Managing the stress of finishing school and job hunting

According to its annual Stress in America survey, the American Psychological Association (APA) found that individuals ages 18 to 29 report feeling more stressed than older adults, overall. The sources of their stress?

This issue is incredibly important to me, as I had a complete mental breakdown my final semester of college. Overwhelmed by finishing with top grades, finding a job, getting married in a few short weeks and my impending move from Missouri to Washington, DC, I stopped sleeping, couldn’t keep down food and never seemed to cease crying and shaking. Luckily, my professors were extremely understanding, but how can you avoid a similar situation?

 

Dr. Kelly Ray, a psychologist and public education campaign coordinator for the Louisiana Psychological Association, advises the following.

 

1. Understand how you experience stress. Everyone experiences stress differently. For example, do you tend to procrastinate or become over-involved in your school activities or planning for that “after-school” job? What events or situations trigger stressful feelings? Are you overwhelmed with the last minute “hoops” to complete for graduation, or do you feel overwhelmed with the decision of where to interview or how you “stack up” against the competition for your ideal job?

 

2. Learn your own stress signals. People experience stress in different ways. You may have a hard time concentrating or making decisions, feel angry, irritable or out of control, or experience headaches, muscle tension or a lack of energy. Gauge your stress signals, and recognize how you deal with stress. Determine if you are using unhealthy behaviors (such as smoking, drinking alcohol and over/under eating) to cope. Is this a routine behavior, or is it specific to test-taking or pre-interviewing jitters? Do you make unhealthy choices as a result of feeling rushed and overwhelmed?  

 

3. Find healthy ways to manage stress. Consider healthy, stress-reducing activities such as meditation, exercising or talking things out with friends or family. Organizing and planning your schedule and/or thoroughly preparing for job interviews can help you feel more in control and reduce stress. Allow yourself plenty of time to complete tasks and keep a calendar of important dates handy. Keep in mind that unhealthy behaviors develop over time and can be difficult to change. Don’t take on too much at once – focus on changing only one behavior at a time.

 

4. Take care of yourself. Eat right, get enough sleep, drink plenty of water and engage in regular physical activity. Ensure you have a healthy mind and body through activities like yoga, taking a short walk, going to the gym or playing sports that will enhance both your physical and mental health. 

 

5. Reach out for support. Accepting help from supportive friends and family can improve your ability to manage stress. If you continue to feel overwhelmed by stress, you may want to talk to a psychologist, who can help you better manage stress and change unhealthy behaviors.

 

A great resource for students experiencing stress is CampusCalm.com. The site’s mission is to “empower high school and college students to become stress resistant, confident leaders, able to create their own paths to lifelong success and happiness.” Maria Pascucci, founder and president of CampusCalm.com and author of “Campus Calm University: The College Student’s 10-Step Blueprint to Stop Stressing & Create a Happy, Purposeful Life,” offered the following additional advice for those dually stressed by graduating and job hunting.

 

1. Realize that self-worth should not be tied to one’s career. In the midst of a national economic downturn, it is dangerous for graduating seniors and those looking for entry-level jobs to measure self-worth and the worth of others through a job title or the ability to make money. It is not healthy to hold your GPA or résumé as your sole measure of self-worth. If you were asked to define who you are with or without your successes or failures, what would you say?  

 

2. Avoid catastrophic thinking and correct with rational thoughts. “Oh my God, I sent in my résumé for a job I really wanted, and I didn’t get a call back. I’m never going to find a good job. I’m never going to be successful. All my hard work in college is for nothing. I’m going to live with my parents forever and eat ramen noodles in the basement.” Sound familiar? Stop!  

 

3. Set realistic goals for your first job post-graduation. As a new graduate, you have to be willing to work extra hard to find a job, and you have to realize that you’re not necessarily going to find your dream job right away – and that’s okay. That being said, you have the opportunity through the interview process to ask potential bosses whether they like working with new graduates. Ask them if they’re willing to mentor you if you do a great job for them in return. Salary, perks and benefits packages are all important, but finding a boss who is willing to mentor you is more important for your first couple of jobs post-graduation.  

 

4. Surround yourself with positive people. All students and new graduates need a network of positive people who want you to be happy and successful on your own terms. Truly helpful, positive people will encourage you to look at the practical day-by-day steps you must take in order to realize the most grandiose dream. Even if they don’t know what those steps are, they will encourage you to surround yourself with people who know how to help you position yourself inside your field. You can find positive people everywhere. Look at your professors, campus career counselors, community leaders and professional organizations; read writers you admire. The possibilities are endless!  

 

5. Love yourself. Self-assured men and women know that self-love is the key to success. Self-love means prioritizing your time in a self-focused way, and realizing that if you don’t have at least 30 minutes for you every day, find something to cut back on. Find the courage to say “no” to things you feel like you should be doing when they’re not really in line with your priorities and passions. Busy college students and new graduates give themselves the greatest gift when they accept that success isn’t feeling like you have to do everything and be everything to all people.