Are you nourishing your ambition? Fuel your job hunt with these well-being tips for peak performance.
We’ve all gotten those endless rejection emails or calls at some point or another, where the job search itself is a full-time job (without the salary and benefits!), the whispers of doubt start becoming louder, and the light at the end of the tunnel begins to flicker.
Let’s face it, the job market is brutal and can leave even the most confident person uncertain about their chosen career. The worst part? It seems it’s no longer about having qualifications or great experience, but who you know.
Before you start to question your perfectly crafted cover letter or why you spent all those sleepless nights trying to get that degree, here are some good habits you can implement to alleviate the stress and anxiety while you wait for that ‘We are pleased to inform you…’ email that will lead to your next job adventure.
Before we begin
According to a 2019 survey conducted by Monster.com, 85% of job seekers feel stressed and anxious during their search. With unemployment rates skyrocketing and the toll the job-hunting process has on society as a whole, it’s no wonder the importance of self-care, mindfulness and emotional intelligence in navigating the job market is being recognised.
Like singer Jimmy Dean said, “I can’t change the direction of the wind, but I can adjust my sails to always reach my destination:’ You can’t determine the feedback that you’ll receive after the applications and interviews, but you can practice mindfulness, daily gratitude and have a positive outlook throughout the process to help you stay mentally afloat during this time.
Cultivating calm amid the chaos
Meditation
Meditation has been practised for thousands of years all around the world. By simply taking five to 10 minutes daily to meditate, you can achieve an inner peace that will set the tone for the rest of your day. It is a set of techniques to enhance attention, emotional awareness, kindness, compassion, sympathetic joy and mental calmness even in difficult situations.
Countless studies have proven the wide-ranging benefits of meditation, including reduced stress and anxiety, improved memory, increased attention, enhanced willpower, better sleep, lowered blood pressure and heart rate, less depression and enhanced emotional health, helping you be more creative and patient while also focusing on the present (the past and future are mental-health traps!). There are many podcasts, videos and books to help guide you throughout the process.
Physical activity
Whether it’s swimming, cycling, hiking or running, a few push-ups, skipping or simply taking a walk, add any type of exercise or physical activity into your routine and you’re good to go. You might not have a job but you will have the time, and you’ll be healthy and — bonus point — be in great shape! Jokes aside, moving your body has key benefits such as boosting your energy, keeping your body in peak condition for movement, and combating illness and chronic disease (including lowering your risk of a heart attack, Type 2 diabetes and some cancers).
Journalling and reflection
Yup, just writing down your thoughts, mixed feelings and even your deepest, darkest fears on a piece of paper improves your cognitive processing and increases your self-awareness and self-compassion. Who knew? It also enhances emotional well-being as it reduces stress and anxiety, helping you to contextualise (the ‘bigger picture’) and prioritise what’s important right now.
Hobbies
Don’t get so obsessive over the job hunt that you neglect your passions. Whether mixing up paint on a canvas or fishing beside a tranquil river or just playing video games or music is your thing, it’s good to take breaks. Keeping up with your hobbies and interests results in mood improvement, mental stimulation and a sense of personal fulfilment, allowing you to unwind, de-stress and recharge.
Spend time with loved ones
When was the last time you attended a family braai, or the birthday of your niece, or even that bro’s adventure-trip invite you turned down because you were ‘too busy’? According to a meta-analysis co-authored by Julianne Holt-Lunstad, professor of psychology and neuroscience at Brigham Young University in the US, lack of social connection heightens health risks as much as smoking 15 cigarettes a day or having an alcohol-use disorder. She also found that loneliness and social isolation are twice as harmful to physical and mental health as obesity.
Don’t get so caught up in your career concerns that you forget about the community that’s always been there for you. It’s easy to fall into the trap of isolating yourself during this time, which is likely to only increase your feelings of anxiety, frustration, stress and depression (which can send you spiralling down into burnout and exhaustion, and even thoughts of suicide). So, make time for your loved ones, because they are the most likely to support you, increase your sense of belonging and be there for you in this difficult time.
Group or community-based activities
On the topic of not isolating yourself, aim to broaden the range of people you interact with instead. How about signing up for something that puts you out there and gets you out of your comfort zone? This could be a sports or outdoor-activity group, a creative network or volunteering for a charity. Joining a group will increase your opportunities for social interaction, enhance your communication and collaboration skills, provide a sense of support and boost your self-confidence and self-esteem. Who knows, you might even end up networking your way into landing that job!
Eat well, feel good
Ever heard the saying, ‘Let food be thy medicine?’ When you eat nutritious food, it feeds your overall well-being due to the ‘brain-gut connection’. Following a healthy, balanced diet can lower stress and anxiety, boost brain function and decrease the risk of mental-health issues.
Set realistic goals
According to PositivePsychology.com, realistic goals and deadlines will increase your motivation and commitment because they are within reach and are less stressful (they are manageable and therefore less daunting). The reality is, you can’t expect to apply today and get the job tomorrow. It’s important to be honest with yourself and set SMART (specific, measurable, achievable, relevant and time-bound) goals.
Be gentle and kind to yourself, practice daily gratitude and remember that ‘we regret to inform you’ does not define you.
Healthy food for thought
1. The Mind-Gut Connection by Emeran Mayer
2. Anatomy of a Breakthrough by Adam Atler
3. The School of Life by Alain De Botton
4. Why Has Nobody Told Me This Before by Dr Julie Smith
5. Mind Body Connection. The Science of Nutrition and Mental Health by Aparaj Rudra Paul
By: Emma Mbuthuma
Photography by: Gallo/Getty Images, Pexels, Supplied
Text courtesy of Man magazine
