BY THE OPTIMIST DAILY EDITORIAL TEAM
Losing a job can be a shock to the system, affecting not only your income but also your mental health. It is normal to feel stressed, but it is critical to prioritize your mental health during this time. Michelle P. Maidenberg, PhD, LCSW-R, discusses how to negotiate the emotional roller coaster of unemployment and restore your sense of control.
How job loss impacts mental health
Losing a job is not just financially difficult; it can cause a lot of strain in every aspect of life and may even be traumatic. According to the American Psychological Association (APA), job loss can cause extreme emotional stress, resulting in serious mental health consequences. Dr. Maidenberg explains, “Job loss can increase self-doubt in one’s abilities and worth,” affecting self-esteem, anxiety, and even causing depressive symptoms. Many people associate employment with their sense of identity, so losing that foundation might cause them to doubt their purpose.
Uncertainty about what will happen next might exacerbate mental health issues. “When you get fired, especially suddenly, you grieve the loss while facing an unclear future,” Maidenberg says. Feelings of helplessness and dread about daily activities often arise, with symptoms such as difficulty sleeping, concentrating, and changes in appetite.
Risk factors for mental health issues
Not everyone reacts to job loss in the same way, but certain people are more likely to experience mental health issues. These include long-term unemployed people, those with limited financial resources, and the elderly. According to the APA, people in nations with limited unemployment benefits may suffer more deeply from the psychological effects of job loss.
10 ways to protect your mental health after losing a job
While job loss may feel out of your control, taking action to protect your mental health can make a significant impact. Dr. Maidenberg recommends the following 10 measures to help you stay grounded:
1. Face your feelings
It’s normal to want to avoid unpleasant feelings, but ignoring them can lead to unhealthy coping techniques. “Facing your emotions, rather than denying or distracting from them, is key to healing,” says Maidenberg. Journaling or talking to someone can help you work through your sadness and anger.
2. Be kind to yourself
Self-blame is common, but being excessively critical can be harmful to your health. “Exercising patience and self-compassion” can prevent a downward spiral of negative thoughts. Quit being so hard on yourself; mindfulness training can help you shift your attention to healing and self-confidence.
3. Practice gratitude
During times of hardship, it may be difficult to be grateful, but seeking out moments of gratitude can improve your mood. According to research, people who practice gratitude regularly feel happier.
4. Reframe the loss
Try to shift your perspective and look for the silver lining in your job loss. While painful, reframing the event might help you find meaning in the situation. Maidenberg emphasizes, “This tweak in perspective can be helpful and lead to a more positive outlook.”
5. Draw strength from the past
Reflect on previous challenges you’ve overcome to build your confidence. You can tell yourself: “I’ve done hard things before, and I can do this too.” Use your resilience as a source of strength.
6. Establish a new routine
Without the structure of employment, it’s easy to become disoriented. Creating a fixed routine, no matter how small, can help you maintain a sense of purpose. “People who follow a set schedule respond better to job loss,” adds Maidenberg.
7. Stay connected
Isolation can exacerbate feelings of loneliness, so reach out to supporting family members and friends. “Interpersonal connection is pivotal during this time,” Maidenberg explains. Sharing your emotions with others can be extremely validating.
8. Explore new interests
Discover new interests or hone existing ones during this time. Engaging in rewarding activities, such as learning a new language or pursuing a creative pastime, can improve your mental health.
9. Join a support group
Connecting with others who are facing similar struggles can bring comfort and motivation. Online or in-person support groups provide encouragement and inspiration, which can be lifesaving during this time.
10. Create a plan for job searching
Hunting for a new job can be intimidating, but breaking it down into small steps can help alleviate tension. The United States Department of Labor provides services to aid you with your job hunt, such as resume assistance, job fairs, and networking contacts.
When to seek professional help:
While these methods might help safeguard your mental health, some people may still struggle to adjust. Prolonged feelings of sadness, anxiety, or a lack of interest in activities you used to enjoy may signal the need for professional help. Dr. Maidenberg recommends searching for physical symptoms such as exhaustion, headaches, or digestive problems, which can indicate underlying mental health difficulties. Additionally, changes in sleeping or eating patterns, social withdrawal, and increasing substance use may signal the need for therapy.
If you are suffering severe symptoms, such as self-harm or thoughts of suicide, do not hesitate to seek professional assistance. Mental health care is an important element of recovery following job loss, and there is no shame in seeking help when you need it.
Losing a job is definitely difficult, but you don’t have to face it alone. With the correct tools and support, this difficult period may also be an opportunity for development, healing, and new beginnings.
