Strategies and perspectives on managing stress during the job search process by a psychologist specializing in career transition.

1. Taking Care of Yourself During the Job Search Steve Mullinix, PhD Licensed Psychologist HRC, PA Chapel Hill, NC smullinix@hrc-pa.com September, 2011

3. Resilience

4. Resilience Researchers have found there are three (3) personality traits important to hardiness: Commitment (to self, family, values, career) Sense of personal control over one’s life Ability to see change as a challenge to be mastered 4

5. Self-Care

6. Self-Care means taking care of one’s own physical, mental, spiritual and emotional needs. Those who are self-caring have concern for others, but not at the expense of themselves.

7. Some thoughts about the job search: The job search is like planting and cultivating a garden, not buying a meal at a food truck. It’s showing up and getting “base hits” -- not hitting a home run.

8. So what’s needed? Self-knowledge Focus / direction Persistence Patience Luck / Open to Grace Friends Consistent self-care

9. What is Stress? It’s the body’s physiological response to any demand (physical, mental or emotional) placed upon it. The Fight or Flight Response

10. Typical Signs of Stress: Can’t sleep at night short-temper – irritability Headaches Sense of panic or dread Sweaty palms Indigestion Feelings of guilt, anxiety, fear Unable to think clearly

11. Cumulative Stress 9/11/2001 Iraq War / Afghan War Economic meltdown since 2006 Personal / family stressors / responsibilities Your own job / career situation

13. Stress Formula Your + Others’ + Work + Inability to Control Expectations Expectations load Everything Else Stress = _______________________________________ Your Coping Strategies

14. Self- Assessment What’s your risk? 14

15. Recommended Reading: Anger Kills: 17 strategies for controlling the hostility that can harm your health – Redford Williams & Virginia Williams Don’t Panic: Taking control of anxiety attacks -- Reid Wilson Feeling Good: The new mood therapy -- David Burns Full Catastrophe Living: Using the wisdom of your body and mind to face stress, pain and illness – John Kabat-Zinn The Relaxation Response -- Herbert Benson The Seven Principles for Making Marriage Work -- John Gottman & Nan Silver Spark: The revolutionary new science of exercise and the brain -- John J. Ratey

17. What do you do to manage stress? 17

18. 7 Strategies for managing stress and depression: . . . . Any one of these will help

19. Strategy 1: Breathing Let’s practice . . . What’s your SUD? 0 – 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 - 10 Meditation Yoga TM Prayer Mindfulness Based Stress Reduction (John Kabat-Zinn) at Duke & UNC Healthcare

20. Strategy 2: Exercise

21. Strategy 3: Having Realistic Expectations Challenging Cognitive Distortions

22. Cognitive Distortions: David Burns, MD All-or-nothing thinking Overgeneralization Mental filter Discounting Positives Jumping to conclusions Mindreading Fortune telling Magnification & minimization Emotional reasoning Should statements Labeling Self-blame Other-blame

23. Strategy 4: Social Support The role of family, friends, mentors & advisors Your Board of Directors

24. Strategy 5: A weekly fun activity or do you starve yourself?

25. Strategy 6: Healthy Habits Diet / Nutrition Monitor Alcohol / other drug use Avoid social isolation Choice of entertainment: internet/video games, pornography Using money wisely / using a budget Avoiding affairs

26. Strategy 7: Daily Appreciations

28. Finally…. What’s your plan? Make self-care a priority! 28