Step by Step Manual

Mental Wellness While Looking for Work

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Strategies for Job Seeiking and Overcoming Challenges.

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Recognize it is okay to feel discouraged

Self Reflection

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Acknowledge Your Feelings

Practice Self-Compassion

Treat yourself kindly, give yourself grace

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Give yourself permission to process emotions without rushing

Allow Yourself Time

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Engage in mindfulness to reduce anxiety about the future

Focus on the Present

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Review goals daily or weekly. Remind yourself why these goals are important

Give yourself a pat on the back

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Step 5

Step 1

Create a Checklist for yourself

Rank Each Task

Give Yourself Grace

Rank your most important task to your least important task

Very helpful way to keep track of accomplishments and what’s left on your list

Be prepared for disappointments

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Acknowledge Your Success

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Step 2

Stay Committed

Set Small Attainable Goals

Break down each goal to minimize stress

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Goal: Fulfilling the Necessary Education

Let’s Breakdown a Goal

-Workshops or earn certifications relevant to your career.

-Example GED

Different organizations require different certifications to be eligible for employment.

-Fresno Adult School:https://www.fas.edu

-Attend Classes or Test Out

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Goal: Applying for a Job

- Locate Internet Access

-Self Assessment https://www.mynextmove.org

Let’s Breakdown a Goal

-Create or Update Your Resume

Getting a job may be vital to give a sense of purpose, financial freedom, and experience built overtime.

-Search for the Job

-Complete the Application

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Managing Mental Health and Stress

What are some things that we stress about? What are some side effects of stress? How can we minimize our stress?

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Eat healthy, regular meals and stay hydrated

Get Regular Exercise

A balanced diet and plenty of water can improve your energy and focus throughout the day. Pay attention to your intake of caffeine and alcohol and how they affect your mood and well-being—for some, decreasing caffeine and alcohol consumption can be helpful.

Get regular exercise. Just 30 minutes of walking every day can boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.

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Try a relaxing activity

Make sleep a priority

Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, such as listening to music, reading, spending time in nature, and engaging in low-stress hobbies.

Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.

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Practice Gratitude

Set Goals and Priorities

Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind.

Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to appreciate what you have accomplished at the end of the day.

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Stay Connected

Focus on Positivity

Reach out to friends or family members who can provide emotional support and practical help.

Identify and challenge your negative and unhelpful thoughts.

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Questions

Resources

• Fresno Adult School. (n.d.). [Fresno Adult
• School]. Retrieved October 8, 2024, from https://www.fas.edu

• National Center for O*NET Development. (2024,
• August 9). My Next Move. https://www.mynextmove.org

• The National Institute of Mental Health. (2024,
• February). Caring for Your Mental Health. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

ThankYou

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