How to overcome the anxiety of getting a job?

This blog answers questions about: How to overcome the anxiety of getting a job? What are the reasons for fear about getting a job? What are some ways to manage anxiety? What are the therapy options for anxiety?

How to overcome the anxiety of getting a job?

Experiencing fear and anxiousness about getting a new job can be experienced by many due to various reasons. However, there are a few effective ways that individuals can adopt to overcome these fears and anxieties:

Identify your fears

People must identify their fears consciously. If an individual is anxious about something related to getting a job and is not aware what is the actual source of the stress it might be very difficult to tackle it.

Individuals must take some time to explore the tackle the source and anxieties. There can be many reasons that might cause fear and anxiousness among individuals while getting a job such as an interview process, work-related stress, and self-doubt about balancing work and life

Once an individual can identify their triggers and fears it becomes easier for them to address them and handle them actively. Analyzing one’s fears and triggers of getting a new job can be done using varied tools and strategies.

Prepare for the interview

A common fear that many individuals experience while getting a new job is the job interview that is the key to getting the job itself. The fear of the job interview might be so high that the individual might end up avoiding preparing for the interview overall.

Being underprepared for one’s interview only leads to a vicious cycle of high levels of anxiety and stress. Hence individuals must spend a good time preparing for that job interviews so that they feel more confident about themselves and experience lower levels of stress.

  • People can prepare for their interviews in various ways such as:
  • Exploring and researching about the company
  • Making a list of questions that one wants to ask the company
  • Making a list of skills and experiences that one holds
  • Practicing the interview questions with a close one
  • Being well prepared with the clothes that one will be wearing for the interview beforehand
  • Make sure that the individual is aware of the location where the interview is going to take place
  • Keeping handy all the required documents of experience, certificates, and resume that the interviewer might require.

Take care of yourself

self-care practice is very important for individuals who experience anxiety. Making sure that individuals get an adequate amount of sleep, have a proper diet, and get sufficient exercise can generate a huge difference in how they feel about getting a new job.

Having a healthy lifestyle and consciously focusing on self-care can help to calm an anxious nerve around the new job.

On the day of the interview, individuals can also try and practice deep breathing exercises through guided counts which helps them to keep calm during the interview while reducing their heart rate and blood pressure.

Think positive

Many people experience anxiety about getting a job because they doubt their abilities and skills. They feel that they aren’t good enough for the job and hence experience high levels of anxiety about rejection and failure.

Individuals must keep a record of their achievements, skills, and experiences and must reflect upon them to understand that they are capable of the job and are ready to take up new challenges.

Thinking positively also has a great impact on how individuals behave and react to situations such as a job interview or applying for a new job.

Hold realistic expectations

Many individuals might experience anxiety about getting a job because of the expectations they have regarding a job. These expectations can be in terms of their salary, coworkers, work environment, location of the job, and the work culture.

Individuals usually experience anxiety when their expectations are not met hence individuals must keep minimal expectations while looking for a new job and must be open to various job opportunities.

Holding expectations can also limit their options to job opportunities and make an impression that they are not capable of getting a good profile job. Hence it is required that individuals keep realistic expectations about getting a job.

What are the reasons for fear about getting a job?

Some reasons that might trigger fear and anxiousness in individuals regarding a job might be:

Previous negative experience

Many individuals experience fear and anxiousness about getting a job due to their negative experiences or incidents In the past.

Performance anxiety

People might also experience anxiety about getting a job because of low levels of self-confidence and self-esteem. Many people feel that they are not capable of a particular job and their performance will be below the mark leading to failure and termination.

How to overcome the anxiety of getting a job?

Fear of change

Many times, individuals might also experience anxiety about getting a job due to the fear of change that it might bring in their life.

Usually committing to a job brings about various changes in an individual’s life, and changes are not something that everybody is comfortable with.


Agoraphobia is an anxiety-related disorder that makes an individual feel anxious and fearful in certain public situations. For instance, people might be afraid to take public transportation or feel the work environment involving other individuals.

Individuals who struggle with agoraphobia find it difficult to get new jobs without a sense of anxiousness and fear.

What are some ways to manage anxiety?

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?

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

Frequently asked questions: How to overcome the anxiety of getting a job?

Can someone with anxiety get a job? 

Due to the nature and triggers of people with anxiety people who experience it might find it very challenging to find a job.

However, many job options provide for the financial stability and exposure of a person with anxiety which can further help to improve their confidence and self-esteem.

Does social anxiety count as a disability?

Social Anxiety can be considered a disability by the Social Security Administration (SSA)

What is the least stressful job?

Program engineers top the list of slightest unpleasant employments. These experts make a computer program for computer frameworks and applications.

How can I make money with anxiety?

Some ways to make money with anxiety are :

  • Freelance writing
  • Artist
  • Animal Care or Training
  • Accountant
  • Landscaper
  • Entrepreneur
  • Computer Programmer.