Recruitment is hard. You're not on your own.

A note from Tom

I’ve been in sales since 2008 and in recruitment for nearly 10 years, and I’ll be honest: it’s one of the hardest industries you can work in. Our product is people, and the variables are endless. Candidates change their minds, clients move the goalposts, deals fall through at the last minute, and the targets don’t stop.

I’ve struggled with anxiety and low mood myself, sometimes for long stretches, and I’ve been through counselling more than once. One thing I learned is that I take things personally, and in recruitment that’s a lot to carry. Acknowledging it was the first step to stopping it clouding my judgement.

So this page is what’s worked for me. Full disclosure: these won’t fix everything, and some days nothing works. That’s ok. But they’ve made a real difference to me, and I hope something here helps you too.

Why recruitment gets to people

If any of these sound familiar, it isn’t just you:

• Targets and KPIs that feel relentless, month after month
• Rejection, ghosting and offers falling through
• Long hours and never quite switching off
• Hours alone at a desk, especially when working remotely
• Feeling like you’re only as good as your last placement

What helps me

1. Build a routine

We’ve all rolled our eyes at the “I get up at 4am” posts. But the routine behind them matters. It takes a bit of willpower to get going, but once it’s a habit it runs itself. I wake at 6am every day, even weekends, and that steadiness has a big knock-on effect on my mood.

2. Move your body

Exercise releases endorphins, the brain’s feel-good chemicals. For me that’s rugby, running and the gym, but it doesn’t matter what it is. Swimming, cycling or a brisk walk all count if you do it regularly.

3. Get away from your desk

Nine hours staring at a screen won’t make you happier. Being in one place too long feeds loneliness, low mood and anxiety. Take your lunch break, get outside and do something active. If your employer doesn’t let you take a break, that tells you something.

4. Write it down

Journalling was a game-changer for me. Write down what’s worrying you and how it makes you feel. Then ask yourself whether you’re being rational, and write down what you could do or think differently. A plain notepad is all you need, first thing in the morning and before bed.

5. Protect your sleep

A dark room, no TV in the bedroom, and no caffeine or big meals late in the evening all help. I’m in bed by 9:30pm and asleep by 10. Your body will thank you for it.

6. Try meditation

I do this most nights before bed:

1. Headphones on in a dark room
2. A meditation playlist on, phone on Do Not Disturb
3. A timer set for 15 minutes
4. Eyes closed, picturing darkness
5. Breathe in for 5 seconds and out for 5 seconds

It honestly feels like a weight has been lifted.

7. Look after your body long-term

After slipping a disc in 2022, I tried yoga and Pilates. My core got stronger, my back pain eased, my breathing was calmer and I felt happier in myself. It’s worth a go, whoever you are.

8. Check in with your GP

If you’re constantly tired, irritable or not yourself, speak to your GP. A blood test helped me find a deficiency that was affecting my sleep, and fixing it made a real difference.

Look out for each other

Recruiters need to stick together:

• Be polite
• Be positive
• Be courteous
• Check in on people every so often
• And most importantly, be kind, always

Want to talk?

If recruitment is getting on top of you, I’m happy to have an off-the-record chat. That’s not to sell you a job. Sometimes it just helps to talk to someone who gets the industry, and if a change would genuinely help, I can tell you honestly. I’m not a counsellor, so if you need more support, please use the services at the top of this page.