7 tips for managing stress while searching for jobs or internships

Searching for a job or internship can be stressful. Here are some tips you can use to manage feelings of stress or anxiety while searching for jobs this summer.

What causes job search stress?

Looking for a job can impact your mental health for a variety of reasons, especially if you’re struggling to secure a job or internship. Here are some of the most common sources of stress to be aware of. 

If you have been impacted by any of these factors, here are some tips that can help you stay motivated and take care of yourself throughout the process. 

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1. Plan ahead

The application process for most jobs and internships can include multiple steps, like searching for open positions, updating your resume, writing cover letters, creating online profiles, taking assessments and identifying references. Completing all these steps can be overwhelming, especially if you feel underprepared. Planning your approach to applying for jobs in advance can help. 

Here are some questions to help you prepare for your search: 

• What are your values and goals (e.g., securing your first professional position after college, gaining experience, etc.)? 
• What materials might you need to create or update? 
• Is there a specific industry or job role you’d like to get into? 
• How much time are you able to spend on applications each week? 
• Are you open to unpaid or volunteer positions? 
• Are you interested in a full-time or part-time position? 
• Is there an area or city that you want to stay within? 
• When do you want to secure a job? Is your timeframe flexible? 

Answering these types of questions can help you stay focused and prioritize your mental health. For instance, if you decide you want to spend five hours each week applying for jobs, don’t feel pressured to go over that limit. Instead, give yourself permission to take a break or enjoy other activities. Remember, nothing is set in stone, and you can always reevaluate or adjust your goals and tactics in the future.  

2. Set and celebrate milestones

Remember all those steps in the process? Make it a habit to set milestones and acknowledge your progress so far. You can celebrate things like updating all your application materials, applying to a certain number of jobs, going to a networking event or getting an interview (even if you don’t get an offer). Taking time to bask in the glow of small victories can serve as a good reminder of how much you’ve accomplished so far, rather than how much you have left to do. This can help keep you motivated and reduce the stress of a long to-do list. 

3. Avoid making comparisons

Everyone’s job and internship experiences are different. That’s why it’s important to avoid comparing yourself to your friends, classmates, siblings, family or generalized statistics. Instead, focus on your own goals and opportunities.  

Keep in mind that other people may have different connections, ambitions, skills or experiences that have helped them. These factors are out of your control and shouldn’t factor into your own journey. Remind yourself that you can only do the best you can with the time, resources, connections and support available to you. 

4. Come up with a Plan B

Financial pressures to pay back loans or cover basic expenses can make job searches extra stressful. If you rely on a job or internship for financial security, consider coming up with a backup plan in case things don’t go as expected. 

For instance, you may consider whether you can move in with your family or find a part-time or temporary job while you continue searching for more secure full-time work. You may also have to adjust your expectations around what your ideal job is versus the job that will help keep you afloat for now.  

It may be helpful to cast a wide net and apply for multiple jobs at once rather than applying one at a time and waiting for a response. It’s also important to keep in mind that you may need to submit a large quantity of applications, and it can take more time than you think. 

Coming up with a backup plan can help ensure that you have all your basic needs covered if needed. It can also reduce feelings of stress and anxiety by extending your timeline for finding a better or more permanent position.  

5. Give yourself grace

Searching for a job can be frustrating, especially when faced with rejection. If you experience rejection, it’s important to give yourself grace and remember that you can’t always control the outcome.  

Here are some ways you may experience rejection during your job search and ways to cope. 

No response 

If you don’t hear back from an employer after applying, that’s okay. Keep in mind that many people are vying for the same position. When this happens, recruiters may not be able to review every application or respond to every candidate. Remind yourself that many people don’t receive a response, and it’s likely not a direct reflection of you or the quality of your application. If you’ve experienced this, don’t get discouraged. Keep applying for positions with the knowledge that someone will get back to you. It also doesn’t hurt to send a follow-up email to inquire about your application. This can also show how interested you are in the position, which can set you apart from other more passive applicants.  

Not receiving an interview 

It can also be difficult if you aren’t offered an initial interview after submitting your application. If there are many candidates for that position, it can be harder to secure a spot. Keep in mind that many recruiters only invite five to eight people in for interviews. If you’ve experienced this multiple times, take some time to review your resume, cover letters and other materials. Consider how you may adapt these to fit a specific job or strengthen your application. 

Getting rejected after an interview 

Securing an interview is a great accomplishment! However, it is not a guarantee that you’ll get the job. When this happens, keep your head up. More opportunities will come, and this isn’t the last interview you’ll get. It’s also important to remember that even if you don’t get an offer, interviews are a great way to practice answering questions and talking about your experience.  

Receiving multiple rejections 

Rejection can be tough, especially if you’ve submitted multiple applications. When this happens, you may fall into a pattern of all-or-nothing thinking or engage in negative self-talk, which can increase feelings of distress.  

Changing your perspective can help you stay motivated and keep going. One way to do this is to add the word ‘yet’ when talking about your job search. For instance, maybe you haven’t heard back yet, or you haven’t gotten an offer yet. Remind yourself that finding a new job doesn’t happen overnight, and it may require patience to get the job you want.

6. Take breaks

Don’t let your job search consume your entire life. Remind yourself that all your time doesn’t have to go towards looking for a job or internship. Instead, try to make time for other activities like hobbies, hanging out with friends and down time. Taking a break can help you clear your mind, improve your outlook and reinvigorate you to keep moving forward.  

7. Seek support

You don’t have to navigate the stress of finding a job or internship alone. Remember that your friends, family, instructors and advisors all want you to succeed and are here to help you along the way. Talking about your concerns with another person can also help give you perspective, reduce stress and plan out your next steps. 

If you’re looking for additional support, you can also connect with resources on campus.