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During a crisis, numerous individuals face unemployment either through termination or voluntarily resigning. The experience can be overwhelming, causing depression and a decline in self-esteem. Job loss not only results in a temporary decrease in income but also severs social connections and forces one to reassess their goals, abilities, and principles. In this article, we provide guidance on how to cope with this challenging period.
What happens when you lose your job?
For many individuals, work is more than just a source of income; it can also provide a sense of purpose and fulfillment. In a study analyzing the job satisfaction of 40,000 British households over several years, economists Mark Bryan and Alita Nandi found that those who place greater importance on their work report higher levels of emotional well-being.
Losing a job can result in a personal crisis as one must search for new opportunities and reevaluate their skills and goals. Work often serves as an anchor that provides structure to daily routines and social interactions, making the adjustment to unemployment difficult and potentially leading to feelings of confusion, depression, and a loss of self-confidence.
However, unemployment can also be an opportunity to pursue long-postponed projects, reassess priorities, and gain a better understanding of oneself. In this article, we provide guidance on how to overcome the shock of job loss and move forward in a positive direction.
TIP #1: Take a break
While losing a job may create a sense of urgency to find new employment, immediately turning to job search websites may not be the best course of action. The stress caused by job loss can lead individuals to accept unfavorable job offers, exacerbating the situation. In fact, American psychologists have found that under stress, people tend to focus more on the positive aspects of incoming job offers and disregard the negative. As a result, one may not notice unfavorable conditions associated with a high-paying job offer.
If you have financial resources to sustain you initially, it may be best to take a step back and monitor your thoughts and emotions. If you notice an increase in anxiety or negative thoughts, try to shift your focus. Psychologist Tanya Peterson, author of “Inner Peace,” recommends avoiding phone and social media usage and instead engaging in activities such as cleaning, decluttering, reading, watching a series, or taking a long walk to relieve stress and regain clarity of thought.
It’s important to remember that self-criticism will not help and that even highly skilled professionals can lose their jobs during times of crisis.
TIP #2: Stick to a routine of the day
Without a habitual job, it can be difficult to find an occupation for oneself for the first time. There is a risk of getting stuck in the phone all day, disrupting the usual sleep schedule, and abandoning favorite activities, which will only worsen the emotional state.
To prevent this from happening, start planning your life:
- Make a plan for the week. Think about what time you will wake up, have breakfast, lunch, dinner, and go to bed each day. And most importantly, what will you do with your remaining time. It can be household chores, some projects that have long been postponed, or freelance work – anything that will help you stay active.
- To avoid only eating chips and frozen pizza, plan your menu for several days in advance, buy necessary products in advance and allocate time to prepare meals.
- Don’t forget about sports. If you have a membership to a gym, that’s great, now you can visit it not only in the evenings, but also during more free daytime hours. If you don’t have one, install a free fitness app – it will help you stay in shape without extra costs.
TIP #3: Find a new meaning
Having regained strength and calmed down, one can think about what to do next. In order to do this, it is worth analyzing the situation. Social psychologist Karl Weick suggested using sensemaking – a method that helps find meaning in what is happening. Initially, it was developed for organizations in crisis. But it is also suitable for people who have been fired due to political and financial upheavals that were beyond their control.
The idea is to begin explaining to yourself what happened, what role you played in the situation, and what qualities will help you start a new life – this will allow you to regain a sense of control over the situation. However, it is not worth focusing on your own mistakes and failures – this will only strengthen your lack of confidence. It is better to think about how you can rework your past experience and skills to use them for new projects.
To do this, you need to carefully answer the following questions:
- What skills from my previous job can I apply in the future?
- What qualities have I not been able to use yet?
- In what direction do I want to develop?
- How much did I like my job and how well did it correspond to my interests and preferences?
- How should my new job differ from my old one?
Don’t rush. The answers shouldn’t come to you instantly, but pondering over these questions over time may lead you to thoughts of where to move forward.
TIP #4: Ask for support
Having a good friend who listens can provide valuable support and help alleviate stress. Talking to someone you trust can also offer a fresh perspective on the situation and lead to finding a way out.
However, it’s important not to solely rely on close friends and family for assistance. Don’t forget about acquaintances or friends of friends who may be able to collaborate with you or provide useful information. This is known as the “strength of weak ties.” While those we know well typically move in the same circles and have similar opportunities, more distant acquaintances may offer something different.
If you’re in need of a job quickly, consider posting about it on social media. Social media has transformed the hiring process, with around 70% of people having searched for jobs there and an equal number of companies reviewing candidates’ profiles before conducting interviews. Subscribing to relevant groups to stay informed about job openings and making a post about your job search can be a useful and logical step.
Different social networks have their own unique characteristics and can be utilized in different ways for job searching. VK is well-suited for younger professionals seeking mass vacancies, such as positions for administrators or sales managers. On the other hand, Facebook is more appropriate for those in creative industries, such as marketing and PR.
When creating a job search post, aim to keep it concise and focused. According to editor Sergey Korolyov, a job search post can be a simple and straightforward text that can be put together quickly, usually within half an hour. It’s important to think about it from the perspective of a potential employer and to be as specific as possible.
To make an effective job search post, it’s essential to include the following details:
- The specific type of job you’re seeking.
- Your previous work experience.
- Examples of your previous work (if applicable) and relevant links to it.
- Your skills, abilities, and interests that align with the position you’re seeking.
- Any potential limitations or restrictions you may have.
TIP #5: Don’t blame yourself
Many people, after losing their jobs, begin to blame themselves for it. They think that if they were more talented or worked a little harder, everything would be fine. This is a misconception. In reality, many people are laid off for reasons beyond their control. This regularly happens even to managers. And it happens most often during large-scale economic crises when companies are forced to reduce thousands of employees just to reduce operating expenses and stay afloat for as long as possible.
Therefore, if you are out of work, do not blame yourself. Take the situation stoically. Ancient Stoic philosophers believed that there are very few things in the world that we can truly control. For example, philosopher Epictetus believed that only our opinions, aspirations, desires, and aversions are in our power. However, our body, possessions, reputation, and career are not under our control. From this, Stoics concluded that we can only control our behavior, but not its results. Therefore, we must calmly accept what is happening, understanding that we have done everything possible.
It’s worth setting goals with this thought in mind, including when searching for a job. It’s important to strive to do everything possible for this, rather than finding the perfect job in a week. In this case, if you can’t quickly transition to a new job, you will cope with it easier and save your strength to find and wait for a truly interesting offer.
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