Talk to Others

Now that you've identified your feelings, how do you deal with them? Talking them out with others often helps. You could talk with a friend, family member, employment or school counselor, minister, social worker or psychologist (someone you know and trust). Let them know you don't want or necessarily need advice. All feelings are valid and acceptable. You just need to have someone listen to you. Ask for constructive feedback if you want it.

Support Groups

If you have a support group or job club in your area, don't hesitate to attend. It can provide you with much needed nonjudgmental support from others going through the same things. You may also find valuable tips, job leads and an opportunity to network and get new ideas. Inquire at your Minnesota WorkForce Center or local state employment service office for dates, times and locations of support groups.

Write a Letter

If you're uncomfortable expressing your feelings, write them down. Write a letter to your former boss, telling her/him exactly how you're feeling. Write down how you're feeling about starting to look for work and the changes it has brought. Don't worry about the content or structure of the letter, because you aren't going to send it. Writing it down may release some anger you might be experiencing. This will help restore the feeling that you're in control of your life. After you've written the letter, read it aloud and then dispose of it. You could rip it up into small pieces and then burn it. You could wad it up into a ball, bat it around outside and throw it in the trash. Just do something to get rid of it. A recent study found that people who write about their anger get another job faster than those who don't.

Breathe Deep

When you've completed writing your letter(s), sit down with both feet on the floor, close your eyes, take a long, deep breath, picture a peaceful, pleasant place, then exhale completely. Repeat until you feel relaxed and calm.

Physical Exercise

Anger is a natural emotion, but it can be destructive. Therefore, we need to recognize it and take steps to control it. One way to handle anger or negative feelings is by doing something physical. You could go outside and exercise, play basketball, take a vigorous walk, go bowling, play baseball or tennis, workout or clean the house, garage or car. You can decide to walk away from your aggravating situation by doing something else like positive self-talk, counting to 100, diverting your attention or talking to someone.

As you use these positive ways of dealing with your feelings, your anxiety will lessen and your health and mood will improve. You won't be as likely to take things out on your family, friends or pets. However, if you feel you can't contain your anger and may hurt yourself or others, put your children in a safe place and then call your local crisis center.

Face Your Fears

It's normal for everyone to be afraid of something, but fear can be our biggest enemy. If we allow it to rule our lives, it can keep us from realizing our goals, dreams and true potential. Fear can make false events appear real. Sometimes we create excuses for ourselves so we don't have to face our fears and take a risk. For example, "No one will hire me because I am . . . too old, lack experience, have been on welfare, etc." These things don't have to stop you.

Dealing with Fear

• Recognize everyone is afraid of something.
• Identify your fears. Figure out exactly what you're afraid of (rejection, success, failure or what others might say). Naming your fear can reduce its power.
• Talk with someone you trust. Are you being realistic in your own self-evaluation?
• Recall your strengths and successes. How have you handled other fearful situations?
• Evaluate how likely your fears will become reality. If the worst happens, how terrible will it be?
• Write an action plan to ensure it won't happen. Fear is absence of a plan. Action is the best remedy.
• Take a low-risk action. If you fear interviewing, practice interviewing with a friend or counselor.
• Use affirmations and self-talk. Visualize a positive, successful outcome.
• Face your fears. Take the risk. You can do it! You're ready! Go for it! Remember, Babe Ruth struck out many more times than he made home runs. Abraham Lincoln had many setbacks before he was elected president.

After you've confronted your fears, you'll be surprised how your confidence will be strengthened.

Counseling

It's necessary to work through emotions. You can get stuck in your emotions and create negative patterns that will hinder your job search and career. If the previous suggestions don't help you handle your anger, depression, fears or anxiety so you're able to do an active job search, it's a good idea to talk with a professional counselor, psychologist or psychiatrist. Everyone's stress level and pressures are different. Don't be reluctant to get the help you need. The sooner you take action to get help, the sooner you'll feel better.

Counseling can be very helpful in broadening your perspective, finding new ways of looking at the situation and getting the support and encouragement you need.

Resources

Check with your Minnesota WorkForce Center, local state employment service office or local county information referral center to obtain a listing of local resources that can help you during this time. The list may include free job search support groups and area agencies that can provide help. For example, in Minnesota, the United Way operates First Call for Help, a resource available 24-hours a day.

Stress Management Techniques

People are often unsuccessful in their job search because they haven't dealt with their feelings surrounding a job change. If not dealt with, feelings have a way of creating stress and can sometimes cause illness. Therefore, it's extremely important to use healthy ways of handling stress. Here are some suggestions. Put a checkmark by the techniques you can do during your job search.

Get organized-- create a structure for your job search.

Exercise daily-- walk, run, jog, swim, bike, dance, etc.

Eat healthy-- eat three balanced meals a day.

Reduce junk food, sugar, caffeine and watching television.

Avoid alcohol, drugs and smoking.

Stay positive-- use positive self-talk and affirmations, list your strengths, be with supportive people.

Get plenty of sleep.

Write in a journal or diary your thoughts and feelings, what you learn and your progress.

Take a warm bath-- it calms you and gives you time alone.

Attend job support groups or clubs-- share ideas, tips, stresses and accept and give praise.

Be flexible-- stay open to new ideas, think creatively, take risks.

Take one thing at a time. Plan and prioritize.

Make one change at a time. Many changes add stress.

Relax daily-- take time to do something you enjoy.

Reward yourself when you accomplish certain job search activities and goals.

Learn something new.

Accept what you cannot change, change what you can, forgive self and others.

Be thankful-- find things to be thankful for.

Say NO when you need to take care of yourself, set limits with friends and family.

Express feelings-- laugh or cry, admit your true feelings to yourself and someone you trust.

Volunteer-- doing something for others increases your self-esteem, your network and your skills.

Find humor-- watch comedies and comedians, children at play and find time for play.

Manage time-- keep schedules, set goals and time tables, use a calendar.

Meditate on your own spiritual truths or on peaceful thoughts.

Visualize achieving your goals, your future position, your role and situations to come.

You can't sell yourself to a new employer if you're still angry with the last one!

Identity Worksheet

Who are you? It's easy to respond by naming the roles we play. But do those roles truly define us? Since our roles in life often change, we can maintain a healthy self-image by learning to recognize ourselves apart from those roles.

In the following exercise, think about how you'd describe yourself without using the roles you fill. For example, a person might say they were sociable, stubborn and thoughtful. Maybe they'd use words such as mystical, confident and playful. Use words that you feel truly describe you.

I am _____________________________

I am _____________________________

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I am _____________________________

I am _____________________________

I am _____________________________

I am _____________________________

I am _____________________________

I am _____________________________

I am _____________________________

I am _____________________________

I am _____________________________

I am _____________________________

I am _____________________________

I am _____________________________

Creative Job Search is a service of the Minnesota Department of Employment and Economic Development.

Ordering the Creative Job Search Guide

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