How to Deal with Burnout and Hopelessness from Job Searching

Job searching in the modern economy can be very challenging, to say the least. With recruiters relying heavily on AI-powered Applicant Tracking Systems (ATS), it can feel like you’re filling dead-end applications, leading to what is known as a job search burnout. 

And if you’re also feeling hopeless during a job search, you’re not alone. In fact, nearly 66% of job seekers have reported experiencing burnout during their job hunt.

However, it is crucial that you stay on track and don’t lose sight of your goal. But how to do it? By overcoming job search burnout, dealing with job search frustration, and managing feelings of hopelessness. In this guide, we’ll understand what it is, what causes it, and how to avoid it.

What is Job Search Burnout?

It can be described as a state of physical or emotional exhaustion specifically caused by the stress of looking for employment, and if it is not addressed, it can also lead to feelings of hopelessness and depression. 

But this also begs the question, “Why is the process of job search so exhausting?”

Well, as of today, looking for employment is more than just filling out applications and hoping for a callback. The following are the reasons why it causes emotional and physical exhaustion:

• Rejection Fatigue: Facing repeated rejections, including not getting any response, can chip away at your confidence.
• Emotional Labor: Experts advise tailoring each resume, which is great, except it requires intense mental effort. When combined with rejections, it can break any candidate. 
• Isolation: It is a lonely process. Often, you’re doing it on your own, while others are focusing on their weekend plans.
• Time: You are losing money when you’re not working, so time becomes of the very essence, making every application feel critical and making the entire process more stressful. 

Signs You’re Experiencing Job Search Burnout

Before we jump into solutions of how to deal with job hunt exhaustion, it is also essential to know its signs. 

• Persistent hopelessness or dread of ever finding a job
• Avoidance and procrastination, thinking it won’t make a difference 
• Loss of interest and motivation, not just in the process, but in your niche as well
• Negative self-belief leading you to think “I have no skills to offer” or “I’m not good enough for any of these jobs”
• You feel exhausted or have physical symptoms like frequent headaches, trouble sleeping, or increased anxiety that weren’t there before
• Social withdrawal to escape questions about your job search

If you’re experiencing any of these symptoms, don’t dismiss them as a phase, because these are warning signs of search anxiety.

How to Avoid Job Search Burnout?

First, take a deep breath. Coping with job search anxiety is crucial because your health is more important. Now, let’s see how you can successfully handle job search exhaustion.

1. Pause and Recharge

While it may feel counterintuitive, taking a break can be the best thing you can do for yourself. A lot of people may dismiss your struggles by saying something like, “If you’re not employed, looking for a job should be your full-time job”.

This is great on paper, but we cannot pretend that people with full-time jobs don’t experience burnout. 

So, to recharge your physical and mental self, engage in relaxing activities or exercise. This is not wasting time, because when you return, you’ll have more energy and a new perspective.

2. Plan a Routine

Much like how retired people fall into a spiral of negative thoughts due to a lack of routine, the same is true for you. If you don’t have a structured job application approach, it can get very ugly, very quickly. 

So, to avoid that, treat your job search like a part-time position with a proper schedule. For example, you might dedicate a time period, say from morning to noon, for job search activities each weekday. During those hours, you focus on applications, networking emails, etc., and after that, you allow yourself guilt-free downtime. 

3. Set Small Achievable Goals

Let’s be honest now, if you just graduated from college, you are not going to land a six-figure role, and even that on your first application.   

Therefore, it is best to set small, achievable goals that you can accomplish in a day or even a week. For instance, instead of forcing yourself to apply to every single job posting ASAP, focus on applying for just one position and reaching out to just one new networking contact. 

4. Quality Over Quantity

Chances are you’ve also fallen into the trap of applying to as many postings as possible in hopes of getting an interview. Here’s the reality: a strategic approach is and always will be more effective than hitting the “Easy Apply” button on every single job opening. 

Within your routine (as mentioned in #2 point), focus on tailoring your resume and cover letter for each role. 

5. Leverage Your Network

One of the most important things you need to understand is that you don’t need to go alone on a job hunt. Reach out to your family, friends, teachers, or professional connections (LinkedIn). 

You’ll be more than surprised to know how many opportunities they can link you with, and if not, they can provide emotional support, as there are high chances they might’ve gone through the same struggles. 

One thing to keep in mind when reaching out to networking contacts is to focus on building a relationship first, by asking about their path and showing genuine interest in what and how they’re working. 

6. Adjust Your Strategy 

Remember, “Insanity is doing the same thing repeatedly and expecting different results.” – Rita Mae Brown.

If you’ve been job searching for a while with little to show for it, don’t be afraid to try something new, whether it’s reaching out directly to a hiring manager, attending a virtual career fair, or exploring a different role than you originally aimed for. Staying informed about trends in your industry and being open to changing tactics can be particularly beneficial. 

• Research: This means identifying potential employers and roles that align with your goals, and learning everything you can about them. Additionally, understanding the requirements of the jobs you want.
• Relevance: It is all about matching your skills and experience to the job’s needs. By targeting roles where you meet a good portion of the requirements, you increase your success rate.
• Relationship: As mentioned earlier, relationships = networking. Building relationships with professionals in your field can open doors. 

How to Stay Motivated During a Job Search?

Despite having the best approach to job hunting, you can still experience a lack of motivation. Here’s how you can deal with that:

• Practice Self-care Daily: Make sure you are taking care of your basic physical and emotional needs. That includes getting enough sleep, eating regular, nutritious meals, staying hydrated, and getting some form of exercise or movement.
• Celebrate Small Wins: Take time to acknowledge and reward yourself for little victories. Did you send out three applications this week? Treat yourself to something enjoyable this weekend. Landed an interview? That’s a big deal when you’re exhausted. 
• Reframe Your Narrative: When you feel hopeless, negative thoughts like “I’ll never get a job” or “No one wants me” can dominate your mind. These thoughts are cognitive distortions, and they’re not the truth, just your fear speaking. Try to catch and challenge them with a positive mindset.
• Focus on Progress, Not Perfection: A job search rarely goes perfectly. Setbacks are part of the process for everyone. In fact, career experts often describe five phases of a job search:

1. Self-assessment and goal setting 
2. Preparation of materials and finding leads
3. Actively applying 
4. Interviewing and evaluation 
5. Follow-up/decision-making

Final Words

Job searching can truly feel like an uphill battle, especially when burnout and hopelessness set in. But as we’ve explored, there are concrete ways to overcome those feelings and regain control. It’s also vital to address the emotional side: rejection is tough, but try not to take it personally, and lean on others when you need support. 

If you’re struggling, professional help from career coaches at FutureStreet Careers is available right now. 

Frequently Asked Questions