How to deal with unemployment depression: 13 tips to cope
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Don't know how to deal with depression after job loss? Explore the symptoms of unemployment depression and 13 things to do for your mental health when unemployed.
Losing a job can challenge your finances, self-esteem, and mental health. Unemployment depression triggered by job loss can make days seem bleak and goals appear unreachable. However, if you're navigating through this challenging time, there are ways to cope and move forward.
What is unemployment depression?
Losing your job can lead to what’s known as unemployment depression. This form of depression is categorized as situational, and unlike chronic depression, unemployment depression is typically temporary.
Unfortunately, it isn’t just the job loss that can have an effect, but also the process of looking for a new role. For many, job hunting can mean having to face rejection, uncertainty, and can be emotionally draining. This relentless pressure can worsen feelings of worthlessness and anxiety, making it difficult to distinguish between a natural response to a challenging life event and the onset of unemployment depression.
While it's normal to feel upset or anxious after losing a job, those feelings typically lessen over time as you adjust to the new reality. However, with unemployment depression, these feelings persist and can have a significant impact on your overall wellbeing and quality of life.
If you're feeling overwhelmed by these emotions, know that you're not alone. Seeking support, whether through friends, family, professional help, or online resources, can bring practical advice and emotional help during difficult times.
7 symptoms of job loss depression
Recognizing the symptoms of unemployment depression can help you understand it and begin to heal.
1. Decreased self-esteem: Job loss can lead to significant drops in self-esteem, because many people tie their professional achievements to their self-worth. When employment is taken away, it can leave you questioning your value and capabilities.
2. Hopelessness: Unemployment depression can leave you feeling hopeless. This sense of despair can affect motivation, making it even harder to take proactive steps toward finding employment or seeking help.
3. Reduced interest in favorite activities: Also known as anhedonia, this involves losing interest in activities that once brought joy, like hobbies, socializing, or other interests, indicating a deep emotional or mental health issue.
4. Changes in sleep patterns: Unemployment depression can disrupt normal sleep patterns, leading to insomnia or hypersomnia. Some may find it hard to fall asleep or stay asleep due to anxiety and stress, while others may sleep excessively as a form of escape. Both can exacerbate feelings of depression and affect physical health.
5. Withdrawing from social activities: Isolation can be a common response to unemployment depression. You might pull away from friends and family or avoid social interactions out of embarrassment, fear of judgment, or simply because you don’t want to go. This withdrawal can deprive you of much-needed support and companionship during a difficult time.
6. Increased irritability or agitation: The stress and frustration of job loss and prolonged unemployment can lead to short tempers, low tolerance for minor annoyances, or unexpected outbursts of anger, which can strain relationships with loved ones.
7. Difficulty concentrating: The ongoing stress of unemployment and searching for a new job can take a toll on your ability to focus and concentrate, further contributing to feelings of inadequacy or frustration.
How to deal with unemployment depression: 13 ways to help you cope when you’re unemployed
Dealing with the effects of unemployment depression needs an approach that addresses emotional wellbeing, physical health, and practical steps toward reemployment. Finding a new job is important, but so is taking care of your mental health.
1. Focus on yourself
Start by cultivating self-kindness and self-compassion. Recognize that your worth is not solely defined by your employment status. Make a list of your skills and accomplishments to reflect on your value beyond the workforce to help build self-esteem.
💙 Overcome Stress and Anxiety can help you learn to replace self-criticism with self-compassion.
2. Give your days structure
Create a new routine that includes time for job searching, self-care, and hobbies. Structure can bring a sense of normalcy and purpose to your days, making it easier to manage time effectively and stay focused on your goals.
💙 Carve out time to take a walk every day, and use the Mindful Walking meditation to make the most of it.
3. Work on your self-care
Self-care is vital for mental health. This includes physical activities like exercise, which can boost mood and reduce anxiety, as well as mindfulness practices, such as meditation or yoga. Allow yourself to feel and express your emotions in healthy ways.
💙 Mel Mah’s Peace, an Inside Job routine is dedicated to helping you carve out time to cultivate self-care.
4. Seek a sense of purpose
Finding purpose outside of work can provide a sense of direction and fulfillment. Volunteer work, pursuing a hobby, or learning something new can all contribute to a feeling of productivity and self-worth.
5. Nourish your body
Good nutrition and regular exercise can have a profound impact on your mental health. Eating a balanced diet and staying active can improve mood, increase energy levels, and reduce stress.
💙 Our Mindful Eating series can teach you how to nourish your body and view mealtime as a time for self-reflection and embracing the present moment.
6. Focus on getting good sleep
Try to go to bed and wake up at the same time each day. Good sleep hygiene can improve your mood and energy levels.
💙 Soften Into Sleep is the perfect meditation for anyone looking to wind down.
