Usually, when you first start your job search, you go into it with a sense of determination and optimism. But, as time goes on, it can become harder and harder to stay positive and hopeful, and it can ultimately lead to negative feelings and even job depression.
Depression can come in many forms and can occur in various events. While major depression and persistent depressive disorder are ongoing mental health diagnoses, situational depression (or adjustment disorder with depressed mood) occurs due to a life event or transition and typically lasts no more than six months. There are all kinds of reasons a person may experience situational depression—including an ongoing, unsuccessful job search.
What Is Job Search Depression?
According to the New York Times, research has shown that job searches that last beyond 10-12 weeks have the potential to decrease a person’s sense of well-being. From there, it’s easy to understand how someone's sense of well-being takes hit after hit. They can slip into depression.
There are a lot of factors that can contribute to the development of job search depression. In addition to the overall frustration of not landing a job, financial stress, feelings of inadequacy, anger, anxiety, and uncertainty are also often. After weeks of dealing with these feelings, the telltale sign of depression will likely sneak in–hopelessness.
Suppose you’ve found yourself experiencing job search depression. In that case, it’s important to remember that healthcare providers and counselors are always there to listen and help you through this difficult time. But, if you’re not quite ready to seek professional assistance, there are some things that you can do on your end that have the potential to help you get to a better place mentally and emotionally.
Things to Keep in Mind
Part of what makes the job hunting process so stressful is the incredible weight it often carries. For most of us, we work because we need to. Whether your family’s survival depends on your salary or your income is what funds the “extras,” being unemployed or underemployed impacts the people you love most in the world. That’s a heavy burden to carry, but putting all of that pressure on yourself isn’t entirely fair because it’s doubtful that who you are as a person is a sole reason your job search isn’t working out.
Some other things to keep in mind as your job search goes on:
- On average, it will take at least 8 weeks to land a job, but that’s in a perfect world; depending on the job you’re looking for, the market, your experience level, and your methods, it may be reasonable to expect the search to take months longer
- Your resume and application are keys to whether or not you get contacted by a recruiter; before you move forward
- A company may be interested, but positions often get put on hold, which will prolong the recruitment process
- Depending on your industry, competition may be tricky, and there might be more experienced candidates
There are various factors that you can’t control when searching for a job, and they may very well be contributing to your experience. While that doesn’t make the waiting any easier, it can provide some comfort–especially if you doubt yourself and your value.
Finally, as your job search continues, it’s essential to remember that you are not your job. Your worth and meaning come from various places, and your career is simply one of them.
👀 Worth watching: Discover the steps to take when you feel like you’ve done everything in your job search with an expert career coach, Melisa Liberman. Watch the video.
How to Take Care of Yourself and Cope with Job Search Depression
Identifying job search depression is a big step, but you have to figure out what to do with the information. Once you’ve realized and accepted that you’re struggling with job search depression, you’ll want to develop healthy ways to cope with and manage it. Here are some things to try:
- Develop a routine that takes the emphasis off job searching; instead of spending all of your free time applying to jobs, set aside no more than one hour a day
- Reconnect with friends and family; while you can undoubtedly confide in them about what you’re going through, it’s not a requirement, simply spending time with them, in general, can help lift your spirits
- Start journaling; make a habit of writing down what you’re feeling, what you’re grateful for, what went right or wrong in a day, or whatever it is that you need to get off your chest
- Get moving; exercise is a great way to cope with depression, and if you’re able to find a way to get outside to do it, even better
- Join a supportive community of other job seekers who may be going through something similar (just make sure the people in the community are there to encourage you and help you stay positive, not to have you join in a collective pity party)
- Prioritize rest; whether it’s through self-care or just getting a total of eight hours of sleep at night, rest is key to fighting depression
- Strive for a balanced diet and avoid using substances to distract you from what you’re going through
Ideally, you’ll be able to develop coping techniques that allow you to still job search (in a productive, healthy way), but if you need to take a break from the search altogether, that’s perfectly okay. And, if you’re unable to find a way to cope with your depression and the negative feelings continue to intensify, it’s essential to reach out to a qualified professional to help you navigate your situation.
Moving Forward
As you develop more ways to cope with your situation, you’ll likely find that you’re more motivated and energized to get back into the job search. Before you do, though, be sure to take a minute to assess how you’ve been doing things and decide if there is anything you can do to improve your results. Maybe you need to spend more time networking, or your resume could use an update to include more keywords, or perhaps you’ll discover that you’ve been unknowingly applying to jobs that you’re way over-qualified for (or under-qualified). You need to adjust your search filters. The answer may not be obvious, and if you can’t pinpoint the issue, then it’s worth doing a quick refresh of your application materials and online presence.
Depression is one of the leading mental health diagnoses in the U.S., so if you’re experiencing a bout of situational depression because of a long job search, it’s nothing to be embarrassed about, and you are by no means alone in how you’re feeling. Your health is an essential thing, so if you’re suffering from depression, don’t be afraid to reach out to someone who can help you step back and figure out what it will take for you to start feeling like yourself and have the energy to get back to the job search.
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