Managing stress about the future of work and unemployment

It’s completely normal to feel stressed about finding work. Whether you’re finishing your studies, between jobs or just trying to figure out your next steps, the pressure can feel immense. You might also be looking at a changing world – new tech trends and economic shifts – and wondering where you fit into it all.

Lots of young people in Australia are in the same boat. The good news is that while you can’t control everything about the future, you can take small, meaningful steps to feel more in control of things right now. 

This isn't about finding a 'dream job' overnight, but about building resilience, staying hopeful and navigating this tricky period in a way that works for you.

Why it’s okay to feel a bit cooked

First things first: let’s acknowledge why the job market feels tough for young people right now. There’s a lot of change happening, and fast. Industries are evolving, technology and AI are shifting the way we work, and economic uncertainty can make it harder to plan for the future.

Layoffs can come suddenly, and competition can be intense. On top of that, the rising cost of living means that a rough patch in your career can have bigger consequences than it might have had in the past.

There’s no sugarcoating it, many of these challenges are real. But they’re also generational trends, not personal failings. It’s important to build coping strategies to help you cope with this uncertainty. While you can’t predict or control everything about the job market, you can give yourself the best chance of thriving in your own way.

Finding your focus: What you can and can’t control

It’s natural to worry about the worst-case scenarios, and if you are, you’re not alone. It’s easy to get stuck scrolling through headlines with conflicting predictions for the future. For every expert who says a new technology will create thousands of new jobs, you’ll find another who says it will make entire careers disappear. One person might say it’s the best time ever to get into a certain field, while another warns that the industry is shrinking.

But worrying about things we can’t change is exhausting, whereas focusing on what we can do is empowering. The truth is, no one has a crystal ball. Your time and energy is better spent asking yourself the following questions and then carving out a career in an industry that aligns with your answers:

• What do I think is important?

• What unique skills do I have and what sort of role would they suit?

• What industries do I support and may want to work within?

• What industries do I oppose and would have an issue working within? 

Five ways to stay hopeful and active

Your career is a marathon, not a sprint. There’ll be times when you’re unemployed, job hunting, or looking to move industries or companies. This can be exhausting, but these five ways to stay positive will help you to manage the mental load. 

1. Avoid comparison culture

You know the ‘highlight reel effect’ you see on Insta – that idea that you only see curated, idealised versions of your mates’ lives and not the ordinary or messy moments? The exact same thing happens on LinkedIn, only it’s more boring.

Instead of carefully curated lifestyle and travel pics, people share their career moves, promotions and successes, and leave out the failures, disputes and layoffs. 

If you’re looking around and thinking, ‘Everyone is killing it but me’, you might just be trapped in a different kind of filter bubble.

2. Keep to a routine when you’re between jobs

When you don’t have a fixed schedule, the days can blend together, which can make you feel adrift. You don’t need a rigorous plan, but having a simple daily routine can make a huge difference when you’re unemployed or job hunting. It could be as easy as:

• getting out of bed around the same time each day

• going for a walk or doing some exercise

• setting aside a specific time for job applications so it doesn't take over your whole day

• scheduling in time for things you actually enjoy, like watching a movie or catching up with a friend.

3. Focus on your transferable skills

You have more skills than you might think. Transferable skills are abilities you’ve gained from any part of your life – such as school, sports, hobbies or part-time work – that can be applied to a new job. They could include things like communication, teamwork, problem solving and creativity.

Think about times you've had to manage a difficult situation, work in a team on a project or learn a new program for a hobby. These are all valuable experiences. Identifying your skills can boost your confidence and help you to see new possibilities in your job search.

4. Find your people and talk about how you’re doing

It’s easy to isolate yourself when you’re feeling down, but connection is one of the best ways to get through tough times. Talking to friends or family about how you’re feeling can make a huge difference.

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5. Find meaning outside of job hunting

It's really easy to tie your self-worth to your job status. But you’re a valuable person, with or without a job. Unemployment is a great time to find fulfilment in other areas of your life.

Give yourself permission to have fun and to rest. Reconnect with hobbies you love, or try learning something new just for the sake of it. Whether it's drawing, playing an instrument, joining a local sports team or volunteering, doing things that make you feel good is a productive use of your time.

Find some more support

There are lots of services designed to help you when you’re unemployed, and it's okay to lean on them.

If you need financial assistance, you can find information on eligibility for payments on the Services Australia website. Organisations like Workforce Australia can connect you with providers who offer support with resume writing, interview skills and job searching.

It's a good idea to know your rights as a worker in Australia, so if you’re offered a job, or if you’re let go from one, you’ll know whether your employer is playing by the rules or not. The Fair Work Ombudsman website has information to help you understand your entitlements.

Feeling stressed about work is tough, but remember that this period won’t last forever. By focusing on what you can control and taking small, positive steps each day, you can build your resilience and move forward with hope.

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