Stress Inoculation: Looking for Jobs, Part 2

In Part 1 of this article, I explained why it is often difficult for us to look for jobs. In this part, I explain the Stress Inoculation technique, which can be used to reduce stress. The basic premise of Stress Inoculation is that you must imagine stressful, challenging situations and create possible solutions for them before they occur. Stress Inoculation is merely a deliberate method for preparing yourself for the worst. For example, suppose you are worried about going to a part of town that you are unfamiliar with in order to apply for a job. You might worry about getting lost, or perhaps for your safety. What might you do about these concerns? Most people would look at a map, including of the surrounding areas. Others might do a trial run in advance. These are ways to address your concerns. When you do so, you feel better about the situation and reduce your level of stress. By taking active steps to cope with these potential problems, you feel more control over the situation and therefore less stress. You enter a situation armed with the knowledge that you are prepared should troubles arise. This feeling of preparedness gives you more confidence and reduces stress. This is the core concept of Stress Inoculation.

The steps to “inoculate” yourself from stress are simple. First, consider all of the possible negative outcomes; that is, all of the possibilities which make you nervous or worried. You may wish to write down your thoughts because they may well become complicated shortly. For each concern you have, create at least one solution, if not more. For example, if you’re concerned about getting lost, what solutions can you think of? As suggested above, one would be to look at a map in advance of going. Another would be to bring a map with you. A third response would be to bring the phone number of the place you are going to, just in case you get lost. A fourth is to ask someone for directions in advance. The number and types of possible solutions depend on how creative and resourceful you are willing to be.

For each solution, consider possible negative outcomes. For example, suppose you ask a friend for directions, and your friend turns out to be wrong. Now, what do you do? In other words, prepare a “back up” plan. In fact, contemplate how each back up plan might fail as well, and devise solutions for those, if possible. How far should you take it? As far as you need to in order to feel prepared. Of course, no one can anticipate every possible problem, nor am I suggesting you obsess over preparation. The goal of Stress Inoculation is simply to consider as many potential challenges and solutions as you need to in order to feel confident enough to move forward and enter the situation. When you feel prepared, you’re done.

As you can see by considering the possibilities, the set of responses can become somewhat complicated very quickly. It’s as though you’re creating a large flow chart of possible disasters and potential disaster responses. In reality, however, there are usually a relatively small number of potentially serious problems that might arise, and consequently you will have to create and remember only a small number of solutions. In Part 3 of this series, I explain how to apply Stress Inoculation to looking for a job.

1. AW says:

   August 17, 2009 at 9:12 pm

   Dear Karen,

   This is a nice, simple article that I really appreciate, especially since I’ll be doing an interview in Boston at the end of the week. I know these things and it’s nice to be remembered. Thanks (and nice writing too BTW)!
2. Karen Heart says:

   August 18, 2009 at 5:11 am

   Thanks for the kind words, AW. And best of luck with your interview!