Looking for a job is 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 this turbulence, know that you're not alone.
This guide offers 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 has protected us. As hunter-gatherers, stress 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 that matches the mental one; leading to aches, 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 user research plans or facilitating interviews. You might also feel like your work is too scattered 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 a survey from Insight Global, more than half of respondents (55%) reported feeling burned out from a lengthy job hunt.
Recovery Strategies to Help with Burnout
It is crucial to recognize the early signs of burnout so you can begin implementing the following recovery strategies.
Setting Boundaries
If you’re in a situation where you must quickly secure a new role, your zone of tolerance—the range of emotions you can manage—might be pushed to its limits. This often triggers fight, flight, freeze, or fawn responses. I often see UXRs applying for every job and spending endless hours completing applications or creating different versions of their resumes. But with search times increasing in a crowded job market, it’s important to pace yourself.
- 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 over-exhaustion.
- 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 letter) 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: 20-minute walks outdoors are my personal favorite. They help to reset your nervous system, clear your mind, and boost your mood. In the summer after a long day of interview sessions, I love heading to the beach for an evening walk.
- Try yoga or light stretching: These activities 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 previously sidelined long-term passions. It’s easy to want to level up your skills for your search, however hobbies outside of research can help you rediscover your curiosity and creativity while providing a sense of accomplishment.
When dealing with a layoff in 2023, I found myself gravitating to activities like gardening and writing. Chen described disconnection as a crucial part of her job search; she valued offline routines that included workouts, reading, writing, and floral therapy.
I encourage you to spend time on activities that you truly value, not just those that employers might.
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 assist you in processing the 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 it's essential to celebrate your wins along the way.
This might mean acknowledging your efforts when you complete an application, get invited to an interview, or receive positive feedback from a former teammate or mentor.
These moments can remind you 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.
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