more information about how other job seekers accept their loss and move on. Pro tip: joining a job club like ours is a great strategy! 

Job seekers often describe their journey as a series of highs and lows. This is normal. It is essential to recognize not only the emotional challenges but also the significant opportunities this transition period presents. Being open to seeking help and support from family, friends, counselors, and as necessary, faith and medical professionals is important.

Fortunately, there are some simple things you can do to stay positive, which will not only improve your mood but also likely shorten your search. 

If you are really struggling with your mental health during your job search, please don’t hesitate to reach out for help! You are not alone. Finding a job can be tough and demoralizing, and everyone needs help at some point. See specific links below.

Below are some suggestions to help. The first five suggestions related to staying positive in a job search are inspired by Laurie Santos, a professor at Yale who hosts a free course called The Science of Well Being. Her advice on how to be happier in life resonates even more for job seekers.

 

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Mental Health Resources

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Get Connected

One key finding from the happiness research is that happier people tend to be more social. There are implications here for job seekers.

Come to our meetings! 

Monday meetings are a great way to start your week off strong with other job seekers and mentors. 

Use your connections for moral support

Reach out to your former colleagues to catch up over coffee, even if it's just to visit. The emotional boost is helpful, plus you never know what random suggestions they may have for you. 

Put yourself out there to meet new people

You may have heard that you need connections to find a job. Research shows that weak connections— i.e., people you don’t actually know, but who are connected to someone you know —might be the most effective part of your network. 

There are many ways to expand your network. Join a professional group of like-minded people or check out the many available networking opportunities like Smartpeeps (business networking meetings in the Portland area) or Meetup.com (to find people who share your personal interests.) Join your condo board or neighborhood association and make it a point to stop and talk to your neighbors when walking your dog. It feels good, and you NEVER know who will be able to help you. 

Get help and stay connected using social networks

Find your people in career communities. These online groups of people in your industry can sometimes offer targeted support and networking opportunities. See this directory to start your search and ask your network to identify others. 

LinkedIn is filled with people who are in the same boat as you, as well as those who can offer assistance. To get the most out of LinkedIn, be proactive: Follow people, companies, and groups that really resonate with you.

LinkedIn also offers other groups you may find helpful: LinkedIn Groups for Job Searchers.

Don't forget to join our private LinkedIn group, Lake Grove Job Seekers Connect Group. 

Focus on What You Can Control

There is SO much in a job search that is beyond your control. You can't control which networking contacts respond to you, but you can control the number of people you reach out to. You can't control whether your application results in an interview, but you can control the effort you put into it. You can't control how people respond to you in an interview, but you can control the extent of your preparation. Focus on what you CAN control. 

Another thing you can control, to a point, is your thoughts. "Saboteurs" are the voices in your head that generate negative emotions during your search, like "I never should have mentioned such a high salary." Take this 5-minute quiz to identify your limiting beliefs based on the Positive Intelligence framework.

Stay Resilient

Learn how to stay resilient through the natural ups and downs of a job search by reviewing this resilience presentation and using this toolkit. 

Make a plan for how to handle rejection. For example, when I receive a rejection, I will go for a walk, turn on music, or call a friend.  

Practice Self-Care

Give thanks

Research shows that making a habit of writing down three to five things every day that you are grateful for can improve your happiness in as little as two weeks.

You may want to add to your list aspects of your professional life that you are grateful for. Have there been people in your network who have stepped up for you? Did you interact with one recruiter who treated you with respect like a valuable human being, even if you didn’t get the job? Are you currently employed, even if it’s a job you don’t love?

Feel the feelings, then let them go

You may be aware of mindfulness as a recommended practice for improved happiness and better mental health. One way to practice mindfulness is to set aside a specific time every day for meditation. This can be as simple as finding a quiet place, breathing slowly and in and out, and paying attention to your breath and the thoughts that come and go. The goal is not to pretend that you aren’t experiencing anxiety and frustration in your search. Rather, the goal is to let those thoughts and feelings flow through you. Recognize them and let them go, as much as possible.

Rest and move

This is a two-part recommendation. First, make sure you get enough sleep. Second, during your waking hours, be sure to do something active (which will – bonus! – help you sleep better). Both are proven mood boosters.

Help Others or Volunteer

While deep into a job search, it is easy to just focus on yourself and your own challenges. However, there are SO many other people who are going through the same thing. Think of our Monday meetings - all those job seekers need help too! Boost those endorphins and help a fellow job seeker (or someone else) out. 

Here is an article from LinkedIn about how to help other job seekers during your job search.

Volunteering is another way to give back to the community, get out of your own head, and ultimately boost your own sense of self-worth and value. Seek opportunities that are near and dear to your heart through VolunteerMatch, or find ways to contribute through your professional association (e.g., volunteer to staff the welcome booth at a conference). You will likely be offered free or reduce rates and will have created a direct pathway to potentially helpful people (weak connections) in your profession.

Focus on Your Strengths

It’s easy to lose confidence while searching for a job, and that can spiral: the less confidence you have, the less able you will be to convince hiring managers that you are the best choice to fill their open job. One way you can combat this is to take an assessment that will help you to identify your strengths and give you the language to talk about them to recruiters and hiring managers.

Two popular strengths assessments may help. The Gallup CliftonStrengths assessment focuses on your talents (a combination of skills and personal strengths) as they relate to the workplace. It’s widely used in organizations, and knowing your Clifton Strengths may be helpful if you're interviewing with a company that uses the assessment in its organizational development. The VIA Character Strengths Assessment is another popular assessment that focuses on character strengths in a more holistic manner. Each is available for you to complete on your own, with various levels of reports available for a small fee.   

Create Structure

Establish a regular schedule for your job search, such as dedicating mornings to applying and afternoons to networking. Think about it in terms of creating new habits. Even small tweaks to daily routines (e.g., engage on LinkedIn for 30 minutes after my morning coffee) will ultimately yield great payoffs.

Schedule time for other activities, such as socializing, family, exercise, hobbies, and spiritual practices.

Try to get out of the house regularly. A job search can be very isolating, and having a regular coffee date with a friend or time at the gym can help. 

Treat Yourself 

A small treat can boost your mood AND help with your job search. If your budget is tight, beauty schools offer deeply discounted haircuts, and there are many consignment stores and thrift stores that have great bargains. 

Schedule a quick getaway to someplace new (even for the day); it can be the jolt you need to get re-energized. Google "free things to do in Portland" and see what pops up.

Take advantage of your flexibility if you are not currently working: Ask yourself "What did I want to do but never had time for while working?"

 

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