• Know your body, emotions, thoughts and behaviour
  • These all affect eachother

		Thoughts
		   ^
		   |
Behaviour <–> Emotions
		   |
		   v
		  Body

• Normalise emotions and reactions
  • Fear is normal
  • Low belief in own ability is normal
• Get good at describing what is difficult
• Create a good weekly structure and good routines.
  • Overall plan, “vision”, “purpose”.
    • If you don’t have a long term goal then the failures will completely destroy your hope.
    • If you have a long term goal then it allows you to see your failures as part of the process.
  • Set up time to focus and time where you can be more distracted.
  • Break activities that don’t pull you too far away from your focus.
• Celebrate your wins, small and large.
  • Imperative to feeling of mastery and worth
  • ex. writing a great job application is AMAZING regardless of outcome
  • Just getting up on time is an achievement
  • Journaling???
• Lower pressure on yourself
  • During unemployment you need less pressure on yourself
  • Your environment already puts more pressure on you
• Set up time for you to relax
  • ex. From 9-3 you set time to work, but after 3 you don’t work.
  • relief from feeling of 24 hours of pressure
• Be aware of the two types of worries
  1. What you can change / Just worries
  2. What you cannot change / Hanging worry / Sword of Damocles
     • “Will I ever get a job?”
       • Affects emotions <–> Body <–> Behaviour <–> Thoughts
• Practice mindfulness to sort the just worries from the hanging worries
• Maintain presence in your life
  • You can infinitely worry about things in your life
    • Most of the time your worries are not pertinent to your own wellness
  • Pull your attention to your present experiences
    • Without judgement, accept your thoughts
      • “I’m worried about work in xyz way and that is ok”
      • “I feel like this and that is ok”
    • Pay attention to your senses.
      • What can you see?
      • What can you smell?
      • What can you hear?

Work on acceptance #

• Life situation
• Circumstances outside of your own control
• Negative thoughts do not necessarily map on well to reality
• Accept that you are capable (of something), you have innate resources and possibilities.

Self care is work necessary #

• Regular sleep, varied food intake, physical activity
• Becoming better at self care and structure are valuable things that will help you every day of your life, not just in a work setting and regardless of outcomes in your job seeking journey.

Reframing personal beliefs #

• In times of worries, normalise feeling worried
• Worry does not mean xyz about you, it only means you are a person who worries