7. Keep your mind active and find new learning opportunities
Engage your brain by reading books, starting a course, taking workshops and seminars, or learning new skills. This can distract you from negative thoughts but also improve your employability and self-esteem.
💙 Chillout Sessions can be great background music for when you’re studying something new.
8. Get support from others
Social support can provide comfort and perspective. Share your experiences with family and friends and seek out a community of people in a similar position who can provide emotional support and practical advice.
9. Plan for reengaging in the job market
Break down the job search process into manageable steps. Update your resume, network, and set realistic goals for job applications. Celebrate small victories to maintain motivation and focus.
💙 Our Mindful Leadership Wisdom series will teach you skills to help you re-enter the workplace as a confident leader.
10. Practice mindfulness and meditation
Mindfulness practices can help reduce stress and anxiety associated with unemployment. Try a loving-kindness meditation to cultivate compassion toward yourself and others during this challenging time.
💙 Try these Mindfulness Tools from U.S. Surgeon General Dr. Vivek Murthy.
11. Rediscover and reevaluate your career goals
Use this time to consider what you really want from your career. Reflect on your interests, values, and goals to help you find a path that's more aligned with your aspirations.
💙 Check out this session on Uncovering Purpose at Work.
12. Focus on the present
Worrying about the future can increase stress and anxiety. Practice staying present and taking one day at a time. This mindful approach can help you focus on what you can control and let go of what you can’t.
💙 Find calm in this moment with Balanced and Present, a meditation from Jeff Warren.
13. Seek professional guidance
If the stress of unemployment becomes overwhelming, seek help from a career counselor or a mental health professional for personalized advice and support.
How to know when to get more support for depression
Navigating unemployment depression can be challenging, so it's essential to recognize when you might need additional support in your mental health journey. Consider speaking with a mental health professional if:
Feelings of sadness, hopelessness, or anxiety start to interfere significantly with your daily life, making it hard to get out of bed, maintain relationships, or take care of yourself.
You experience significant changes in appetite or sleep, unexplained aches and pains, or a drastic loss of energy. These are possible signs that your mental health is affecting your physical wellbeing.
You find yourself pulling away from loved ones and avoiding social interactions.
An increasing reliance on alcohol, drugs, or other substances has become a way you cope with feelings of unemployment depression.
If you have thoughts of self-harm or suicide, seek immediate help. Tell someone you trust about how you're feeling, whether it's a friend, family member, or counselor.
The suicide prevention hotline or text service can provide confidential support.
In the US, you can call the National Suicide Prevention Lifeline at 1–800–273–TALK (1–800–273–8255) or text "HELLO" to 741741.
In the UK, call the Samaritans on 116 123.
You could also visit an emergency room or contact a mental health professional urgently.
Unemployment depression FAQs
Can unemployment cause depression?
Unemployment can lead to depression for many people. The loss of a job can bring about significant life changes in financial stability, social status, daily routine, and sense of purpose. The uncertainty and stress associated with job loss can trigger feelings of worthlessness, anxiety, and isolation, which all may contribute to the onset of depression.
How do I cope with not having a job?
Coping with unemployment involves several strategies that focus on both mental and physical wellbeing:
Establish a routine: Create a daily schedule that includes time for job searching, self-improvement activities, and relaxation.
Stay active: Regular physical activity can improve mood and reduce stress. Find an exercise routine that works for you, whether it's walking, cycling, or yoga.
Learn new skills: Online courses and workshops can enhance your employability and provide a sense of achievement.
Seek support: Sharing your experiences with friends and family can provide comfort and reduce feelings of isolation. Consider joining a support group of other people experiencing unemployment.
Practice mindfulness: Mindfulness and meditation can help manage stress and anxiety by helping you stay present and find peace.
Volunteer: Volunteering can offer a sense of purpose, help you with your gratitude practice, and may open doors to new employment opportunities.
What are the bad effects of unemployment?
The effects of unemployment can extend beyond financial difficulties.
Mental health issues: Increased risk of depression, anxiety, and low self-esteem
Physical health decline: Stress-related health issues, such as high blood pressure, heart disease, and weakened immune system
Social isolation: Withdrawal from social activities, leading to loneliness and reduced support networks
Identity crisis: Losing a job can lead you to question your sense of identity, purpose, and self-worth.
Family stress: Financial strain and uncertainty can increase tension and conflict within families.
What happens if you can't work due to mental health?
If mental health issues prevent you from working, it's important to seek help from mental health professionals for diagnoses, treatment plans, and support strategies tailored to your needs. Additionally, you may be eligible for disability benefits or other forms of financial assistance, depending on your location and circumstances. Explore all available resources, including community support services, mental health organizations, and government programs designed to support people facing mental health challenges. Taking proactive steps toward managing your mental health can help you recover and return to the workforce when you're ready.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
