Looking for work can be stressful. In fact, it’s often ranked right up there with moving house and losing your phone on a night out.
Even if you have years of experience, knowing exactly how to apply for the perfect role can be a challenge. When you add the uncertainty of waiting to hear back from a hiring manager, or the silence after sending off your CV, it’s easy to see how the process can take a toll on your mental wellbeing.
To help you take the process one step at a time, here are our top tips on how to manage your mental health whilst looking for a job.
Manage your expectations
Applied for a few roles but still haven’t heard back yet? Don’t panic.
It can often take up to six weeks to hear back from a recruiter after applying for a position. For some roles, the application process may take even longer. It’s easy to sit and refresh your inbox every five minutes, but that’s a guaranteed way to spike your anxiety levels.
The biggest takeaway here is learning not to take it personally. Although it’s easier said than done, taking an objective approach to your search is an essential way of keeping your emotions in check.
Unfortunately, we can’t always guarantee that every company will come back to you after sending your CV. But reminding yourself that the process often takes longer than you’d expect is always a step worth taking.
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Be proactive
Whilst it may seem easier to accept that an employer simply isn’t that into you, that might not necessarily be the case. And even if it is, it doesn’t mean you still can’t gain valuable feedback from them – whether your application has been successful or not.
To help put your mind at rest, we always recommend reaching out to a recruiter a few weeks after submitting your CV. Either send a very short email or drop a quick message on LinkedIn to ask if your application has been received.
Even if you’ve been unsuccessful, you’ll be able to stop worrying about the situation and move on to the next opportunity. You’ll also have the possibility of finding out why they didn’t think you were right for the role, which could be an invaluable asset moving forward.
And with 82% of recruiters indicating that it reflects well on an applicant when they get back in touch, you might actually help yourself stand out just by taking the initiative.
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Establish a routine
Treating your job search like a 9-to-5 can actually be detrimental – here’s how to structure your day better.
When you aren’t working, the lack of structure can feel overwhelming. It’s tempting to wake up, grab your phone, and start doom-scrolling job boards before you’ve even had a coffee.
Instead, try to build a routine that works for you. Set an alarm, get dressed (yes, even if you aren’t leaving the house), and designate specific hours for looking for work. For example, you might decide to search for jobs between 10am and 1pm, and then switch off for the afternoon.
Creating these boundaries stops the job search from consuming your entire life and gives you permission to relax without guilt.
Take a break
It can be all too easy to think of jobseeking as a numbers game. Especially if you’ve been out of work for a while.
Firing off as many applications as possible may seem like a good approach to begin with. However, without taking the time to really work on each one, you’re likely to get frustrated by the lack of responses. Not to mention becoming burnt out by the whole process.
Always try to take regular breaks throughout the day. Go for a walk, meet a friend, or just get some fresh air. You need a second wind before getting back to it.
And instead of firing off as many applications as possible, really take the time to research each role you’re applying for – and try to tailor what you write to the job description. It may seem like you aren’t getting as much done, but trust us.
Remember: it’s better to send one really well-written CV than firing off hundreds of irrelevant ones. Especially when it comes to your mental health.
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Ask for help
Let’s face it: looking for work can be an incredibly isolating experience.
However, no matter how down you may be feeling, it’s important to remember that you’re not alone. Many of us have been in a similar situation. There are also many organisations out there who can help.
Specifically from a mental health standpoint, Mind, the NHS, and the Samaritans have all got people available to talk to – any time, in any way that works for you.
You could also visit your local Jobcentre, who can provide a wealth of advice. Especially when it comes to your financial situation and things like Jobseeker’s Allowance (JSA), which could be invaluable for anyone struggling with the financial burden of unemployment.
And don’t be afraid to talk to people you know. There’s still a stigma attached to unemployment, which makes it difficult for many people to talk about. But asking someone to look at your CV and give you honest feedback could pay huge dividends. Even if it’s just getting your worries off your chest.
Don’t give up
Finally, there can be a lot of doom and gloom when it comes to looking for work. Especially in the current climate. With competition remaining high in 2026, it can be all too easy to feel like giving up before you even start.
But; Don’t. Ever. Give. Up.
This is a process that always takes time. But even when you’re at your lowest point, remember that every application you send is something you can learn from. Whether it’s knowing which jobs best suit your skills, or making small adjustments to your approach based on feedback gleaned from companies or close friends.
Try and take every day as it comes, and remember that things will get better. Things can always get better.
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Continue to enjoy your hobbies
Jobseeking can feel all-consuming, but don’t let it take over every spare moment.
Keeping up with your hobbies – whether that’s baking banana bread, running, gaming, or even learning to juggle flaming torches (OK, maybe keep it safe) – gives you a sense of normality and some much-needed fun.
Stepping away to do something you genuinely enjoy helps you recharge, lowers stress, and reminds you you’re more than your latest application.
So dig out those paints, dust off that guitar, or grab your favourite book – and you’ll come back to your job search with new energy.
Accept rejection as part of the journey (and learn from it)
If job searching had a motto, it would be: ‘Rejection happens to everyone, even the future CEO.’
Getting a ‘no’ (or worse, silence) after you’ve put your heart into an application or interview can feel rough.
But here’s the truth – every rejection is just one step in the process, not a reflection of your worth. When you can, ask for feedback and treat each ‘no’ as a mini masterclass in learning what works (and what doesn’t).
Sometimes it’s not about what you did wrong, but what someone else did right.
Chin up, take notes, and keep moving forward. You’re collecting wisdom for when the ‘yes’ finally arrives.
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Celebrate small wins
Waiting for that dream job offer is great, but don’t forget to high-five yourself for the milestones along the way.
Maybe you finally rewrote your CV, landed your first interview, or just managed to send an email without agonising over every word – those all count as wins.
Celebrating progress keeps you motivated and reminds you that every step forward (no matter how tiny) is progress. So treat yourself to your favourite snack, tick something off your list, or simply take a moment to feel proud.
You’re doing better than you think.
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More mental health tips when looking for work
Here are a few more quick ways to look after yourself during the search.
- Find a proper workspace (that isn’t your bed): Separation is key for sleep hygiene and focus.
- Take care of your physical health: It’s connected to your mental health – so drink water, eat well, and move your body.
- Try and add structure to your day: As mentioned above, routines save lives.
- Set realistic goals each day: e.g., sending five well-written, tailored applications rather than aiming for fifty.
- Take an online course: Add to your skillset and your confidence levels while filling your time productively.
- Celebrate small successes: Even if it’s just getting some feedback, or being asked to your first interview.
- Don’t overthink gaps: Gaps in your CV happen. Deal with them in the right way and move on.
- Know your rights: Recruiters can’t ask about your health at an interview unless necessary, so you don’t need to disclose any details unless you’re comfortable doing so.
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Frequently asked questions
Here are some answers to common questions about mental wellbeing and job hunting.
Is it normal to feel depressed when looking for a job?
Yes, absolutely. Job search depression is a very real response to the rejection, uncertainty, and financial pressure of hunting for a new role. If these feelings persist, please speak to your GP or a mental health professional.
Should I tell a future employer about my mental health?
This is a personal choice. Under the Equality Act 2010, you are not legally required to disclose a mental health condition during the recruitment process. However, if you need reasonable adjustments for the interview, it’s worth letting the Hiring Manager know.
How do I explain a CV gap due to mental health?
You don’t have to go into specific medical details. You can simply state you took time out for personal reasons or health reasons and are now fully ready to return to the workforce. Focus on your readiness to work now, rather than the past.
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