How to Cope With the Stress of Looking for a New Job

The search for a new job, whether you’ve lost work or are changing careers, can be an emotionally taxing experience. Job-search anxiety is not a clinical diagnosis, but the term can be used to describe the stress and worry people experience when looking for employment — and can stem from uncertainty, fear of rejection, financial concerns, or the overwhelming nature of the process, says Lokesh Shahani, MD, MPH, PhD, an assistant professor of psychiatry at UTHealth Houston.

Job-search anxiety can trigger feelings of uncertainty, self-doubt, and fear of rejection, which can also exacerbate existing stress and anxiety and make the job-search process even more daunting, says Sogand Ghassemi, MD, a child, adolescent, and adult psychiatrist at PrairieCare in Brooklyn Park, Minnesota.

• Fear of the unknown
• Fear of rejection or failure
• Loss of identity
• Money concerns
• Social comparison
• Work-life balance issues

Managing job-search anxiety involves adopting strategies that address both the emotional and practical aspects of the process, says Amanda Peclat-Begin, an associate therapist at Sage Therapy in Chicago.

1. Acknowledge Your Anxiety

Recognizing your anxiety is the first step toward easing it, says Peclat-Begin. She suggests you ask yourself what your specific triggers are about searching for a job to help overcome them.

“Are you so overwhelmed by facing rejection for a role you want that it feels safer not to even put yourself in the vulnerable position of applying?” she asks. “Are you a new graduate who feels overwhelmed and unsure of where to begin?”

2. Create a Structured Job Search Routine

Being out of work leaves time on your hands, and if you’re looking for a new job while you already have one, it can be hard to fit everything into your schedule. A consistent routine can contribute to a sense of control and stability, says Dr. Shahani.

He recommends dedicating a certain number of hours each day to job search tasks like researching roles, updating your résumé, and networking. This kind of structure keeps you focused, and it helps prevent burnout by setting clear boundaries around your efforts.

If you have enough time for it, Dr. Ghassemi suggests you add other activities, rest, and social engagement to your routine to help keep burnout at bay.

3. Set Realistic Goals

The job search can feel like a mountain of tasks, but you don’t have to climb it all at once.

“Break the process into steps,” says Shahani. “Focus on smaller goals, like updating your résumé or applying to a set number of jobs per week.”

4. Limit Negative Self-Talk

It’s easy to internalize rejection or being ghosted during a job search, but it’s rarely a reflection of your worth or abilities. “Job application outcomes are often about fit, not failure,” says Ghassemi. “Rejection doesn’t reflect personal inadequacy.”

That’s why self-compassion is essential during the job hunt, says Peclat-Begin. “Remember that your inherent value as a person is not determined by whether or not you have a job, or whether or not you have the kind of job you want or think others want you to have,” she says.

It’s also important to keep your anxiety in context. For example, losing your job because your company downsized has nothing to do with your skills or talent.

“Often, we feel individually responsible for all outcomes, positive or negative, and sometimes it isn’t entirely fair or rational to see ourselves as independent of the world and the culture around us,” says Peclat-Begin.

5. Limit Rumination

6. Practice Self-Care

When you're searching for a job — especially under pressure — it’s easy to let your well-being fall by the wayside. But taking care of yourself isn’t optional; it’s essential.

“Mental and physical well-being directly impact motivation and resilience,” says Shahani. “Exercise, eat well, get enough sleep, and engage in hobbies.”

7. Lean on Your Support System

8. Talk to Someone

9. Stay Open to Opportunities

Being too narrowly focused on working in one specific industry or type of job significantly limits the pool of jobs you can apply to and increases your frustration.

“Be flexible and open-minded about new possibilities,” says Shahani.

While structure and goals are important, leave room for daydreaming about unexpected paths that might lead to opportunities you hadn't considered and are ultimately a better fit for.

10. Focus on Developing New Skills

If you’re out of work, this free time provides the perfect opportunity to broaden your skill set to make your résumé more appealing to potential employers.

“Use downtime to update skills, take short courses, or volunteer,” says Charles Sweet, MD, MPH, a board-certified psychiatrist and medical adviser at Linear Health in Austin, Texas. “This helps with confidence and can help keep you engaged with a sense of purpose.”

The Takeaway

• Job search anxiety is common and valid, especially during times of economic uncertainty or major life transitions. It involves feeling overwhelmed, stressed, or hopeless about finding the next employment opportunity.
• Break the job-search process into manageable steps, set realistic goals, and create a consistent routine to feel more in control and reduce stress.
• Prioritize self-care, lean on your support network, and seek professional help when needed to build resilience and motivation.
• Some flexibility and open-mindedness can lead to unexpected — and often better — job opportunities, even if your next step doesn’t look exactly like what you imagined.