It's normal to feel anxious sometimes
Doing something new or different, like leaving school, starting training or looking for work, can naturally increase feelings of stress and anxiety.
Looking for work can involve a lot of challenges and unknowns. Filling out applications, attending appointments, managing reporting requirements and preparing for interviews can feel overwhelming, especially when you're not sure what to expect.
For some young people, worries about money, finding work, future plan or whether they'll be successful can add even more pressure.
The good news is that anxiety is something many people experience and there are practical strategies that can help you manage it.
What is anxiety?
You've heard of "flight or fight", right?
Anxiety is a physical and psychological response that evolved to help keep us safe from danger.
Historically, this often meant either running away from danger (flight response) or confronting it head-on (fight response).
In our modern world, our brain can sometime mistake stress for danger, creating "false alarms" where we feel anxious even though we're physically safe.
When stress becomes complicated or long-lasting, anxiety can happen when we feel we don't have the knowledge, confidence or support we need to deal with the situation.
For example, if you've spent months looking for work, you might feel unsure about what to include in your resume, how to answer interview questions or what steps to take next in your job search.
Signs and symptoms of anxiety
- Feeling nervous
- Feeling like ‘something bad’ might happen, e.g. “I’m going to make a fool of myself at that job interview.”
- Trouble sleeping
- Stomach or digestive issues
- Avoiding things that make you worry, e.g. “I just won’t apply for that job.”
- Racing heart
- Difficulty concentrating, e.g. “I don’t know what to say on my resume.”
- Feeling exhausted
- Sweating
- Feeling shaky or trembling
- Breathing rapidly
- Constantly thinking about your worries
Anxiety disorders
Anxiety that lasts a long time, is intense or overwhelming and interferes with your everyday life could be an anxiety disorder.
There are different kinds of anxiety disorders and you can have more than one at the same time.
The good news is that both ‘everyday anxiety’ and anxiety disorders are very treatable!
Building your anxiety toolkit
If you can identify why you're feeling anxious, it can help you work through the problem and identify possible solutions.
For example, if you're worried about what to say or do in a job interview, talking with your supports can help you plan and practise answering questions.
This may not make your anxiety disappear completely, but it can help reduce it and make situations feel more manageable.
Many people find the more experience they gain, the more confident they become. Over time, things that once felt stressful can start to feel more familiar
Nervous about an upcoming interview?
Our practical tips can help you build confidence and feel more prepared.
Dealing with anxiety
There are lots of practical strategies that can help when anxiety feels overwhelming. Different things work for different people, so it's about finding what works for you.
Move your body
Exercise and movement can help lower stress and improve wellbeing.
Physical activity can also release feel-good chemicals that help improve your mood and reduce anxiety.
Talk it out
Talking to someone you trust can help you process worries and feel supported.
Writing down your thoughts or speaking with a friend, family member or professional can also help you work through anxious feelings.
Be present
Mindfulness and grounding techniques can help you focus on what's happening right now.
Focusing on your surroundings, your breathing or what you can see and hear can help interrupt anxious thought patterns.
Do things you enjoy
Making time for hobbies, interests and activities you enjoy can help reduce stress.
Whether it's gaming, spending time with your pet, listening to music, reading a book or going for a walk, taking a break for some 'me time' can help you recharge.
Get support
If anxiety is becoming overwhelming, reaching out for support is a positive step.
Talking to a trusted person, support service, someone with lived experience, a peer or a professional can help you find strategies that work for you.
Breathe
Slow, steady breathing can help calm your body and reduce feelings of anxiety.
Because breathing can be done anywhere, it's a useful strategy before appointments, interviews or other stressful situations.
4-4-4 breathing exercise
- Breathe in through your nose with your mouth shut to the count of four. Breathe as deeply as you can until you feel your belly expand
- Hold that breath to the count of four
- Exhale all the breath out loudly to the count of four - really blow it all out!
- Repeat the process four times
Need some extra support?
Everyone needs support from time to time.
Looking for more jobseeker tips?
Learn how to create a resume that showcases your strengths.
What to expect when starting a new job.
Email: yourtownplus@yourtown.com.au
Phone: 1300 967 573
Text: 0488 415 415
