When Job Searching Feels Impossible: Support for Recent Grads Navigating a Tough Market

Texture of the green words NO and the red word YES. The concept of overcoming difficulties, special. 3d render

By Maria Ashford, PhD If you’re a recent college graduate looking for your first job, you’re unfortunately faced with a very tough job market! Between highly competitive openings, automated resume screening powered by AI, and the feeling that your applications disappear into a digital black hole, it’s easy to feel discouraged. As a therapist who has worked with many young adults in this stage of life, I’ve seen how draining it can be to put so much energy into your search and feel like the odds are stacked against you. But I’ve also seen people find ways to make this process more manageable, compassionate, and sustainable. Let’s talk about how you can care for yourself and keep moving forward using one small, intentional step at a time.

Set Reasonable Goals (and Give Yourself Permission to Step Away)

It’s tempting to think that job searching should consume every spare moment until you land something. But applying endlessly can lead to burnout and paradoxically, it can make your efforts less effective. Try setting specific, realistic goals for yourself. That might mean:

Spending one hour per day on job applications.
Applying to 3–5 jobs per week.
Reaching out to one new contact every few days.

Once you’ve met your goal for the day, stop. Allow yourself to shift your focus to something else like going for a walk, cooking, meeting up with a friend, or doing something creative. These breaks are not bad, they’re helping you maintain motivation and well-being!

Remember: Every “No” Gets You Closer to a “Yes”

When you’re sending out applications and hearing little (or nothing) back, it’s natural to wonder, “What’s wrong with me?” But rejection doesn’t mean you’re not capable or qualified, it’s simply part of the process. Sometimes, your application doesn’t make it past an algorithm. Other times, the company has hundreds of applicants. Your efforts still count! Each “no” is not a reflection of your worth, it’s one step closer to the right fit! When you notice self-critical thoughts (“I’ll never get hired”), try reframing them in a more balanced way:

“This one didn’t work out, but that doesn’t mean none will.”
“I’m gaining experience and clarity with each step.”

This kind of cognitive restructuring, a CBT (Cognitive Behavioral Therapy) strategy, helps you challenge negative thinking patterns that can make the job search feel hopeless.

Be Mindful of LinkedIn (and the Comparison Trap)

LinkedIn can be a helpful tool, it’s a space to find openings, learn about companies, and showcase your skills. But it’s also a place where comparison runs rampant. You might log on to network and end up scrolling through classmates’ “dream job” announcements, wondering why you’re not there yet. If LinkedIn leaves you feeling deflated or anxious, it’s okay to set limits. Try:

Checking it only during designated times (for example, 15 minutes a day).
Unfollowing or muting accounts that trigger comparison.
Remembering that posts often highlight success, not the struggle it took to get there.

You can use LinkedIn strategically without letting it take a toll on your mental health.

How to Handle “So, How’s the Job Search Going?”

It can be uncomfortable when well-meaning relatives or friends ask about your progress, especially if you don’t have good news to share. You might prepare a few simple, neutral responses, such as:

“I’m sending out applications and exploring options — it’s a process!”
“Thanks for asking. I’m learning a lot about what I want in my next step.”
“It’s been a challenging market, but I’m staying focused.”

You don’t owe anyone detailed updates. Protecting your energy includes setting boundaries about how much you share and with whom.

Use CBT Tools to Stay Grounded

Cognitive Behavioral Therapy offers practical ways to manage anxiety and discouragement during the job search. Here are a few you can try:

Thought records: Write down your worried thoughts (“I’ll never find a job”) and examine the evidence for and against them.
Behavioral activation: Keep up with activities that make you feel productive and connected like volunteering, exercising, or learning something new. Even if they’re not directly job-related, they are important!
Mindfulness and self-compassion: Remind yourself that you’re human, doing your best in a challenging system. Take moments to breathe, slow down, and offer yourself the same kindness you’d give a friend in your shoes.

Redefine Success During This Season

You don’t have to measure success only by the number of interviews or offers you get. It might also look like:

Clarifying what kind of work truly excites you.
Learning to tolerate uncertainty with more grace.
Building routines that balance productivity and rest.

You are not behind! You’re building the foundation for what comes next!

Final Thoughts

This phase of life, between college and career, can feel overwhelming, especially in today’s job market. But you are not alone in feeling lost or frustrated. You’re navigating a system that’s challenging for everyone, and it doesn’t define your value or your future. Take things one step at a time. Celebrate small wins. Allow yourself to live, not just job search. The right opportunity will come, and in the meantime, your effort, resilience, and self-compassion are already moving you forward.

When to Reach Out for Support

If the job search is starting to affect your mood, motivation, or confidence, therapy can help. A therapist trained in Cognitive Behavioral Therapy (CBT) can teach strategies to manage anxiety, challenge discouraging thoughts, and build the structure and coping skills that help you stay steady. As a therapist who specializes in working with college students and recent graduates, I’ve seen how powerful it can be when someone starts to feel more hopeful, capable, and connected to their own sense of direction. If you’re struggling with job search anxiety or feeling lost in the process, you don’t have to go through it alone. Reach out to schedule a consultation: together, we can find ways to help you move forward with more confidence, balance, and self-respect.