How to Safeguard Your Mental Health While Job Hunting

My post-grad-school job hunt felt like it took forever. In reality, it only lasted a couple of months. But I remember dealing with a roller coaster of emotions — fear, frustration, and sadness, to name a few — until I finally landed that first social work gig.

Looking back, those emotions were totally normal. Work is a huge part of modern life. It gives us a meaningful way to use our time. The income lets us meet our basic needs and sustain our lifestyles. And, in my case, it enabled me to pay back those student loans that were about to come due.

Unemployment — whether it’s voluntary or not — is stressful. It can strain your physical and mental well-being.¹ For unemployed or underemployed workers from underprivileged groups, research suggests that those effects are even more significant.²

Unemployment is also common. Since the U.S. Bureau of Labor Statistics began tracking this data in 1948, the average unemployment rate has been around 6 percent.³ That means at any given point in time, at least several million Americans find themselves looking for work.

If you’re one of them, it’s important to take care of your mental health. So, how do you keep your stress in check while you’re out of work? And why is unemployment so hard on us in the first place?

Why unemployment can be hard on your mental health

Lots of people talk about Sunday Scaries and “funemployment.” Yes, the 9 to 5 grind has its drawbacks. But work also gives us a number of benefits — financial and beyond.

Here are 4 ways that work can have a positive impact on our lives and why losing each can be stressful.

• Financial security: For most of us, jobs provide our main — and often only — source of income. But the strain that comes with losing that money isn’t just about affording basic needs. The tension can affect other aspects of your life. That includes your health and relationships.
• Identity: Our careers play a central role in how we see ourselves. Think about it. As children, we dream about what we’ll be when we grow up. As adults, our jobs take up a huge chunk of our waking hours. And what’s one of the first things you ask someone you’re meeting for the first time? It’s probably something like, “What kind of work do you do?” When you’re between jobs, it’s harder to answer that question. And you may lose some sense of yourself as a result.⁴
• Social connections: Forty hours is a big chunk of your week. Chances are that you spend more time with your co-workers than anyone else outside of your home. And your relationship with at least one of your co-workers is likely to be a key source of support. Losing your job may also mean the loss of those bonds.
• Self-esteem: Our work often gives us purpose. It can be a source of pride, too. And not working can cause people to feel shame. Our confidence can suffer without that source of meaning.⁵

7 strategies for supporting your mental health during your job search

Unemployment can take a toll on your well-being. But you can take steps to protect your mental health while searching for your next role.

Research suggests that cognitive behavioral therapy (CBT) can provide tools to cope with the emotional ups and downs.⁶ Below we’ll share some ideas to get you started.

• Practice the 3Cs: Is your brain going into overdrive trying to solve the problem of finding a job? Bombarding you with all sorts of unhelpful thoughts? The 3Cs — catch it, check it, and change it — can help you gain a fresh perspective. Use the AbleTo’s 3Cs Guided Journal to practice this skill with any unhelpful thoughts — job related or not.
• Set short-term SMART goals for your job search: Without the structure of your normal work routine, it can be easy to get off track. You might struggle to keep up with daily tasks, like job search to-dos. To stay locked in, structure your day with specific and achievable tasks.⁷ Use the SMART Goals Journal to create a plan to grow your network. Or brainstorm ways to fine-tune your resume.
• Shift your mindset: It may be hard to imagine in the moment, but you can make job loss work in your favor, For example, one study found that it can give people space to re-evaluate their priorities.⁴ If your job was particularly stressful or unfulfilling, you may want to take a little time to rest and reset. Or you could take a class to add skills that will get you closer to your career goals.
• Tap into financial resources: There’s no sugarcoating it. Losing your main source of income is stressful. Take advantage of all of the financial resources available to you. Unemployment benefits or severance can keep you afloat for a while. Consider starting — or expanding — a side hustle. Resources like food banks and emergency housing assistance can help with the costs of basic needs. You’ve paid into many of those programs with your taxes. There’s no shame in using them when you need them.
• Seek out social support: Connecting with friends and family during unemployment can safeguard your mental health.⁷ And you may get more than an emotional boost. Your network may be able to help you connect to job opportunities, too. Look for job seeker support groups online or in your area. Sharing stories with folks in similar situations can be reassuring.
• Find meaning outside of your work: Your value as a human being does not rest in your job. Pinpointing a purpose that’s unrelated to your career can be a valuable coping tool.⁵ Can you deepen your relationships with friends and family? Volunteer for a passion project? Engage more with your spiritual practices or community? Remember the things outside of work that can fill your cup to keep perspective.
• Turn to professional help: You’re at a higher risk for anxiety or depression when unemployed.¹ If symptoms become so severe that they affect your daily routines or your quality of life, support from a caring professional can help. An AbleTo behavioral coach or licensed therapist can work with you to build new coping skills. Check if you’re eligible to work with one.

This too shall pass

Unemployment can be hard. But millions of people have gotten through it and come out better on the other side. You can, too. The tips we’ve shared can make this tough time a little easier. And you can always find extra support to help you along the way.

Sources

1. Paul, K. I., & Hollederer, A. (2023). The Effectiveness of Health-Oriented Interventions and Health Promotion for Unemployed People—A Meta-Analysis. International Journal of Environmental Research and Public Health, 20(11), 6028. https://doi.org/10.3390/ijerph20116028

2. Lee, J. O., Kapteyn, A., Clomax, A., & Jin, H. (2021). Estimating influences of unemployment and underemployment on mental health during the COVID-19 pandemic: Who suffers the most? Public Health, 201, 48-54. https://doi.org/10.1016/j.puhe.2021.09.038

3. U.S. Bureau of Labor Statistics. (2025). Unemployment Rate [UNRATE]. Retrieved May 2, 2025, from Federal Reserve Bank of St. Louis website: https://fred.stlouisfed.org/series/UNRATE

4. Arena, A.F., Harris, M., Mobbs, S. et al. Exploring the lived experience of mental health and coping during unemployment. BMC Public Health 22, 2451 (2022). https://doi.org/10.1186/s12889-022-14858-3

5. Thill, S., Houssemand, C., & Pignault, A. (2020). Effects of meaning in life and of work on health in unemployment. Health Psychology Open. https://doi.org/10.1177/2055102920967258

6. Arena, A. F., Mobbs, S., Sanatkar, S., Williams, D., Collins, D., Harris, M., Harvey, S. B., & Deady, M. (2023). Mental health and unemployment: A systematic review and meta-analysis of interventions to improve depression and anxiety outcomes. Journal of Affective Disorders, 335, 450-472. https://doi.org/10.1016/j.jad.2023.05.027

7. Mayer, D., & Hollederer, A. (2021). What helps the unemployed to stay healthy? A qualitative study of coping with the negative effects of job loss. Journal of Public Health Research, 11(1), 2492. https://doi.org/10.4081/jphr.2021.2492