Navigating the Job Hunt with Depression
Searching for a new job is a daunting task even in the best of circumstances. The process requires motivation, persistence, and a positive attitude — all things that feel nearly impossible to summon when you’re struggling with depression. The isolation, disappointment, and constant rejections can further drag your mood down, making the depression even harder to fight. It’s easy to feel like your mental health issues mean you’ll never find employment again.
However, it is absolutely possible to successfully secure a job even while battling depression. The key is adapting your search strategies, actively caring for your mental health during the process, and seeking any support you can. With determination and self-compassion, you can achieve your career goals despite depression trying to convince you otherwise.
Adapting Your Job Search Strategies
The typical job hunting approaches and timelines often don’t work well for those also struggling with mental health issues. You’ll likely need to modify the process to accommodate your needs and limitations.
Pace yourself. Going at a slower pace helps keep the process feeling manageable versus overwhelming. Take breaks between submitting applications or doing interviews. Schedule search tasks in small chunks.
Allow flexibility. Block out time for search activities, but understand if you can’t always stick to them due to low motivation or energy. Be prepared to shift your schedule around.
Set mini goals. Break each task into smaller steps so you feel a sense of progress. For example, first just work on your resume section headings, then the descriptions under each one.
Try reverse goal setting. Start with what you can realistically do on a bad day, not what you feel expected to do. If applying to one job opening is the most you can manage some days, that’s your starting point.
Focus on quality over quantity. Relentlessly applying to every opening can quicky burn you out. Slow down and tailor your applications.
Take time off when needed. If the process is worsening your depression, pause your search temporarily until you stabilize. Short breaks can help you return feeling more motivated.
Don’t compare yourself to others. It’s easy to feel inadequate seeing peers get hired quicker. Remind yourself your pace is just right for you.
Celebrate small achievements. Getting out of bed and updating your resume counts as progress! Recognize how each step forward builds momentum.
Be open about your needs. If you secure interviews, don’t hide your depression. Explain any accommodations that would help you succeed in the role.
Consider job parameters. Seek roles with reputations for good work-life balance, flexibility, remote options or less stress.
Research mental health policies. Does the employer have supportive practices regarding mental health in the workplace?
Managing Depression During Your Search
Take proactive steps to care for your mental health as you work through the job seeking process. Don’t let depression convince you that you are defined by your struggles.
- Talk to loved ones — Discussing frustrations, fears, and disappointments with your support system can alleviate some of the burden.
- Seek professional help — Therapists can help you build coping strategies tailored to your job search. Medication may relieve depressive symptoms.
- Join a support group — Connecting with others experiencing similar issues reminds you you’re not alone.
- Practice self-care — Don’t let the job hunt consume you. Make time for rest, healthy food, exercise, and activities you enjoy.
- Adjust unhelpful thinking — Counter overly negative thoughts like “I’ll never find a job” with more balanced perspectives.
- Lean on your strengths — What skills, talents and personality traits will serve you well in the process? Reflect on areas you shine.
- Be kind to yourself — Don’t dwell on perceived failures. Talk to yourself as you would a dear friend — with empathy and compassion.
- Remember past successes — You’ve navigated tough times before. Draw on your resilience and survival skills.
- Track progress and wins — Keep a journal of any small accomplishments, interviews, applications submitted, etc. Seeing progress helps motivate you.
- Take medications as prescribed — Don’t skip antidepressant or other medications that help manage your symptoms.
- Get good sleep — Aim for 7–9 hours per night. Lack of sleep worsens depression.
- Eat nourishing foods — What you eat impacts your mood and energy. Fuel your body with healthy balanced meals.
Asking for Additional Support
Don’t be afraid to seek any extra assistance available as you work through the process. This could make a major difference in your search success.
- Request accommodations — If you need adjustments like altered hours or work locations, ask for these. Employers are required by law to accommodate mental health disabilities.
- Utilize job coaches — Many organizations offer job coaches to assist people struggling with mental illness. They can help you tailor your search and applications.
- Look into vocational rehab — State and private vocational rehab programs provide counseling, training and job search help specifically for people with disabilities.
- Seek financial assistance — If depression has impacted your finances, look into unemployment benefits, disability income, food stamps, housing subsidies or other social services. These can provide stability as you search.
- Get transportation assistance — Some areas offer reduced bus passes, ride share credits or carpool programs for those receiving assistance. Ask about options.
- Use staffing agencies — Agencies that specialize in placing those with disabilities can connect you to employers open to accommodations.
- Partner with therapists — Ask your therapist or psychiatrist to assist with letters vouching for your abilities or explaining needs like schedule flexibility.
You don’t have to — nor should you try to — handle the entire job search alone. Seek any help that could provide an advantage or support. Think of it as building your own search team.
Handling Rejection and Disappointment
As with any job hunt, expect to face plenty of rejection and disappointment. Don’t let it worsen your depression. Reframe how you think about this common experience.
- It’s not personal. Hiring decisions are often out of your control and based on factors beyond you individually.
- It just means it wasn’t the right opportunity for you. A better fitting job is still out there.
- It doesn’t mean you did anything wrong. Rejection happens to the most qualified applicants.
- It’s not a reflection of your worth or abilities. You have so much more to offer than a resume or interview.
- It’s a normal part of the process. Everyone searching for work faces some level of rejection.
- More opportunities will arise. Each “no” brings you one step closer to the next “yes.”
- It provides helpful experience for future interviews. Reflect on what you might do differently next time.
- It shows your persistence in the face of obstacles. Overcoming rejection builds character.
- It encourages you to re-examine your approach. Maybe certain jobs are a better match for you.
When you do get rejected, be extra kind to yourself. Take a break from searching, treat yourself to something fun, or talk it through with supportive friends or your therapist. Vow to keep going and not take it personally. Remember that you can do this, even when depression tries to convince you otherwise.
Celebrate Successes and Milestones
Given all the obstacles involved when battling depression, any progress in your job search deserves acknowledging. Celebrate even small achievements to mark that they bring you closer to your employment goals.
Examples of milestones worth celebrating:
- Updating your resume
- Reaching out to your network
- Applying to openings regularly
- Landing an interview
- Attending job fairs
- Revising your cover letter
- Connecting with recruiters
- Having your first interview
- Making it through multiple rounds of interviews
- Receiving a job offer!
Look at each step forward as proof of your resilience and perseverance, not just as tasks to check off. Pat yourself on the back for showing up and trying, even on the hardest days. Share your progress with loved ones so they can cheer you on. Find healthy treats, activities or rewards that lift your spirits after milestones.
Staying Hopeful When Things Feel Hopeless
Searching for work while struggling with depression can be utterly exhausting and discouraging. During the most difficult moments, try to remember:
- You are stronger than your depression. Don’t let it dictate what you are capable of achieving.
- Dark moods and thoughts are not permanent or predictive. Brighter days will come.
- Your worth is not defined by your employment status. You are so much more than your resume.
- Each person’s journey has its own timing. Trust in your path unfolding as it should.
- Small daily progress builds over time into incredible results. Focus on what’s directly ahead.
- Everything you need to succeed is already within you. Dig deep and tap into your inner wisdom and power.
- Nothing lasts forever — neither the highs nor the lows. This too shall pass.
- Help and support are out there — and will find you when you need them most.
You can do this. Don’t lose faith in yourself or give up hope. Navigating the job hunt with depression is intensely challenging. But you are up for the challenge. Keep taking it one day at a time. Before long, all the small steps forward will lead you to where you want to be. You’ve got this.
