How Losing Your Job Affects Your Mental Health
Your profession is an essential part of your life. It is the way you provide for yourself or for your family. It is tied to how you feel about yourself, your confidence, and your identity. You may have close relationships with coworkers and feel a true sense of fulfillment through your job. Even if your job does not fulfill you or you are not so connected with it, it is still an integral part of your wellbeing.
Losing your job by being laid off is a highly stressful event. Involuntary job loss can result in feeling betrayed by your former employer and like your choice was taken from you. If your job loss came after years of building a career, it may be even harder to accept.
Grief
Upon losing your job, you may go through a string of emotions, quite similar to grief. The initial response is one of shock or disbelief. It said that losing a job can result in the 5 stages of grief: denial, anger, bargaining, depression and acceptance. You will experience frustration with your situation. At times you may feel guilty, irritable, or scared. Losing a job in this way can also make you feel powerless, as if your life is not in your control.
The stress of it all can sometimes seem overwhelming. You may experience physical symptoms as well. These can include but are not limited to: fatigue, trouble sleeping, change in eating patterns, unhealthy eating patterns, aches and pains, increased use of substances.
When under great strain, some people isolate themselves and withdraw from the people and activities they once enjoyed.
You may have trouble focusing and become forgetful. Your motivation and energy may noticeably drop. People also experience increased resentment and frustration.
Many people begin to question their sense of self and their identity. If you had been in your profession for years and were devoted to it, you may feel lost without it. So often what we do for work defines us, in part. Without the direction and focus of our job, we may feel purposeless and confused. Losing the daily routine that going to work provided you can be jarring.
The symptoms of job-related grief and stress can also impact your relationships. In addition to withdrawing from those close to you, you may also encounter more conflict in your interpersonal networks. If you have a family, you may struggle with feelings of guilt. For example, you may not be able to provide for your children in the same way. Concern for the wellbeing of your family when you are unemployed is a huge source of stress and pressure.
Dealing with an uncertain financial and professional future is a large cause of anxiety. In an article by geekwire.com, a tech worker who recently got laid off said,
“So what is next for me? I do not know. Like so many of you, the economic uncertainty, coupled with the chaos, feelings of loss of control, uncertainty and frankly fear of the unknown are having a toll.”
Some people may develop job loss related complicated grief (JLCG). JLCG is a high level of emotional distress that interferes with most areas of your life. Complicated grief is when you find it exceedingly difficult to accept a loss, to find life meaningful, and when your grief interferes with your daily mental, emotional, and physical functioning. This kind of deep mourning can be caused by the loss of employment. JLCG may also be related to self-esteem and other factors related to your mental health. It is also affected by your sense of how fair the world is and how you perceive the world.
What You Can Do to Cope and Feel Better
Take care of your physical health
Being unemployed is a highly stressful and exhausting experience. We are aware of how stress affects our physical health. One way to manage the stress and pressure you feel is to take care of yourself physically.
Try to keep your eating and nutrition on track – eat at least one healthy item a day. Be mindful of the amount of alcohol or other substances you consume.
Protect your sleep and the hour or so before you go to bed. It is important to get enough sleep, but also not to sleep too much.
Try some physical movement or form of exercise every day. Even 10 minutes of walking or stretching can make a difference to how you feel.
Just the knowledge that you are taking small steps towards improving your physical wellbeing will help your mind and body. It will give you a sense of direction and agency over your day to day.
Do things you enjoy
While you are researching and looking for another job, remember to add some variety into your daily activities. This will help avoid burnout and enable you to cope better. Think about the things you enjoy doing.
If you have isolated yourself, consider reaching out to a friend who is easy to be with. Gradually ease yourself into meeting family and friends more often. If you find being amidst company taxing, meet with fewer people and manage the amount of time you are with them. Talking with a friend or loved one about what you are feeling and going through can help provide some relief.
Connect with your professional network. Seeking advice from someone who has been through a similar situation may also help. Ask them what they did to support their mental, emotional, and physical wellness.
Is there a sport you like? Try getting in a game or a practice session – or watch it on TV.
Watch shows that are light and that make you laugh. Re-read a book that feels good. If you have a pet, spend some time playing with them. Water your plants, listen to music, go for a drive – the point is to do something that is easy for you and that makes you feel good.
Be kind to yourself
Practice self-compassion – kindness to self. You may struggle with self-blame for your job loss. Feelings of guilt may also come up. Be aware of the language you use towards yourself. Are you being overly negative when speaking about yourself? Are you judging yourself or being harsh in your thoughts towards yourself or your situation?
Being critical of yourself can adversely affect your confidence and self-worth. Reflect on your strengths, both personal and professional. It is okay to take some time to process, grieve, and take a breath.
Reflect and plan
Use this time as an opportunity to either reevaluate or clarify your personal and professional goals. Sketch out a job search strategy. Reassess your skills and qualifications. Try preparing a budget to help you get a better picture of your finances. If this seems overwhelming, try doing it in small steps. Any progress you make will give you a sense of accomplishment, control, and direction.
Therapy can help
This is an area that talk therapy can provide support in. Treatment such as depression therapy and anxiety therapy can be beneficial in giving you the help and guidance you need to process how you feel and manage your emotions better.
Speaking to a mental health professional can help you gain perspective on your circumstances. Therapy will also give you tools to manage your feelings and stress better.
FAQs
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Symptoms of mild depression involve a persistent low mood, sadness, anxiety, and stress. You gradually lose interest in things that used to bring you joy. Mild depression has some degree of an impact on your daily life.
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Major depressive disorder symptoms include a loss of interest in things you once enjoyed. This could be lack of interest in sex, friends, family, hobbies, work, sports, exercise, etc. There is a pervasive feeling of deep sadness. Sleeping and eating patterns are disrupted. You may find it hard to get through the day. People with this type of depression experience fatigue, lack of motivation, powerlessness, despair, lack of control, and emptiness. Other symptoms include bouts of crying, anger, frustration, and irritability. Some people may also experience feelings of worthlessness and suicidal thoughts.
Major depressive disorder has a large impact on your daily life.
If you are experiencing symptoms of major depressive disorder, you are not alone. Treatment with a mental health professional can help.
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Anxiety symptoms manifest differently from person to person. Symptoms include trouble sleeping, constant worrying and tension, nervousness, nausea, a feeling of ‘butterflies’ in the stomach, racing thoughts, increased heart rate, rapid breathing, feeling faint.
Talking to a therapist can help manage your anxiety and cope with your triggers.
Here at Trust Mental Health, we have a team of expert therapists from a variety of backgrounds. We offer BIPOC therapy, individual therapy, depression therapy, and many other treatments. Between us, our team speaks 10 languages. If you need support in coping with job loss related grief, we are here for you. Contact us today for a free 15-minute consultation and get matched with a therapist best suited to your individual needs.