How to Survive a Job Search
(Without Totally Losing It!)
Presented by
FY14 – FY16 Strategy
Ann Martin
Career Advisor
Nikki Sandoval
Associate Vice President, Alumni Relations
University of Maryland University College
Office of Career & Alumni Services
February 3, 2014
umuc.edu/careerservices
How to Survive a Job Search
Let’s be honest,
job hunting can be stressful.
In fact…
IT CAN STINK!
It is important to take care of yourself throughout the process.
umuc.edu/careerservices
2
Job Loss Job
/ Unemployment
Loss / Unemployment
can leadCan
to: Lead To:





Financial stress
Loss of identity
Lack of daily structure/routine
Self-doubt
Relationship issues
Stressors can pile-up and bring you down
umuc.edu/careerservices
3
Stress and anxiety are normal and
at appropriate levels, can propel
you to activity and success.
Out-sized and continued stress
can lead to physiological and
psychological consequences.
umuc.edu/careerservices
4
Evolutionary Biology can work against you
Anxiety (or threat) can trigger the “Fight or Flight” response,
causing the adrenal glands to release a surge of hormones,
including adrenaline, and cortisol to the brain.
Heightened senses are useful in the short term but experienced
long term, can lead to depression and significant physiological
changes.
umuc.edu/careerservices
5
Job
What is Stress?
JobLoss
Loss/ /Unemployment
Unemploymentcan
canlead
leadto:
to:
Stress = a state of affair
involving demand on
physical or mental energy”
-Oxford Dictionary
A physiological,
psychological, emotional
and behavioral response to
adapt and adjust to
internal and external
pressures or demands.
Stress is classified as acute
or chronic, and
positive (eustress) or
negative (distress).
umuc.edu/careerservices
6
Understanding the Signs
umuc.edu/careerservices
7
Signs of Stress
umuc.edu/careerservices
8
Warning signs that you may need outside support
 Depressed mood
 Insomnia
 Significant weight gain or
weight loss
 Little things setting you off
that didn’t before
 Withdrawal from activities





Withdrawal from family
Increased substance use
Feelings of shame
Feelings of helplessness
Feelings of hopelessness
umuc.edu/careerservices
9
When dealing with stress of job hunting, remember -
It’s not personal, its business.
Hiring decisions are made for a multitude of business reasons,
none of which relate to your worth or value as a person.
Try not to take it personally.
Losing confidence and second-guessing yourself only serve to
diminish your effectiveness moving forward.
umuc.edu/careerservices
10
Unemployed Does Not Mean Unemployable
It’s a process.
Securing a job takes time.
There will be ups and downs, twists and turns.
Commit to taking regular,
meaningful steps to guide
you through the process
and toward your goals.
Sometimes it can feel like being on a roller coaster.
That’s completely normal. Hang on and apply a few tips to help.
umuc.edu/careerservices
11
Help Manage Stress with Proper Nourishment
Nourish Your Body
– Eat well and exercise
Nourish Your Mind
– Continue learning, read, keep current on your industry,
consider upgrading or learning new skills with free on-line
e-learning or self-study
Nourish Your Spirit
– Consciously do things you enjoy, spend time with people
you love, and take care of yourself
umuc.edu/careerservices
12
Don’t Go It Alone
Unemployment can feel isolating, be sure to connect with friends
and family for both personal and professional support.
Take care of yourself.
http://skinnyms.com/stress-and-your-health-does-stress-make-you-fat/
umuc.edu/careerservices
13
When necessary, remember the SLLS formula
Stop
Look
Listen
Smell
The SLLS formula is a technique used by the military to focus.
 Focus entirely on the moment and your present surroundings
for as long as it takes to let go of all other thoughts and
distractions.
umuc.edu/careerservices
14
Three Keys to Reduce Job Search Stress
Preparation
Organization
Time Management
umuc.edu/careerservices
15
Plan and Manage your Job Search to Reduce Stress
Preparation
– Know yourself. Understand what your skills are and what
type of position you are looking for.
– Research the marketplace. Understand industries,
employer needs, and job titles.
– Is your resume in order? Do you know how to write a
cover letter? Have you lined up references and begun
preparing for interviews?
umuc.edu/careerservices
16
Preparation
Take advantage of what Career Services has to offer
umuc.edu/careerservices
umuc.edu/careerservices
17
CareerQuest Resources
umuc.edu/careerservices
18
InterviewStream lets you practice and review
practice = less stress
umuc.edu/careerservices
19
CareerQuest Resources
Copy-paste
your resume
and a job
description,
RESUNSTE
tell you how
well you match
the job.
umuc.edu/careerservices
20
UMUC’s Mentor Program
Networking
and/or having a
mentor can
make you feel
less alone.
umuc.edu/careerservices
21
Plan and Manage your Job Search to Reduce Stress
Organization
– Develop a system to organize job search related
documents.
– Keep a detailed calendar including submission and followup dates.
– Specialty software and calendar reminders can help.
umuc.edu/careerservices
22
Plan and Manage your Job Search to Reduce Stress
Time Management
–
–
–
–
–
Create incremental and daily goals.
Schedule time and commit to making consistent effort.
Use lists and good calendaring skills for efficiency.
Prioritize your tasks.
Make time for yourself and your family.
umuc.edu/careerservices
23
Get Outside
Scientific studies show nature is good for your brain.
 A quick walk can decrease depression and improve mood
 It can spark inventiveness.
 Can improve focus by providing a break from manmade
stimuli and distractions.
 Can help reduce feelings of fear or anger and contribute to
overall psychological well-being.
HUFFPOST HEALTHY LIVING http://www.huffingtonpost.com/entry/this-is-your-brain-onnature_55bf98fee4b0b23e3ce35d99?kvcommref=mostpopular
umuc.edu/careerservices
24
Questions?
Thank you for attending.
To learn about additional career webinars visit:
umuc.edu/careerservices.
Visit the CareerConnection blog for additional tips at:
careerscoachingculture.wordpress.com
Office of Career & Alumni Services
careerservices@umuc.edu
(240) 684-2720
25