Overcoming Job-Search Depression

Searching for a new job can be an arduous and demoralizing process, and it's supported by empirical data. According to Dan Witters, a principal and research director at the Gallup National Health and Well-Being Index, research indicates that people initially experience a boost in well-being after losing their jobs. However, this trend reverses if they remain unemployed for 10 to 12 weeks. Prolonged job-hunting leads to increased financial stress and declining physical health, with depression rates rising among the unemployed.

Simply increasing the number of job applications is not a guaranteed solution to job-search depression, as uncertainty about the end of the search can create emotional challenges. Michelle Maidenberg, an adjunct graduate professor of cognitive behavioral therapy and human behavior at the Silver School of Social Work at N.Y.U., emphasizes that handling such adversity requires building new habits in our personal lives.

It is vital to recognize that our identities are not solely defined by our careers. Dawn R. Norris, an associate professor of sociology at the University of Wisconsin-La Crosse, asserts that "identity is a much bigger piece of the puzzle than people had previously thought." Financial concerns often take precedence as a stressor, but the perceived loss of identity ranks closely behind. Thus, it becomes essential to realize that our personalities comprise diverse experiences, interests, and values beyond our employment status.

To cope with the challenges of unemployment, individuals must establish a structured approach to job hunting. The loss of a daily routine can lead to anxiety, depression, and disconnection. Implementing strict office hours and setting deadlines for tasks within the job search can prevent it from overwhelming other aspects of life. However, it is equally crucial to avoid overworking, as it can exacerbate isolation and negativity, impacting mental health and job prospects.

Setting and achieving goals has been shown to have a positive effect on depression. Therefore, individuals should pursue smaller, achievable goals outside their comfort zones. Celebrating these small wins can boost self-esteem and emotional well-being.

Embracing unemployment as an opportunity for personal growth is essential. Utilizing free time to learn new skills, volunteer, or explore hobbies can have a positive impact on mental health. Additionally, engaging in activities related to one's professional skills can help reinforce a sense of identity.

Maintaining social connections is crucial for combating the isolation often experienced during job searching. Spending time with family and friends helps reaffirm aspects of identity beyond one's career. Starting with online communities, support groups, or small networking events can ease individuals into social interactions.

When answering questions about their job status, job seekers should feel comfortable stating that they are searching for their next opportunity. Being unemployed is a common experience, and people are generally willing to help and offer support.

In conclusion, overcoming job-search depression requires a multifaceted approach. Understanding that our identities are not solely tied to our careers, setting achievable goals, learning new skills, and maintaining social connections are all crucial steps backed by research and statistics. By implementing these coping strategies, job seekers can bolster their emotional well-being and increase their chances of finding meaningful employment.

Sara Makin, MSEd, LPC, NCC

Founder & CEO

Makin Wellness