5 tips to help you manage burnout in a competitive job search
This post was originally published on User Interviews Fresh Views.
Looking for a job can be rough.
No one wakes up in the morning eager to kick off a job search or deal with a layoff. And the search these days is particularly challenging. Some practitioners have faced prolonged searches lasting from six months to, in some cases, two years. Connie Chen, a UX Designer based in California, describes her search extending over 1.5 years, including several months of looking for roles before transitioning into a sabbatical and ultimately landing a role at Disney.
For many, this period of searching comes with uncertainty, unknowns, increased stress and burnout. If you’ve been navigating these turbulence, know that you're not alone.
Heres a few actionable steps to help you recover from burnout, build hope, and rediscover your footing.
Defining Burnout
The World Health Organization (WHO) defines burnout as an occupational phenomenon that results from chronic stress.
Stress is a natural response. Historically, it’s protected us. As hunter-gatherers it kept us safe from predators. However, in modern times, our bodies interpret stress in similar ways—and a loss of a job can disrupt our underlying physiological and safety needs.
Over time, a heightened stress response becomes chronic and begins to take a physical toll on us to match the mental one; leading to aches and pains, exhaustion, trouble sleeping, headaches, muscle tension, digestive issues, anxiety, depression, and even panic attacks.
For user researchers this might look like:
Inability to focus: You might have difficulty focusing on research tasks like putting together study plans, facilitating interviews, or are doing scattered work across multiple lanes
Feeling unappreciated: When you complete projects you may feel like your work is not appreciated by others across the team.
Low energy: You’re tired but it continues for multiple weeks and months. You’re not able to fully recover and enjoy the tasks in your research role that you used to love
Unemployed workers experience burnout on an even higher level. According to Insight Global, more than half of those surveyed (55%) reported feeling burned out from a drawn out job hunt.
Recognizing the early signs are crucial so you can begin implementing strategies for recovery.
Setting Boundaries
If you’re faced with securing a new research role quickly, your zone of tolerance—the range of emotions you can manage—might be pushed to its limits, often triggering fight, flight, freeze, or fawn responses. What I often see is UXRs applying for every job and spending endless hours completing applications or creating different versions of their resumes. But with search times increasing, it’s important to pace yourself and manage your energy.
Create a schedule: Choose specific working hours for your job search. This might look like setting up chunks of time for networking calls, updating materials, and scheduling rest and relaxation. You should not be spending eight hours each day searching for a job—that's a recipe for overexhaustion
It’s okay to say no: Decline opportunities or activities that drain your energy or don’t align with your long-term goals
Prioritize quality over quantity: Tailor your materials (resume, case study, cover letters) to create stand out applications for a select few positions instead of using a “spray and pray” approach
Get moving
Research is pretty sedentary, especially if you're working from a remote office. Physical movement is one of my favorite ways to manage stress. You don’t need an intense workout regimen to benefit, even small efforts can make a huge difference
Incorporate walks: Try a 20-minute walks outdoors. They act as a reset button for your nervous system, help you clear your mind, and boost your mood.
Try yoga or light stretching: These can relieve tension throughout your body and increase mindfulness
Experiment with new activities: Embodiment activities like dance, hiking, or group workouts provide interaction with others while moving your body
Nurture your passions
Layoffs and job searches can also provide an opportunity to nurture long term passions that have been sidelined. It’s easy to jump into wanting to skill up for your search, however hobbies outside of research are perfect for helping you rediscover your curiosity and creativity and also provide a sense of accomplishment.
Chen described disconnecting and staying offline as being crucial during her search; she valued offline routines that included workouts, reading, writing, and floral therapy.
Spend time on activities that you truly value, not just those that employers might value.
Build your support system
We heal in community with others. Navigating career transitions is easier when you’re not going through it alone. Surrounding yourself with supportive relationships is key. It might look like:
Connecting with fellow researchers: Join UXR communities on LinkedIn or groups like Never Search Alone to connect with fellow job seekers who are going through similar experiences
Leverage your network: Reach out to former colleagues, mentors, friends. Don’t hesitate to ask for referrals or informational interviews. The people in your life want to see you flourish but may not know how best to support you unless you ask
Seek help: A coach or therapist can help you process emotions that come along during your search and help you determine your next steps
Celebrate your job search wins
Job searches can be a bit of a black box—feedback from hiring managers or recruiters can be rare so celebrating your wins along the way is essential.
This might mean acknowledging your efforts after completing an application, getting invited to an interview, or receiving positive feedback from a former teammate or mentor.
These moments can be reminders to stay positive and maintain your progress during difficult times.
Recovery means you’ll return to work better than ever
The journey of recovering from layoffs and burnout is deeply personal, but you don’t have to navigate it alone. By leaning on a support system, defining boundaries, staying active, and exploring new interests, you can emerge stronger than before.
Keep going, your next opportunity is closer than you think.
