Exiting the military, starting a civilian career and job hunting during the most confusing and uncertain time in our recent history is bound to leave you feeling unsettled.
Your family is likely home full time; the kids are out of school and your spouse's job is either remote or nonexistent. Your work (or job search) may be completely online.
Things may all feel different, and if you're feeling frustrated and concerned for your future, you're not alone.
The Centers for Disease Control and Prevention (CDC) describes what most people are feeling: "Fear and anxiety about a new disease and what could happen can be overwhelming and cause strong emotions in adults and children. Public health actions, such as social distancing, can make people feel isolated and lonely and can increase stress and anxiety."
At the time of this writing, states are beginning to reopen businesses and restaurants with restrictions. This means we can leave our homes and start circulating around other people somewhat.
But employers continue to rely on remote working, with job interviews and onboarding likely to remain virtual for now.
Keeping one's mental health strong is more important than ever. Here are five tips for staying focused and healthy:
1. Practice Good Self-Care
Eating healthy, sleeping, tempering the use of alcohol and moderate exercise are critical to staying healthy under normal conditions. Right now, life is anything but normal. Replace one unhealthy snack with a nutritious one, and try for six to eight hours of sleep at night. If you can't achieve that, take a nap during the day.
And take a walk. Even a short walk gets you outside in the fresh air and helps relieve stress.
2. Talk
While you may still be isolated at home, connect by phone or video with co-workers, friends, family and mental health counselors, if needed. Others likely need the connection, too, so you're helping them as well as fighting your own feelings of loneliness.
Tell someone how you are feeling, if you need help, and what you're experiencing. Sharing your feelings and experiences with others helps you not feel alone. Dial 988 for the Veterans Crisis Line (then press "1").
3. Set Realistic Goals
Do this every day. If you're having trouble focusing, set one goal each day. Consider sending out one resume, making one follow-up call, organizing a drawer in the kitchen or taking a short walk. Small goals are important; they remind you of your capacity to accomplish something.
Give yourself permission not to tackle large goals (i.e., write a book, rebuild the deck or pursue a new career path) right now.
4. Continue Your Job Search
Or just keep working. If you are employed, maintain your job performance to the expectations of your employer. If you are in a job search, continue to research companies, conduct informational interviews, network (online) and pursue opportunities.
While competition may be fiercer today, the opportunities are still there. You need to be clear and confident about how you are qualified for the position and help the prospective employer recognize your fit with their needs.
5. Breathe
Previously, when my Apple iWatch would launch the "Breathe" app, reminding me to pause and take a few deep breaths, I'd ignore it. I found it annoying, yet I never disabled the app. Today, I try to do the breathing exercises a few times a day. It helps. Taking deep, calm, soothing breaths deep into your lungs while shutting out distractions and business really helps to re-center and re-focus. Try it.
No one knows when things will get back to "normal," or even what "normal" means in the long term. But there are things you can do -- right now -- to keep calm and focused during this time of uncertainty.
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