7 coping strategies to get through an unemployment slump
Staying motivated while struggling to find employment can take a heavy toll on your mental health. These practical steps will help you cope while you’re still looking for a job.
According to Marcel Hitge, a counselling psychologist practising at Netcare Akeso Gqeberha, South Africa’s approximate current unemployment rate is one of the highest in the world.
Hitge emphasises that while being without work can have significant mental health implications, implementing a set of practical coping mechanisms can be the key to getting through a rough patch.
“Perhaps the most obvious impact of being unemployed is the stress caused by financial instability. The lack of security around meeting your basic needs, and possibly those of your family, can trigger a significant anxiety response. Uncertainty around future employment can present another layer of worry and a persistent sense of fear and anxiety,” notes Hitge.
“Job loss can also challenge your sense of identity and self-worth, particularly if your self-esteem is closely tied to your professional role. This may lead to feelings of inadequacy or a loss of purpose that can be hard to cope with,” he says.
Here are 7 practical tips from Marcel Hitge for when you are going through a slump:
1. Routine, routine, routine
Maintaining a daily routine and following a schedule provides structure and stability, helping to counteract the feelings of chaos that often come with unemployment. This can reduce stress and lead to a sense of greater control over your life.
2. Lean into relationships
Social support is a powerful resource for coping with stress, anxiety, and depression. Stay connected with friends, family as well as former work colleagues and communicate openly with them about your situation. Share your feelings and concerns and work together to maintain healthy relationships during this challenging time.
3. Set realistic goals
Break down the job search process into manageable goals to keep it from becoming overwhelming. Celebrate small achievements along the way, such as updating your CV or attending a networking event, to keep yourself motivated.
Exploring freelance opportunities can provide a sense of purpose, help you maintain valuable skills, and expand your professional network.
4. Expand your skills and networks
Use the time available to build on your skills. This not only enhances employability but can also boost self-esteem and provide a sense of accomplishment. Don’t underestimate the value of training or short courses. Any opportunity to develop skills will also offer the potential to meet new people and be exposed to new environments that can lead to future employment.
Networking can be a source of emotional support, while opening the door to potential new positions and valuable advice from experienced people.
5. Financial planning
Stay on top of your finances by setting a realistic budget, exploring financial assistance options, and seeking professional advice if needed. Understanding your situation can help alleviate financial stress by knowing what is required to make ends meet.
6. Stay active
Regular physical activity boosts your mood and can be a powerful tool in helping to manage stress. Due to its proven positive effects on mental health, physical exercise is often prescribed by psychiatrists and psychologists as part of a holistic treatment strategy.
7. Be proactive about managing stress
If not already part of your daily life, now is the ideal opportunity to learn more about mindfulness practices and stress reduction techniques, such as meditation and deep breathing exercises. These have proven benefits for managing anxiety and promoting mental wellbeing on an ongoing basis.
Embrace a positive mindset, focusing on your strengths and past successes. Resilience is crucial in navigating the uncertainties and fears of unemployment.
Seek professional help
Hitge says that while stress is a natural part of unemployment, it may be advisable to seek support from a mental health professional if feelings of depression or anxiety persist. “Psychologists, counsellors, and social workers can offer coping strategies and a safe space to explore and contain intense emotions, as well as help you to identify effective strategies to tackle the journey ahead.
“Everyone’s situation is different. Coping with unemployment is your own journey that forms part of your life experience and character development. Taking a proactive approach to coping, building a strong support system and seeking professional help when needed are crucial for emotional and psychological well-being during this difficult period,” he concludes.
Words: Netcare Akeso Gqeberha
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