It’s no secret the job market has hit some major speed bumps. I’m seeing students struggle to find internships, entry level workers competing for fewer jobs, and seasoned professionals laid off facing the “you’re overqualified” rejections. It’s hard to pursue our career goals when it feels like we’re staring into a constant void of setbacks. After time, our egos and mental health can take a huge hit, ultimately impacting our ability to successfully move forward. This is exactly why it’s important to pause when you’re feeling burned out, reflect on what is going well in your life, and commit to making space for the things that bring you joy both personally and professionally.

I share this advice not only as someone with a background in mental health, but as someone who has been through it. When I moved to San Diego in 2011, I had no idea what I was in for. I had diligently planned and saved money in order to relocate, and up until that point I had never struggled to find a job. After all I was educated, experienced, motivated, and a very hard worker. What I didn’t understand or see coming was how the downturn in the economy would affect my options, coupled by the challenge of not having much of a network in my new city.

I ended up taking a job at Trader Joe’s to get by while I spent most of my free time job searching, applying, interviewing, and getting rejected, only to repeat that process for over two years. I took on a second job as an administrative assistant, often working from 10am until midnight between the two gigs. At that point I didn’t have much time or energy to put into a job search, I just needed to survive. It was easily one of the darkest times in my life. I had just tragically lost my dad, I was living in a city I couldn’t afford and working myself to exhaustion, my career felt like it was in reverse, and I had no local emotional or professional support system. It felt like I had dug myself into a hole I would never get out of as my self-esteem and self-worth took a nosedive.

But you know what kept me going? My new friends at Trader Joe’s. Escaping in a good book. Going running at one of the many beaches I now had access to. Yoga at Balboa Park. Phone calls with my mom and closest long-distance friends. Conversing with new people at the local Spanish meetup group. Exploring nearby farmer’s markets. These were all things that fit into my budget (free!) that helped me balance the burnout and depression I was experiencing. When I needed a break from working, the black hole of application cycles, or receiving a rejection after an interview I thought I nailed, I needed to ground myself in meaningful moments- spending time with good people and engaging in activities that helped restore my confidence and motivation.

And finally, the call came: a job offer. It had been a painful two-and-a-half-year detour, but I was going to get back on track.

As I reflect on that time in my life from my current vantage point, it’s much easier to find value in those experiences: I built resilience; I met new people; I gained skills in a different industry; and I’m a better career coach because of it. But when we’re going through some of life’s biggest challenges, the positive points can be much harder to see. Dealing with constant rejection takes its toll after time, and it can be extremely difficult to remain focused and optimistic. So, find solace and clarity from people and activities that feed your soul (this includes seeking professional mental health support as needed) so you maintain the ability and drive to put your best foot forward.

A career journey is perhaps life’s greatest adventure. Sometimes it’ll be really fun, sometimes it’ll be terrifying, and sometimes it’ll be awe-inspiring. Other times it’ll be frustrating, exciting, exhausting and/or highly rewarding. But no matter what, there will be highs to enjoy and lows you must endure. In this era of instant gratification there is no easy fix for a downturn in the job market. We must get creative, hustle, be open to doing new things and work we don’t necessarily enjoy. Making a transition or climbing our way up a career ladder takes patience, persistence, intention, and determination. It’s far from easy, so it’s critical to find healthy ways to make progress and achieve success while recognizing gains along the way (however small they may seem). The call will come.

Here are some tips to keep in mind any time you’re navigating a job search:

Create a manageable strategy. Avoid burnout by setting reasonable and realistic goals for yourself. (Apply for X number of jobs per week, spend X hours a day researching opportunities, identify X number of people to connect with, etc.) And celebrate your accomplishments once you’ve checked them off.

Take a break from screentime. Stretch, go outside for some fresh air, take your dog for a walk, put on your favorite song and throw in a load of laundry, do a quick meditation. It’s easy to brush these things off as fluff or not prioritize them, but you’d be amazed how much a quick reset can help keep you going, both physically and mentally!

Identify your cheerleaders. Everyone deserves to have someone in their corner, especially when times are tough. Surround yourself with people who lift you up, whether it’s a family member, friend, colleague, mentor, or career coach (my shameless plug). And when the time is right, be someone else’s cheerleader, because you know how important is.

Taking (and making) the good with the bad: Navigating a difficult job market

Finding your passion takes exploration. Pursuing your passion takes intention. Both take courage.