How to Prevent Job Loss Depression
Job loss is a nearly inevitable part of life. When you're the one going through it, it's easy to be overwhelmed by feelings of anger, sadness and helplessness. Some concrete coping methods can help prevent the emotional fallout from getting the best of you and help you handle the depression-like symptoms that occur after you suddenly lose a job.
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Instructions
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Know that your feelings are natural and normal. It is typical for the loss of a job to trigger a kind of mourning or grieving period. No matter how you felt about your job, you must now deal with the new changes to your life. Acknowledge your emotions, but do not act on them. It's a mistake to get into a fight with your boss about your termination; in most cases, she is just the messenger passing along bad news. If you think your termination was in error, go to human resources. The point is to seek clarification about why your job ended, not wreak revenge.
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Sit down with a printed copy of your resume and a red pen. Be honest as you review your experiences. What were you most proud of? Underline those areas. What were your career highlights? Put a star next to those awards or honors. What do you want to emphasize most to a new employer? Circle those skills. It's not uncommon to lose track of the positive aspects of your career when you've lost a job. This exercise will help you recall your worthwhile effort and hard work. It will also help you revamp your resume.
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Pick up the phone. By communicating with others--and not just family and friends--about your job loss, you are effectively putting yourself back on the market. Word of mouth can be a critical tool in the search for a new job. On the emotional front, isolation is a dangerous side effect of job loss. If you shut yourself off from others, you are more likely to exacerbate your feelings of depression and loneliness. Many people have lost jobs, but your circle of friends may provide valuable insight into how to avoid the emotional pitfalls. Studies show that social interaction can stave off depression in people who are going through traumatic life events.
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Make plans now. The sooner you search for a new job, the more likely you will focused on the positive. Waiting to see if your former employer will hire you back will merely keep you from advancing your career. Psychologists also suggest that making an action plan is often a positive step that can move you through the healing process. It's OK to feel nostalgic about your job; missing the morning coffee with your co-workers is normal. But trying to go back to the way things were may stunt any forward momentum in your emotional life or career.
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Develop a newer routine. While you may have been on autopilot Monday through Friday, after you lose a job, you'll need to adjust to a new schedule. Retain as much of your old routine as you can: Get up at the same time to make coffee, check your emails and get dressed. Since change can be traumatic, keep portions of your old routine, but add new elements--i.e., a morning walk around the block--so you won't shock your system.
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Tips & Warnings
Exercise. Research has documented the connection between positive moods and working out. And it's no secret that 20 minutes of exercise each day can also keep you healthy. Your doctor will know which exercise regimen can benefit you most. Get up and out of bed every morning. Emotions are affected by the sleep/wake cycle. In depression, the body may hibernate. Awaken at your usual time and put your feet on the floor. Apply for at least one job every day (online is best). Keeping a resume active serves a dual purpose: It takes you one step closer to being hired. and it gives you a positive daily activity. Take a class in a subject that's out of your field. While a job loss may free up time to advance your degree or take a refresher course in computers, classes that are not related to your skills open you to new opportunities. Many classes offered by local schools and community colleges are free. Reformulate your finances. It's ideal to have saved 3 months' salary for support in case of sudden illness or job loss. Even if you haven't saved that much money, take a critical look at your budget. What can you eliminate? Memberships, subscriptions and certain services (i.e., lawn mowing and cleaning) are some of the first items you can strike from your expenses to free up money.
Don't compare yourself to others. Colleagues who have lost their jobs may be more positive about finding employment than you. They may even be hired after only a few weeks of unemployment. Refrain from using them as a yardstick to measure your progress. Your experience and skills are unique. Your qualifications and situation are similar, but are not exactly the same. Don't worry about the bad days. It's perfectly natural to have down days while recovering from a job loss. Don't feel embarrassed if you need to seek help. If your emotions are erratic and you find it difficult to function, reach out for professional help. Psychologists nationwide provide confidential online services that deal specifically with emotional issues connected to job loss. It is difficult to process all of the changes and emotional trauma that are often associated with finding yourself out of work; never be afraid to reach out for help.
