Anxiety and Job Search

There are lots of management strategies and tips out there to help you manage your anxiety, we have put together some tips on how they correlate to being unemployed and searching for a job.

  1. Focus on your breathing – you have probably heard it before and of course focusing on your breathing and making sure it is slow will help, but more importantly take note of what your body is feeling and why you may be feeling this way. Most of the time your breathing will change due to nerves, fear, and stress (anxiety). By keeping notes or writing down when you feel this way will help you know and understand what triggers your anxiety.
  2. Relaxation, taking time out of your day to relax, whether that be through mindfulness, exercise, listening to music, or watching tv. There are also many relaxation techniques and exercises that are available to you on the Beyond Blue
  3. Stay Positive, make sure you keep a positive mindset while searching for a job, we know this can be difficult especially after being rejected from a high number of jobs or feel you are not getting anywhere. We recommend turning rejection into a positive and try to learn from each application and remember that there will always be more employers and jobs out there looking for what you have to offer
  4. Job search in a place free of clutter but have some things in your space that interest you and make you feel content.
  5. Create a playlist of songs that make you feel calm or listen to music while job searching.
  6. Download a free mindfulness or relaxation app like Smiling Mind ( Mindfulness can help you in many different ways allowing your thoughts not to stray to unhelpful directions and it can also help improve your well-being.
  7. Stay Healthy, while out of a job you might find yourself feeling down or stressed. Make sure during this time you are still taking care of your health, both physically and mentally. We recommend that you keep active, eat well, spend time with friends and family, and continue to do the activities that you enjoy.
  8. Set goals, spending most of your time searching, and stressing over a job will only exacerbate your anxiety. By setting goals you will not only achieve more but also allow you to see and feel you are making progress.
  9. Consider volunteering. It lets you help others, increases your skills but also boosts your self-esteem. It can also be a great way to meet new people and create friendships.
  10. Spend time with a furry friend. Pets don’t judge and they can encourage you to be more active. They provide unconditional love and by taking care of an animal reminds you to take better care of yourself, gives your days purpose and structure which are important supportive factors in the management of your anxiety and/or depression.
  11. Most importantly – Be kind to yourself.
  12. Seek help for your anxiety whether it be accessing the rehabilitation team here at ProActiv, talking to a medical doctor, getting a referral to see a mental health professional or confiding in friends and family. There are also a list of phone numbers, chats and websites that are available to everyone to access.


Phone Numbers

Lifeline Australia – 13 11 14

Men’s Line Australia  – 1300 78 99 78
Kids Helpline – 1800 55 1800

Beyond Blue – 1300 22 46 36

Blue Knot Foundation – 1300 65 73 80

MINetworks – 1800 98 59 44

Websites, Chats and Forums

beyondblue is an Australian independent not for profit organisation that addresses issues around depression, suicide, anxiety disorders and other related mental health disorders

This is beyondblue’s dedicated site for youth.  Providing information, resources and support for young people dealing with depression and/or anxiety.

Beyondblue Support Service that provides online chat, email and telephone support for those experiencing depression or anxiety, or going through a difficult time.

These online free resources have been developed by beyondblue to help increase the understanding of mental health in the workplace and provide practical strategies to support you while you work.

Black Dog Institute is an online community with moderated forums, blog posts, podcasts, online training modules & useful resources

Information about mental health and illness including support, treatments, forums and how you can help yourself.

Australian Government website that provides information on mental health services in Australia.

Blue Knot Foundation (formerly Adults Surviving Child Abuse) provides information and short term counselling nationally by telephone for adults survivers of childhood trauma

Headspace help young people who are going through a tough time.

MI Networks offers access to information, peer support and connects you to local community networks providing a personalised response to the needs of individuals living with mental illness, their carers, friends and family members.

ReachOut is an online youth mental health service to help young people lead happier lives.

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