Mental Health While Out of Work
By Costa Provis
Being out of work can be one of the greatest sources of stress a person has to deal with in life. The uncertainty and worry can be debilitating, so having a strategy is extremely important in coping with this difficult time.
Looking for a job is in itself a full time job, but one that often gives back very little reward. Searching for work is usually fairly unpleasant in general, yet it is a necessary evil in that without doing all the leg work you cannot expect ANY reward at all.
Other than a paycheck, a job gives various other benefits that you may not have considered. Your job gives you a sense of purpose, a schedule, structure, a place to go, and/or a task to focus on. These things may not seem like a very big deal, that is, until you aren’t working and dealing with the negative consequences of not having them.
Here are 4 things to consider while you are out of work that will optimize your job-search experience and help you cope with not having the various other benefits a job provides:
1. Don’t forget about your alarm clock. It may seem like a small thing or irrelevant perhaps, but waking up in the morning in a fairly consistent way is extremely helpful in “feeling normal” while you aren’t working. It’s easy to get out of your structure by staying up late and sleeping-in in the morning, and although this can be fun once in a while it’s a really good way to get yourself into a funk.
Ever wake up later than you’d like to and feel a subtle feeling of disappointment upon opening your eyes and realizing the time? That subtle feeling can quickly evolve into a strong negative feeling and do damage to your already bruised self-esteem. As simple as it sounds, please don’t underestimate that value in keeping a consistent sleep pattern while you aren’t working.
2. Keep a routine. Along the same line as keeping a structured sleep schedule, it’s also important to maintain other typical daily routines such as showering, shaving/grooming, eating proper meals, working out, socializing, etc. It may be difficult to completely keep up your lifestyle if you are trying to save money while not working, but most of the items mentioned here don’t really cost extra money and reinforce a “normal” and routine lifestyle.
Once this healthy routine is established it will be much easier to create (and stick to) that internal accountability I mentioned above. The message you send yourself is that you are worthwhile and ready for anything that comes up (as opposed to waking up late, staying in your grubby pj’s, then sitting on the couch, watching tv, etc.). By maintaining a routine you will be in a better position to look for and find your next job,
3. Make daily to-do lists. At the top of each list should be something like “look for a job” but you don’t have to limit the list to just this one task. Maybe you have people to contact for networking opportunities, or other errands to complete, bills to pay, appointments to keep, whatever the task may be, get it written on your list and try to enjoy scratching the completed items off of the list.
It may not feel overwhelming, but each time you accomplish something from the list take a moment to pat yourself on the back and feel the sense of achievement that may be missing in your day to day life right now.
4. Engage in activities that boost self-esteem. I realize that with a tighter budget some of your recreational activities might be first to go, but try to maintain some activities that help you feel good. Maybe that means trying to keep your gym membership, or continuing to go to trivia night with your friends.
Whatever things you enjoy doing that boost your self-esteem, try to engage in some version of them. Trust me, this is no time to stop doing the things that give you some confidence and joy, because let’s face it, looking for a job could be an experience full of rejection and letdown. But hang in there, because you know you are capable of still achieving the self-esteem boost you’ll receive from staying connected to these activities.
In conclusion, being out of work is a stressful and anxiety provoking time in many people’s lives. The greatest hope is that it is a short-term situation, and one that does not completely deplete your confidence. Remember, looking for a job is a full-time job, so try to dedicate an appropriate amount of time to it, while not burning out along the way.
By incorporating these four suggestions into your daily life the experience may not be quite as terrible and depleting when it is said and done. If you are struggling to cope with job loss or feeling stuck and uninspired, you may choose to talk to counselor or career coach to help guide you through the process.