How to build resilience and stay upbeat in Job Search
Image: Do not go it alone during your job search
You have just been called in for an unexpected meeting with the boss and your heart suddenly begins to bound quite loudly. There have been rumors of layoffs and today you are summons for a meeting.
No matter if you are managing the rumor of lay off, or the event of lay off, no one escapes meeting the moment with human emotion when the words “your job is being eliminated and your end date will be…” are meant for you. Suddenly your world is impacted and the range of emotions felt in that one moment is vast. It can be shock, disbelieve, anger, sadness, and sometimes relief. Whatever the reaction, you are about to ride the emotional roller coaster of job transition.
Learning how to address the emotions felt from layoff and developing a positive, upbeat attitude throughout the job search process can only increase your chances for hire.
In this blog, we will explore how job seekers can move from that moment of lay off to create a resilient attitude that carries them throughout the highs and lows of job search. So, let’s begin!
Feel, Express and Accept
Usually when a company decides to undergo a layoff, there are factors involved that are not personal in deciding who stays and who goes. Decisions are made at the highest level and may be due to internal restructuring, yet when your job is impacted, it is not uncommon for your self-esteem to be impacted. Thus, in the moment, it feels personal, and we react.
If you begin to tear up, express anger, or go silent… it is all understandable. However, you must create that moment to collect your emotional self. There is nothing you could have done to prevent the layoff unless you quit in advance of being laid off. Otherwise, we are all vulnerable to lay off, despite stellar work performance. Why? Because the world of work is temporary. We are all on “work assignments” and there are no forever jobs.
So, step one after the layoff notice is to feel the feelings. Reach out to a trusted friend, family member and/or EAP representative or Career Coach to express your feelings. Allow yourself this time to let your feeling flow out of you within a safe space, and then place your feeling in check so you can begin to address legitimate concerns from a thinking state of being versus an emotional state of being.
Still circling back to the what if’s – the why me – and all the concerns that develop from loss of income and job status? If so, this does not help you to move forward, yet is common. Let it go! Remember what I said earlier – that more likely than not nothing you could have said or done would have changed the decision to be laid off. Learn from the experience and move yourself towards acceptance. That is the goal and will move you from being lost in an emotional state to the thinking state. The state of Action.
Be patient with yourself as you cycle through the emotional roller coaster of job loss, and move towards acceptance so that you can place your energy on pursuing your future and not on past events.
Evaluate, Realign and Create
The next step after layoff is to create a budget to determine how long you can financially manage your transition. Select a date that you would like to be employed by based on your industry, skills set and economy. Be realistic so the goal is truly achievable.
Evaluate what you want in your career and realign your career objectives according to what you are looking for in your next work opportunities. Ask yourself the following questions: What kind of work schedule am I interested in? Full-time work? Part-time? Hybrid? Am I still interested in pursuing the same type of work? Or is this the right time to consider a career change and/or maybe start my own business? This is the time to exam more carefully what you are looking for from your career and to align as best as possible your next work assignment to your priorities. Once you have identified your career/job goal, its then time to create the work plan.
Mental Toughness, Self-Care and Boundaries
Taking care of your mental well-being is crucial during a job search. It requires you to develop mental toughness. By this I mean, a continued belief in one self’s skills and abilities in order to maintain the self-confidence needed to push through rejection in order to achieve success. When you develop mental toughness - resilience - you remain focused on the mission, motivated to push forward and exhibit an ongoing positive attitude. You persist until you achieve success!
One way to create mental toughness is through mantras and self-talk.
A mantra is a simple yet powerful tool to help you stay focused and motivated. When repeated daily it can infuse your job search with positivity and hope, both of which are needed to continue with tasks such as networking and applying to job postings. Catch your negative self-talk and practice mindfulness techniques such as deep breathing to reduce stress, and calm negative thinking from taking over. Close your eyes, breadth in deeply and repeat to yourself your mantra until the anxiety begins to dissipate. Choose a short, empowering phrase that resonates with you, such as:
"I am highly skilled and will find a position that is suitable to my career objectives”
"I am competent and will find a position that provides to me __________, ______________, and ________________“
Create your daily mantra and repeat it daily to boost your confidence, help you build mental toughness and remain focused on the tasks needed to achieve success.
Invest in self-care. Taking care of your physical well-being is not to be overlooked when in job search. Regular physical activity releases endorphins, which improves mood and energy levels. Find time to commit to daily, or at least a three-time-a week exercise schedule, along with at least 7 hours of sleep each night, and a balanced diet, to ensure mental clarity and an upbeat attitude.
Set your schedule and set boundaries. Often when a family member is in job transition, they are the one’s called upon more frequently to pick up the children, run the household errands, etc. Given you are not working, you may be more available; however, job search is a job and it is advisable to create and adhere to a schedule in order for you to attend to job search related tasks and maintain productivity. So, learn to say “no” when need be. Strive for balance.
Conclusion
Building resilience during a job search requires intentional effort and practice. By incorporating mantras, refraining from negative self-talk, prioritizing wellness, and adhering to boundaries, you will have developed the tools to maintain a winning attitude. In addition, you must not go it alone. Seek out others though Job Search Work Teams so you are supported in your efforts and can provide support to others. Career Management Consultants like myself, and others in the community are here to help. Job search is a team sport, and to be successful in the game, you must engage with others.