Job hunting and depression why it happens and how to cope

 

Job hunting is often emotionally taxing, with many people facing frustration, anxiety, and even depression throughout the process. According to a Forbes article, 72 per cent of applicants say that job searching has negatively affected their mental health.

 

And with New Zealand’s unemployment rate sitting just over five per cent, securing a role isn’t always straightforward. For various reasons, finding the right job can be a slow and difficult journey. The pressure to land the ideal role, paired with the unpredictability of the process, can lead to feelings of uncertainty and helplessness.

 

Here are four key factors that contribute to the emotional toll of job hunting:

 

One of the most discouraging aspects of job searching is the constant cycle of applying, waiting and often receiving no response. Even when candidates make it to the interview stage, rejection can come without feedback, leaving individuals with little insight into where they were lacking or what went wrong. This ambiguity can result in feelings of inadequacy and self-doubt, making it hard to stay motivated.

 

The job search process is often unpredictable. It’s common to go through extended periods without much progress, which can lead to increased anxiety. Not knowing when — or even if — you’ll secure a job can be highly stressful, particularly when there’s urgency to find work due to financial pressures or personal circumstances.

 

The sheer volume of applicants for many positions makes it hard to stand out. Job seekers often feel like they're just one of many resumes in a pile, especially with automated systems that screen applications. This sense of competition can be disheartening, leading to feelings of insignificance. 

 

During a job search, many people struggle with imposter syndrome, feeling undeserving of the roles they pursue. The pressure to secure a role quickly or meet societal expectations of success can intensify these feelings. As time goes on, this can take a toll on self-esteem and turn the process into a continual challenge to one’s sense of self-worth.

 

These factors collectively make job hunting a mentally exhausting experience, often leading to frustration and emotional strain as candidates try to navigate the complex and competitive landscape of finding new employment.

 

There are several strategies that can help maintain emotional balance, motivation and a positive outlook during the search. Here are five practical ways to manage your emotions, and mental health, while job hunting:

 

Job searching can feel overwhelming, especially when progress is slow. Setting small, achievable goals can break the process down into manageable chunks. For example, aim to apply to three jobs a week, network with two new contacts, or revise your resume for specific positions. Celebrating these small milestones helps maintain a sense of accomplishment, which is important for boosting morale and motivation. Even something as simple as completing a task on your to-do list can provide a positive reinforcement that keeps you moving forward.

 

Establishing a daily routine can bring a sense of normalcy and control during periods of uncertainty. Set aside specific hours each day for job searching, and also make time for self-care and activities that help you recharge – whether that’s exercising, reading, or engaging in a hobby. Maintaining boundaries and balance can help prevent burnout and support your mental well-being while staying focused and productive.

 

You don’t have to navigate the job search alone. Reaching out to friends, family, or professional mentors can offer meaningful emotional support. Sharing your experiences can help you manage your feelings and feel less isolated. Connecting with other professionals can also lead to new opportunities and provide encouragement. Networking isn’t just about job leads – it’s also about building relationships, gaining perspective, and finding support from others in similar positions.

 

It can be easy to fall into a cycle of negative self-talk, especially when facing rejection or lack of feedback. Remind yourself that job hunting is a process, and setbacks do not define your value or abilities. Practice self-compassion by treating yourself with kindness, just as you would support a friend in a similar situation. When feelings of inadequacy or imposter syndrome arise, challenge them by focusing on your strengths and achievements. Remember, job hunting is challenging for everyone, and setbacks are a normal part of the journey.

 

Caring for your physical and mental well-being is especially important during a job search. Regular physical activity can help ease anxiety and depression while improving your mood through endorphins. Even simple exercises like walking, yoga, or stretching can have a positive impact. It’s also essential to get enough sleep, eat well, and use relaxation techniques such as deep breathing, meditation, or mindfulness. Taking breaks when needed helps prevent burnout and supports your ability to stay focused on applications and interviews.

 

… keep going, as Winston Churchill famously said. While job hunting can undoubtedly be a stressful and emotionally draining experience, taking these proactive steps to manage your mental health can help you navigate the process with greater resilience. By setting realistic goals, building a support network, practicing self-compassion, maintaining a routine, and focusing on self-care, you can minimise anxiety and stay motivated.

 

Remember that finding the right job may take time, but by focusing on your mental and physical wellbeing, you can maintain a positive mindset and make the journey more manageable.