Living with depression, anxiety and bipolar disorder
January 2008
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How to survive unemployment
Take steps to maintain a healthy outlook

 

Have you read these?

 

 

Your unemployment has stretched into weeks, perhaps months. Your bank account is shrinking and so is your self-esteem. It’s getting harder and harder to get out of bed in the morning.

Losing a job ranks almost as high as the death of a spouse and divorce as one of life’s greatest stressors on a standardized scale. It doubles your risk of becoming clinically depressed.

It’s painful to feel rejected. When you’ve lost a job, you may feel frustrated, guilty, hopeless, and angry. You’re worried and afraid and feel as though you’re not in control of your life. You miss the routine and colleagues of the workplace and the feeling of belonging. It can be a humbling, even humiliating experience.   

“We tend to identify with our jobs,” says Lynn Hagan, PsyD, LCSW (Licensed Clinical Social Worker). “It’s so strongly a part of us, that if we lose it, we feel personally inadequate. If it was an economic layoff, it’s difficult to accept, but if we were fired, we find it much more difficult to explain it to family and friends."

Man writing in a notebookNo one enjoys being involuntarily unemployed, but it’s important to watch for signs of depression, says Hagan. If you’re sleeping or eating too much or too little, if you’re finding it difficult to take care of yourself or if you’re becoming so paralyzed that you can take no action on your job hunt, it may be time to get help. Along with depression, anxiety can result from the stress of unemployment. Physical symptoms such as upset stomach, tightness in the chest, headaches, shortness of breath can indicate panic attacks. Talk to your doctor. If you’ve lost your health insurance, see Where to find help

How can I keep a healthy outlook while I’m job hunting?

One way we can break through depression brought on by unemployment, says peak performance coach Skip Weisman, is to use the power of our own mind.

 “Learn to focus your thoughts on a positive, compelling and exciting future,” he says. “Create a powerful image in your mind of the future you desire and see yourself in your mind's eye successfully taking the action necessary to make it happen. Then, create a specific action plan based on the future image you created in your mind, and take three actions each day that will create momentum.” 

Do this every day, he says, to develop a sense of self control.

Becoming proactive is key, says Hagan. These four steps, she says, can help you keep a healthy frame of mind as you pursue your job hunt.

1. Rely on a support system. Avoid isolating yourself. Let others be supportive. Seek out networks of others in similar situations. (See How to find a support group)

 

 

 

 

Woman reading the newspaper classifieds2. Stay active. Don’t put off getting started on your job search. Stick to a routine, much like the one you had when you were working. Get up, have breakfast and get dressed about the same time every morning. Volunteering can be a good way to keep your skills sharp, but don’t let it interfere with your job hunt.

3. Manage your resources carefully. Involve the whole family in budgeting decisions. Contact your creditors to arrange payment plans and avoid falling behind. The more in control you are of your financial situation, the less it will contribute to depression. And, manage your time as well as your money.

4. Take care of yourself. Maintain a healthy lifestyle by eating right and getting enough sleep and exercise. Avoid alcohol and caffeine which can increase anxiety and depression. Make time for pleasurable activities and involve family members in planning them.

How can family members help?
Joblessness affects the whole family. Working together can make all the difference in surviving this difficult time.

“Keep doing what you always do,” says Donna Maria Coles Johnson, of Charlotte, North Carolina. “Be supportive, but don't vary your routine or get bogged down so much that you, too, become depressed. My husband needed my support and empathy, but he also needed to see that I wasn't letting circumstances and adversity stop me from pursuing our family goals as we always had. We just had to do it differently for a while.”

Resources for job hunters
Career One Stop, US Department  of Labor, 877-USJOBS 
CareerBuilder
The Riley Guide, sponsored by Career
Journal
Do an online search for job hunting advice or career advice.
Ask for the career section at your local library

Related articles
Take time out for you
How to find or form a support group
Where to find help
Living after loss

More articles

Sources
Lynn Hagan, PsyD, LCSW, Houston, Texas
Skip Weisman, President, Weisman Success Resources
Dooley D, Catalano R, Wilson G. (1994) Depression and unemployment: panel findings from the Epidemiologic Catchment Area study, Am J Community Psychol. 1994 Dec;22(6):745-65
Montgomery, SM; Cook, DG; Bartley, MJ; Wadsworth, MEJ (1999) Unemployment pre-dates symptoms of depression and anxiety resulting in medical consultation in young men, International Journal of Epidemiology, Volume 28, Number 1