6 ways to look after your mental health while job hunting
Looking for a new job can be challenging and take a lot of mental and emotional energy, especially if you face rejection.
It’s important to look after your mental and physical health while job hunting, so you can build resilience and stay on track to your career goals.
Job seeking is a period of transition and a time when we need to focus on self-care, says Justine Alter, organisational psychologist and founder of Transitioning Well.
The following tips from Alter will help you maintain your mental health throughout the job-search process.
“Good mental health is built on several interconnected foundations that support our ability to navigate both work and life effectively, particularly during challenging transitions like job hunting,” Alter says.
The building blocks of good mental health include:
- Maintaining physical wellbeing and energy levels by getting enough rest, exercise and movement breaks
- Cultivating meaningful social connections and relationships to foster a sense of belonging and support
- Establishing clear boundaries between work and personal life
- Engaging in regular self-care rituals
- Keeping your job search aligned with personal values and purpose
- Taking breaks for mental and emotional recovery
- Incorporating mindfulness practices into daily routines
- Developing stress-management strategies
- Making time for activities that bring joy and creative fulfillment
By establishing these building blocks, you’ll be better able to protect your mental health and build resilience, Alter says.
How to care for your mental health during your job search
Alter says there are some key ways of looking after your mental health while job hunting, including:
1. Creating meaningful connections
“Job seeking can often feel like a solitary journey,” Alter says. “But research shows that social connection is a crucial protective factor for our mental health during transitions.”
Make time to connect with supportive friends and family, join professional networking groups or talk to trusted mentors, Alter says.
That will give you emotional support, practical insights and a chance to share your struggles and celebrations, Alter says. It will also remind you that you’re not alone in facing challenges. Focus on connecting with people who energise you rather than drain you, she adds.
2. Maintaining purpose beyond the job search
“Finding meaning beyond job seeking is important for maintaining perspective and emotional wellbeing during your search,” Alter says.
Thinking about what truly matters to you can help anchor you during uncertain times and guide your decisions, Alter says.
“Make a daily practice of celebrating small wins and positive moments, even if they're unrelated to your job search. Remember that your professional status is just one aspect of who you are – your worth extends far beyond your employment situation.”
3. Reframing challenges through self-awareness
In between job applications and after interviews, give yourself time to rest and reflect so the job-seeking process doesn’t consume every part of your life, Alter says.
Check in with yourself with questions like "how am I feeling right now?" and "what can I do to be kinder to myself?", Alter says. That will help you build emotional intelligence and respond to setbacks with resilience.
“Rather than viewing rejections as personal failures, see them as natural parts of the journey and opportunities to refine your approach. Each application or interview provides valuable information and experience, regardless of the outcome.”
4. Breaking down the process
“The job search can feel overwhelming when viewed as one massive task,” Alter says.
Break the process down into smaller, manageable tasks to help maintain momentum while preventing burnout. For example, you could set specific times for job searching or limit the number of applications you submit each day, Alter says.
“Celebrate progress in all its forms – whether it’s refining your resume, making a new connection, or learning from an interview experience. These small victories build confidence and sustain motivation.”
5. Keeping a consistent routine
A sustainable routine helps us maintain energy and focus during your job search, Alter says.
Build your day around routines that support your job search and your wellbeing, including regular sleep, physical activity and activities that bring you joy.
It’s important to get different types of rest – physical, mental, creative, and emotional – as they all contribute to overall wellbeing, Alter says.
6. Practicing self-care
Self-care will help you maintain the energy and resilience you need when job hunting, Alter says.
“Think of self-care as an investment in your job search – taking care of yourself enables you to present your best self to potential employers and maintain the stamina needed for a successful transition.”
Be proactive about self-care rather than waiting until you feel overwhelmed. Alter suggests taking regular breaks from screens, doing breathing exercises and scanning your body to help prevent tension from building up.
“Don’t hesitate to seek professional support when needed. Services like Mental Health Foundation of New Zealand and career counselling can provide valuable tools and perspectives.”
If you’re finding it challenging to stay motivated during your job search, or you’ve faced rejection, aim to focus on positive steps to support your mental health. Looking after your physical health, seeking social connection and finding joy will help you build resilience and good mental health.
