Chin Up! 7 Tips for Mentally Overcoming an Employment Gap

Here's advice on overcoming the mental roadblocks employment gaps create before they sabotage your job search, from those who've been there.

William Childs loves his new job. He is Marketing Director at Kitchen Magic, a growing national kitchen remodeling and cabinet refacing company. “This job is a creative person's dream. The product, the people, the collaborative ideas we are generating, it's totally amazing,” Childs says. “This is what I spent my 14-month employment gap searching for, and I am so glad I didn't give up on my career goals.”

Employment gaps do not define you

According to a recent Randstad U.S. study, the average job search today takes about five months. When Childs was laid off late in 2017 from an executive-level marketing job, he did not anticipate a longer-than-average employment gap. He explained: “When my old job was eliminated, it was the first time in many years that I had no specific job to go to next. I had always benefited from people just knowing me and my work, so starting from scratch while unemployed felt pretty weird.” When a few leads at the beginning of his job search didn't materialize, he felt a bit demoralized.

According to a 2019 Monster survey, 59 percent of Americans have had an unexpected gap in their career. For a lot of people looking for jobs with a gap on their resume, there can be internalized feelings of shame, says Michael “Dr. Woody” Woodward, Ph.D., organizational psychologist, CEC-certified executive coach, and author of “The YOU Plan.” “Shame puts on a lot of added pressure to an already stressful time, which can lead to obsession,” Dr. Woody explains. “Don't victimize yourself over a lost job or a failure in the past. It can be debilitating.” He advises readers to recognize their setback as just that, a setback -- then deal with it and move on to better things.

Childs did keep moving forward. He designed an online portfolio and kept adding to it during his hiatus by taking on freelance work. He wrote for an online magazine and volunteered his talents to local non-profit groups. A year into his search, he took an advertising sales job as he continued to apply for positions. “The sales job was what I needed to do financially, and what I needed to do for my own piece of mind,” he reflects. “I was earning income, learning, and connecting with people. It helped me a lot.”

While he did not give up on finding an innovative executive marketing position, Childs needed ways to stay focused and positive on his continued career search. When it comes to overcoming the mental roadblocks employment gaps create, the following advice can help keep you more focused, motivated, and confident.

1. Honesty really is the best policy

Susan is happily employed in Reno, Nevada at The Slumber Yard, a specialty online clearinghouse of reviews, comparisons, and deals for mattresses and bedding products. Prior to taking the job last year, this mattress review specialist (whose name has been changed for this piece) had left the workforce to care for her young son after he was injured in a serious accident. When she was ready to re-enter the workforce, Susan crafted a very targeted resume and cover letter that succinctly addressed her employment gap. Still, the two-year pause in her career had her a little nervous. “I wasn't exactly sure what the job market would be like for me,” she remembers.

“Her resume had everything we were looking for, and when she told me why she had a gap in her employment history, her honesty really impressed me,” says Matthew Ross, The Slumber Yard's Co-Founder and COO. Ross immediately called Susan in for an interview. “Her experience and knowledge of our industry are what got her the job. But, the way that she explained her employment gap really showed her character, both as a person and as a professional.”

You can explain your employment gap without oversharing, says Dick Lively, Partner and HR Consulting Director at RAI Resources in Bethlehem, Pennsylvania. “On a resume or in a cover letter, saying you took time to care for a family member who was ill or that you relocated across the country for your spouse's job should be enough detail. Keep it professional but not too personal,” he says. It is also OK to exclude a gap explanation from the resume altogether, so long as you are prepared to address it during the interview if you are asked. Just don't make something up. “At the end of the day, the truth always comes out, explains Lively. “You don't want to face a potential employer or a new boss and try to explain why you lied.”

2. Don't stop networking

Your first instinct may be to hide away until you have a new job, but that will not help your efforts. In fact, it might even hurt them. Keeping your name and face out there can help you get an introduction to a hiring manager. Plus, it's great practice for interviews. “For me, I talked about the creative process and exchanged ideas; it helped me formulate how to best present myself as a job candidate,” says Childs.

