What are the tips to manage anxiety while applying for jobs?


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Page last updated: 6/09/2022

What are the tips to manage anxiety while applying for jobs?

This blog answers: What are the tips to manage anxiety while applying for jobs? What are the main triggers of anxiety experienced while applying for a job? What are some other ways to manage anxiety experienced while applying for a job? What are the therapy options for anxiety experienced while applying for a job?

What are the tips to manage anxiety while applying for jobs?

Some tips to manage job anxiety while applying for jobs are as follows: 

Keep things in perspective

In these uncertain economic times, your job search and application may take a little longer, but it won’t last forever. If you persist with it, you’ll eventually discover a career that gives you a boost and makes you happy. 

Maintain a positive attitude

When you’re looking for work, it’s crucial to keep an optimistic attitude, even if it’s difficult at times during the application process. 

Try to be positive and make the most of your job search time by coming up with ways to make it more interesting or enjoyable. 

Engaging in your hobbies can be a wonderful way of serving as a reward for job searching and application. 

Make a Strategy

Make a job search strategy to help you break down your large goal into smaller, more doable chunks. 

Start by putting down your accomplishments and “wins” in each of your employment, then revise your resume and cover letter as needed. 

You can also update your LinkedIn profile or find a way to reflect on what makes you happy in a work from there.

Finish your homework

If you’re worried about being unprepared, take steps to combat those negative thoughts. Spend time learning about the type of job you want and the career path you want to take. 

Look for companies that offer the types of jobs and cultures that you want. In your job search, the more knowledgeable and prepared you are, the more confidence will replace doubt in your mind. 

You’ll also save time because you’ll know exactly what you’re looking for and will only apply to jobs that are a good fit for you and your abilities.

Keep reminding yourself It’s a Step-by-Step Procedure

A new job does not appear out of anywhere. It’s fine if you don’t get an interview for the first job you apply for. Examine your application materials to evaluate what works and what doesn’t, then make necessary changes to your CV and cover letter. 

Also, keep in mind that recruiters have a lot on their plate. They get several applications and they make take time to revert to you

Pep Talk 

It is easy to feel low and defeated and bring yourself down through negative self-talk. In these cases, motivate yourself by repeating positive affirmations. For example, I am better than this, I can do this, I am capable. 

Negative self-talk has been demonstrated in studies to lower motivation and performance. However, studies show that using positive self-talk might help you perform better. 

So, while you search for a job and apply for the position, do everything you can to stay cheerful and upbeat. As your behavior and actions are observed by the employer.

Relish Your Victories

When you just look forward and not backward in your job search, anxiety might set in while applying for a job. Stop and think about how far you’ve come in your job search from time to time.

Even if you didn’t get the job, you may have had a few successful interviews under your belt. Perhaps you’ve figured out how to respond to those vexing interview questions that can trip up the most experienced job seeker.

What are the tips to manage anxiety while applying for jobs?

Make a list of what has to be done and what doesn’t.

You’ve burdened yourself with every imaginable to-do in order to speed up your job search. But here’s something to think about: you might not need to do everything. When you’re looking for work, there are a lot of things to do, but trying to accomplish them all will just cause you stress.

A better alternative is to figure out how often updating your social media channels with business can be done. You might find that you’re overworking yourself in your job search and that you can relax a little. 

What are the main triggers of anxiety experienced while applying for a job?

Even though anxiety is seen among many individuals, certain triggers make some people more vulnerable to anxiety than others while applying for a job. 

Some contributing triggers of anxiety are:

Health diagnosis

An individual is more vulnerable to experiencing anxiety in the presence of chronic or serious health diagnoses such as cancer or diabetes.

Triggers associated with health diagnosis tend to have a strong impact on an individual because of the strong negative thoughts and emotions that are associated with it.


It is believed that many over-the-counter medications may contribute to the symptoms of anxiety in some individuals. This is certainly because of the ingredients in this medication that makes an individual feel uneasy.

Use of caffeine

Even though it is said that the use of caffeine helps to activate an individual’s system, studies show that over-usage of caffeine might lead to adverse effects such as anxiety or even depression.

Apart from the overuse withdrawal from caffeine may also lead to anxiety. hence it is suggested that individuals take conscious amounts of caffeine per day.

Skipping meals

Apart from environmental factors ones eating habits might also contribute to an individual’s anxiety directly or indirectly. When an individual fails to maintain their food timings it might lead to fluctuations in their blood sugar levels.

These fluctuations might make an individual feel jittery which in turn triggers anxiety.

Hence maintaining a proper schedule and diet is important for various reasons not just for energy but also for maintaining one’s mood.

Negative thinking

An individual’s behavior and emotions are certainly controlled by one’s thoughts. When an individual is upset and dwells on negative thoughts it further leads to discomforting emotions and detrimental thoughts causing a vicious cycle.

These negative thoughts are then projected to various areas of an individual’s life creating an overall sense of lack of control over oneself and the environment which triggers anxiety.

Financial concerns

Many individuals experience anxiety due to their financial standing. Learning to manage financial triggers requires seeking professional help such as from a financial advisor.


