How to Search for a Job When You’re Depressed

Searching for a job isn’t easy. It takes a lot of time and energy to find jobs, curate your resume and cover letter, find references, fill out the application, and answer all the questions appropriately. It can feel like a full-time job.

Struggling with depression while trying to search for a job can bring on more challenges. Depression chips away at your confidence and self-worth. On top of that, if you’re unemployed or employed at a job that you hate, it can worsen the signs and symptoms of depression. It can feel like an endless cycle that is difficult to break.

However, it is possible to navigate the job market with patience, self-care, and strategic planning while effectively managing your mental health. Here are some helpful strategies for searching for a job while depressed.

1. Practice Self-Compassion and Acceptance

First things first, be kind to yourself. Depression is a medical condition that impacts various areas of your life, including looking for a job. You can practice self-compassion by recognizing your feelings without judgment. You don’t have to feel ashamed or broken; just remember there will be good days and bad and that seeking employment while managing depression is a brave endeavor.

2. Set Realistic, Manageable Goals

There are many components to searching and applying for jobs, so break down larger tasks into smaller, manageable chunks. Finding a job immediately can feel daunting and overwhelming, so focus on individual tasks such as updating your resume, searching online for potential employers, and networking. You can reward yourself after completing each task, boosting your self-confidence and motivating you along the way.

3. Create a Routine

Depression has a knack for disrupting daily life and routines, so it’s important to create structure while applying for jobs. Make a schedule for when you’ll devote time to specific job-hunting activities, such as searching websites or creating a cover letter. Also, make sure you are scheduling self-care into your routine. Take breaks from the job search by exercising, practicing relaxation techniques, or practicing a hobby that brings you joy.

4. Use Your Support System

Let your trusted friends, family members, and mentors know you are on the job hunt, and you need emotional support and encouragement. You can discuss your job goals, ask them to proofread your CV, or have them check in with you regularly to ensure you are sticking to your routine. A support system helps prevent isolation and provides valuable insights and possible job referrals.

5. Focus on Self-Care

Make sure you prioritize self-care practices that promote emotional and mental well-being. That includes getting adequate sleep, eating healthy foods, daily movement, and rejuvenating activities. The job hunt can be draining, so find ways to restore and recharge yourself. Caring for your overall health makes you more resilient and increases your ability to handle stress.

6. Celebrate Your Progress

When you’re depressed, you can feel badly about yourself or like you’ve let your family down. But you are taking on the challenging task of finding a job, and you should celebrate your progress, no matter how small. Recognize the effort and resilience it takes to seek a job while managing depression. By acknowledging your growth and progress along the way, you are reinforcing the belief that you can overcome challenges and thrive in a new career.

7. Seek Additional Support

If you’re struggling with depression, you’re not alone. Reaching out for help is one of the strongest things you can do for yourself. Cognitive Behavioral Therapy (CBT) is an effective therapy option for those struggling with depression. Working with a mental health professional can help you better manage those signs and symptoms of depression and help you realize your worth again so you can find a role best suited for your wants and needs. Reach out today to set up an initial consultation.

Read about our Depression Therapy in Washington DC and VA.