Dealing with sudden unemployment is never easy. Not only do you lose health benefits and a source of income, but you also lose important connections who have supported you in the workplace. It may seem like your entire life is in upheaval, which can be challenging to come to terms with. Addressing your mental health is crucial to getting your life back on track as dealing with your finances.
If you're unemployed and looking for work, you're probably stressed. Here are some steps you can take to manage that.
Reach Out
Share what happened. Trusted friends and family will listen to your concerns and provide you with the support you need. List your top three trusted loved ones and give them a call. Remember, they care and want to help in any way they can.
Set up regular times to have coffee or share a meal. If you can't get together in person, use FaceTime, Skype, Discord, and Zoom to meet virtually with friends, family, and co-workers.
Stay in touch with your loved ones. Communicate with them about what you are working on each day and what you hope to accomplish. They can cheer you on and hold you accountable if you put important things off.
How Does That Make You Feel?
Recognize the emotional impact of experiencing a loss. Losing your job can be upsetting and traumatizing. During this time, you may find yourself going through the stages of grief:
Shock that this has happened;
Anger or a feeling of betrayal;
Fear at the uncertainty the future holds;
Grief over the loss of friends and co-workers; and
Acceptance and the willingness to get on with your life.
These reactions are normal, and your family, friends, therapist – and job search coach – can help you through them. Remember that there is nothing to be embarrassed about or ashamed of.
In most cases, your job loss is part of company restructuring or downsizing and has little, if anything, to do with your performance and qualifications. Remember that other people also are struggling with unemployment. You are not alone; others understand what you are going through.
Sudden unemployment can cause feelings of despair and failure. If you feel like there is no hope for you, please call the National Suicide Prevention Lifeline at 1-800-273-8255. Help is available.
Practice Structure and Self-Care
Take care of yourself. When you find yourself unemployed, you may flounder without the structure your job once gave you. At the beginning of each week, make a plan for each day and stick to it. Work on getting out of bed at the same time every morning and finding a routine that works for you.
For example, you might wake up at 7 am instead of sleeping in and brew a fresh cup of coffee. Set reminders on your phone to eat lunch, talk with your friends, and go to bed on time. Do whatever you can to create more structure in your life. That way, you will be less likely to find yourself floating through life, procrastinating on what you need to do, and not caring for yourself how you should.
Don’t just do the bare minimum, either. Start working on career projects you’ve wanted to tackle “when I have the time." Many people revive their LinkedIn or other social media profiles while unemployed. Don’t lose sight of the future; consider where you want your career to be one year, in five years. Consult with your career coach for advice on how to move yourself closer to these goals.
Experiment with cooking and baking so you can eat healthier meals. Every day, spend an hour outside walking, gardening, playing, and exploring. Exercise will improve your mood, not to mention your physical health.
Let It Grow
Focus on personal and professional development. What skills can you work on developing? Download Duolingo on your phone and learn a new language. Sign up for Audible and listen to audiobooks. Find podcasts on career, job search, or other professional development topics.
Take online classes. For example, the eight Ivy League universities offer hundreds of online courses to the public at no charge. Other course platforms have courses available for free or at a low cost. With many courses, you can also secure a certification for an additional fee and add it to your resume or LinkedIn profile.
Join a public speaking group, such as Toastmasters, to improve your interviewing and networking skills. Your local job center or college may offer job search support groups to help you learn the latest techniques for finding a new job. Take advantage of the programs and services available to prepare for what’s next.
In conclusion, working through your emotions around becoming unemployed, practicing structure and self-care, and exploring personal and professional growth will help you through this difficult time.
This is the final part of a two-part series on Surviving Sudden Unemployment. For more information on how to get your life back on track during this stressful time, please read part one on organizing your information, applying for unemployment benefits, sorting out your healthcare coverage, and managing your finances.
Need personal assistance with your resume or job search? Book a complimentary consultation today!
Kristin S. Johnson, CJSS, CCMC, COPNS, CG3C, CBBSC
Job Search Coach and Resume Writer
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