Daily stressors as simple as traffic jams to major ones such as strained relationships might contribute to one’s intensity and frequency of anxiety and anxiety attacks.

However long term or chronic stress leads to long term anxiety and a build-up of negative taught processes and emotions that impact an individual’s mental health



individuals might also experience anxiety as a result of interpersonal or intrapersonal conflicts.

The inability to resolve these conflicts might lead to the buildup of negative thoughts, emotions that overwhelm an individual and trigger anxiety.

Personal triggers

Personal triggers can be as minor as a smell, place, or even a song that reminds an individual of negative and discomforting experiences. Personal triggers can remind an individual of an unconscious or conscious dramatic event in an individual’s life that triggers their anxiety.

If you can identify and understand your triggers, you can work to avoid them and learn to cope with them. You can learn specific coping strategies to handle the triggers when they happen.

What are some other ways to manage anxiety experienced while applying for a job?

Identify and acknowledge the triggers

The most significant strategy that can be used to control one’s anxiety is by identifying and acknowledging those triggers.

Being able to recognize what makes an individual anxious makes them better equipped to take action.

Relaxation techniques


Even though anxiety can be bought under an individual’s control it cannot be predicted. In such situations, it is necessary that an individual actively carries out relaxation techniques.

These might include meditation, yoga, and deep breathing which helps to reduce the intensity of anxiety within a short period.



A key to reducing the frequency and intensity of anxiety attacks could be spending time with close family and friends.

The kind of emotional and practical support provided by these social and personal groups help the person feel connected and aid in distracting one’s mind from negative and recurring thoughts that lead to anxiety.

Apart from friends and families, individuals can also consider speaking to groups of people that are experiencing similar problems.

Set realistic goals

When an individual is feeling overwhelmed, setting goals and targets keeping in mind priorities can help resolve overwhelming feelings of fear or panic.

Setting goals provides structure and routine to an individual’s life reducing space for uncertainty which can be a major trigger for anxiety in many cases.

Take up new challenges

Apart from doing activities that an individual is usually fond of and has expertise in, trying new and challenging activities that put an individual outside their comfort zone in a healthy manner may help reduce the stress and anger temporarily.

Signing up for new activities also provides a path to meeting people with similar stories and concerns.

Lifestyle changes

An individual’s lifestyle plays a major role in their experience of anxiety. An unhealthy and busy lifestyle usually leads to unhealthy eating, lack of exercise, lack of adequate sleep.

A combination of a well-set diet, exercise, and sleep can help to regulate an individual’s mood and equip them with a favorable coping mechanism.

These coping mechanisms in turn help to get control over once anxiety concerns in a more adaptable manner.

lack of proper diet, sleep, and exercise can make an individual sluggish, dependent, moody and vulnerable to anxiety attacks.

Making journal entries

Last but not least having a journal to write down how a person is feeling and thinking when they are anxious helps them to reflect upon their thoughts and feelings.

Putting down one’s thoughts and feelings onto a paper helps to provide a sense of temporary relief.

In the case of journal entry, a person does not even have to fear being judged by another person regarding their thoughts and feelings.

What are the therapy options for anxiety experienced while applying for a job?

Cognitive-behavioural therapy

Cognitive-behavioural therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.

Exposure therapy

Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.

As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session, individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.

Group therapy


It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.


Anxiety can also be treated with the help of medication prescribed by a health care professional.

Though medication alone cannot help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief. 

Online therapy  

In cases where reaching out physically to a professional is impossible or discomforting an individual can opt to seek help through the online medium. 

In this, the therapy sessions are carried out one-to-one over a video or audio call. Some individuals also prefer interacting with the therapist through text as well due to various reasons. One of the most common is the fear of being judged by the therapist or some personal hesitation. 

Online therapy can help individuals to regulate some aspects of their anxiety that aids individuals in carrying out a stress-free life over time


Application for job anxiety is very common and also very normal. We have all experienced it at some points in our life, especially during our initial stages of looking for a job. 

There are several tips to manage anxiety. On one hand, we can learn from our experiences and understand where we went wrong in order to improve for our next set of job searches, while on the other hand, we can rely on the positives to keep ourselves motivated and encouraged. 

Planning and having strategies in place serve to be very useful and give us clarity. Having a positive attitude and engaging in pep talk is also very helpful. 

Frequently asked questions: What are the tips to manage anxiety while applying for jobs?

Why does looking for a job give me anxiety?

There are many reasons that can cause anxiety while looking for a job: 

  • Strict deadlines, 
  • Wanting a work/life balance, 
  • Meeting authority’s expectations. 

Does anxiety prevent you from getting a job?

Although, it does not prevent it. It can lead to social anxiety disorder (SAD) that can interfere with employment. Attending school, college, or university, job interviews, and performance-related activities can be difficult if you live with this disorder.

Is it normal to be nervous about applying for a job?

Yes, it is normal to be nervous about applying for a job. However, it serves as an opportunity to build a better future. Reflect and understand what is holding you back and then tackle the fear.