Coping with Depression During a Job Search

Living with depression can significantly impact various aspects of life, including the ability to carry out everyday tasks such as job searching. So if you're living with depression and finding the job search process more challenging – I get it. However, it's important to note that while it may present an extra hurdle, it is not an impossible one for us to overcome.

3 challenges of job searching with depression

There can be some specific challenges facing individuals during the job search process related to depression. Some of these challenges might include a lack of motivation and energy, difficulty concentrating, and a fear of rejection. I know this to be the case from my own personal experience.

1. Lack of motivation and energy

A symptom for some people living with depression can be a lack of motivation and energy. I know it can be a struggle to convince myself to get out of bed in the morning, much less take on an undertaking such as a job search. There is something about depression that drains our energy levels.

Personally, my job search energy started off at a decent level. This was something that I knew I needed to accomplish and I hoped to accomplish it quickly. My initial problem was the lack of energy. This caused me to struggle to get multiple applications done a day. Eventually, the initial mental push to accomplish applications wore off and it became a struggle to continue the job search.

2. Difficult concentrating

Another possible issue is difficulty concentrating and making decisions. And as you probably already know, it takes a lot of research to find open positions and this can be hard to focus on.

My concentration starts out pretty well, but it weans quickly. Additionally, it is a massive challenge for me to make decisions. This leads me to struggle with deciding if I meet all of the requirements for jobs that are posted – before I even attempt to complete an application.

3. Fear of rejection and failure

Another challenge can be fear of rejection and failure. This challenge is two-pronged: it can be an issue at the beginning of the job hunt and then can be compounded once rejection letters start to come in. This doesn't feel good for anyone – but especially when depression is also involved.

One way to work on managing the fear of rejection or failure may be exposing yourself to it. My career coach instructed me to ask for 20 percent off my purchase in a store while paying. In this case, it is almost a guarantee that I will receive a rejection, but it shows me how I can live through a rejection.

Also tied to this "not good enough" feeling, the networking portion of a job search is also extremely difficult for me. I struggle to reach out to people because I feel like I will be bothering them in some way and that they will be ugly when they respond.

4 coping strategies for depression and job search fatigue

There are some practical strategies for coping with depression while performing a job search from my own experience. Some of these strategies include seeking professional help, setting realistic goals, and managing your stress.

1. Seek professional help

Seeking professional help in this case can look like a variety of things, from a career coach to therapy. A career coach can help you fine-tune your technical job search components, such as your resume and cover letters, develop job search habits, and set goals. A therapist can help you discuss your emotions around the job search and celebrate the wins with you.

For me, I decided to work with a career coach and a therapist. The first step that I took with the career coach was to improve my technical skills. We then looked at where I was applying for jobs, how often I was applying to jobs, and determined some realistic goals for me to set. My therapist discussed my small wins, helped me recognize times when I should be celebrating small wins, and unpacked why I felt awkward about someone congratulating me.

2. Set realistic goals

At the beginning of the job search, it can be easy to set unrealistic goals for how many applications you plan to submit in a day or week. It is important to remember that these applications take time and energy. Do not expect yourself to apply to 10 a day, it is not a reasonable expectation.

I know when I first started my job search, I was laser focused on submitting applications. This was great for my job search but meant that everything else in my life suffered – like my housework. Now it is much better for my mental health that I focus on applying to 2 jobs a day. It's a more manageable and specific goal.

3. Practice self-care

A major element of the job search is to remember to practice self-care and stress management techniques. It is easy to become overwhelmed and over-stressed during this process. Unfortunately, these feelings can make anyone want to avoid the job hunt. Sometimes, we must take a break from the job search process and reflect.

Some self-care activities might be a hot bath or some gentle exercise. I know for me, expressing myself creativity or leaning on my pets for some de-stressing helps me a lot.

4. Build a support system

Building and engaging with a supportive system can include supportive individuals, such as friends, family members, and professionals. It is important to build a strong support system.

During this process, some of my support system has been more helpful for others. One of my friends connected with my a friends of hers that is a career coach. This individual became my career coach and it made me more comfortable to know he was vetted already. Another friend of mine has provided me with emotional and mental support, constantly reminding me that the right job will come at the right time.

Maintaining hope during a job search

While it may be difficult to carry out a job search while living with depression, it is not impossible. By acknowledging the difficulties that depression can bring to the job hunt and implementing coping mechanisms, we can empower ourselves to face these challenges head-on.

Personally, this process has not been the easiest for me, but I have learned a lot. It is stressful to work so hard to search for a job and still be struggling to find a full-time position. While I've had some weeks that were better than others, I am holding on to the faith that God will put the right position in front of me.