Introduction
Preparing for a job search can feel overwhelming, especially when self-doubt makes itself known. Many graduates, whether neurodivergent or not, experience thinking errors when preparing for the job search. Thinking errors are automatic thought patterns that un/helpfully point out where a person is holding anxiety or concerns, which makes approaching the process of preparing for job searching even harder. These thinking errors are also known as cognitive distortions (I also call them glitches and bugs), and can create unnecessary barriers and drain confidence.
However, there is good news! You can learn to identify and reframe these thoughts, turning them into opportunities for growth. This guide will help you understand common glitches, recognise them in your own life, and replace them with empowering, actionable strategies.
Let’s get to it!
First step: Identify the Common Thinking Errors
Thinking errors can show up in many ways during the preparation for job searching. Here are some of the most common ones:
- All-or-Nothing Thinking
- Example: “If I don’t get everything perfect, I’ll fail.”
- Catastrophizing
- Example: “If the interview goes badly, I’ll never find a job.”
- Overgeneralization
- Example: “No one will want to hire me because of my challenges.”
- Mind Reading
- Example: “The recruiter will assume I’m unqualified because I asked for accommodations.”
- Discounting the Positive
- Example: “OK, I have skills, but they’re not as good as what other people have.”
- Emotional Reasoning
- Example: “I feel anxious about this, so I’ll wait to feel ready before I apply.”
- Should Statements
- Example: “I should already know how to do this. Everyone else does.”
- Personalisation
- Example: “If I don’t get this job, it’s because there’s something wrong with me.”
- Magnification/Minimisation
- Example: “This one mistake will ruin everything” or “My achievements aren’t important.”
- Perfectionism
- Example: “I need to prepare perfectly before I can even start applying.”
2. Recognise Your Own Patterns
Take a moment to reflect on your own thoughts. When you’re preparing for a job search, do you notice any of the patterns above?
Exercise:
- Think back to the last time you felt stuck or anxious about your job preparation. Write down the thoughts that came to mind.
- Review the list of thinking errors and identify which ones match your thoughts.
Congratulations! Recognising these patterns is the first step toward change. You’re on your way to making life a bit easier.
3. Reframe the Thoughts
Once you’ve identified a thinking error, the next step is to reframe it. Here’s how:
- Write it down.
- Example: “No one will want to hire someone like me.”
- Challenge its accuracy.
- Ask: Is this thought absolutely true? What evidence refutes it?
- Replace it with a realistic, empowering thought.
- Reframe: “I bring unique strengths and perspectives that my best-fit job will value.”
Examples of Reframes:
- “I can’t do this” → “I can start small and build confidence as I go.”
- “I have to get this perfect” → “I’ll focus on doing my best and learning from the process.”
- “If I make a mistake, I’ll ruin my chances” → “Mistakes are part of learning and everyone makes them.”
4. Tie Reframes to Actions
Reframing is powerful, but pairing it with action makes it even more effective. Here’s how reframed thoughts can lead to actionable steps:
- Original Thought: “I’ll never be ready for this.”
Reframe: “I can take one step today to feel more prepared.”
Action: Create a list of skills or experiences you want to include on your CV. - Original Thought: “No one will hire me.”
Reframe: “I’ll focus on finding employers who value diversity and inclusion.”
Action: Research companies with strong diversity initiatives.
5. Tips for Preventing Thinking Errors
To keep thinking errors in check, try these strategies:
- Journalling: Regularly write down your thoughts and look for patterns of distortion.
- Mindfulness: Practice being present and noticing your thoughts without judgment.
- Mentoring: Talk to someone who can help you identify and reframe unhelpful thoughts.
- Reframe Check Sheet: Create a list of reframes to refer to when you feel stuck. Remember, it takes time to change these thought patterns and you are already further ahead than you were this time yesterday ☺️
6. Validation and Encouragement
Thinking errors are super common, all humans have them, and overcoming them takes practice and gentle persistence. By learning to reframe these patterns, you’re building resilience and preparing yourself for success on your terms. Remember: Each step you take is progress, and every effort you make strengthens your skills and confidence, day by day.
Final Note: You’re not alone in this journey. With the right mindset and tools, you can transform the way you approach job preparation and create opportunities that align with your specific strengths and values.
Bonus: Download the free worksheet, “Reframing Thinking Errors,” to practice identifying and reframing unhelpful thoughts. Use it as a guide to remove bugs and build confidence as you prepare for your job search.
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