Lively suggests that you don't wait too long after your last job ends to start networking: “It is not only important to get your name out there and to hear about jobs that may be coming up through the grapevine,” he explains. “You also need to talk shop and connect with people. The longer you wait, the less confident you may feel. Interpersonal skills need to be kept sharp, just like any other skill.” That said, it is OK to take a few days or even a couple of weeks after your last job ends to regain your composure before you start networking. The last thing you want to do is get emotional about your job loss in front of your professional connections.

3. Expand your network

As valuable as your tried-and-true network of professional connections is, Dr. Woody cautions that you shouldn't always drink from the same well when you are trying to find a new job. “Always networking with the same group of people can put blinders on your job search or create an echo chamber where you keep repeating the same steps that aren't working anymore.”

Expanding his network definitely helped Childs. “Learning about new businesses and how they do things and connecting with new people is very inspiring,” he says. Telling new people a bit about yourself helps remind you about your talents and experience. You don't know what else is out there if you don't ever mix things up.

4. Own your truth

“You can, and should, use a positive spin when talking about your experiences,” says Childs. During an interview or a phone screening, don't try to hide what caused your employment gap. Don't complain or point fingers either. Tell your story concisely and truthfully, ending with what you learned or what you have gained since. When Childs interviewed with his new employer, he was prepared to lay his cards on the table when the question came up about his resume gap. His honest, three-sentence elevator speech consisted of:

I was laid off when my department was eliminated.
I am now doing advertising sales. It's not me, but it's a job, and I am proud of the quality of work I do.
I have learned a lot about customer service through this sales experience, and I can apply that knowledge to my next marketing and creative position.

Dr. Woody believes this kind of planning is invaluable: “Preparation builds confidence. Working on your narrative reminds you that you have talent and have a lot to offer an employer. Taking time to boil it down to a concise summary instills it in your mind. This is who you are.”

5. Keep up a motivating routine

For years, Childs has emailed daily “Thought Bombs” to colleagues and friends. These are quotes he has collected on creativity, inspiration, and business integrity. Throughout his 14-month job search, he committed himself to continuing this morning ritual. “It got me up and thinking, ready for the day,” he says. “On my worst days, I would tell myself, 'All I gotta do is get out of bed and deliver the Thought Bomb,' and it really helped me get moving.”

“I really love this,” says Dr. Woody. “He used this routine to get himself into the right mindset each day. He had a purpose that was of value to his mailing list, and the discipline it took to do this daily task set his whole day in positive motion.” For other people, the routine could be mediation, exercise, journaling, or some other daily ritual.

6. Concentrate on the connection

Childs kept himself well-versed in the current ideas and trends in his field. His knowledge and passion for his work inevitably crept into his cover letters and interviews. “People are much more engaged with stories that are filled with excitement, passion, and personality,” says Childs. “Bragging and standard-issue talking points get stale quickly, but if you can connect with someone about what truly motivates and inspires you, they won't forget you.”

Coming across as arrogant or whiny is a red flag for employers, notes Dr. Woody. But sharing insights and understanding about your field is a way to help them envision working with you. It also helps them put your employment gap into perspective in relation to your qualifications and talent. He explains: “People remember more about how you made them feel than about the specifics of what you said.”

7. Don't be bitter

“I knew that resentment and bitterness would get me nowhere,” says Childs. HR and recruiting specialist Lively agrees: “If someone asks about the employment gap, your answer should be honest, and then refocus the conversation on all the great stuff on your resume.” Remember, your old employer isn't applying for the job, you are. “Trashing your former employer, colleagues, or company during an interview or phone screening says more about you than them,” he adds.

“I read a lot of resumes, and employment gaps are not uncommon. They really can happen to anyone,” says Ross. He empathizes with those working to overcome these gaps. There's no quick fix or simple trick to make it all go away. But the road you take to overcome this obstacle – and the honesty with which you address it – speaks volumes about who you are as a candidate and potential employee. “Keep your focus on the value you bring to the table, and don't give up.”

Employment gaps don't need to hold back your resume either. Learn more about working with a professional resume writer and how they help you work with it.

7 Tips to Help Mentally Overcome an Employment Gap