How Can I Cope With the Emotional Distress of Unemployment?

Here's a scenario:

Ryan has a hard worker. But in his current role, he constantly found it tough to meet his KPIs time and again, no matter how he tried. So when the time came to downsize the company, Ryan, unfortunately, had to be retrenched.

At first, he took it in his stride with calm composure, as he thought he could find another job quickly. But his job search was met with one rejection after another.

After over seven months of job hunting with no success, Ryan began withdrawing from friends because he felt lesser than. He started sleeping more but eating less. Most days, he just felt sad.

Because his physical condition deteriorated, he struggled to perform well in interviews. So because he kept facing rejection after rejection, his morale dipped even further.

Ryan was in effect displaying symptoms of depression, according to Mr John Shepherd Lim, chief wellbeing officer at the Singapore Counselling Centre.

The emotional impact of unemployment

Ryan's situation is not unusual for many other individuals who have suffered from the emotional toll of losing their jobs. Common issues faced included low self-esteem, work stress, relationship issues and addictions, Mr Lim shared.

Research also showed that individuals experiencing long-term unemployment are twice more likely to develop depression and anxiety disorders. And sadly, they are also 1.6 times more likely to harm themselves.

Said Mr Lim: "Unemployment brings a series of losses and challenges, in terms of finances, social relationships and one's sense of identity and worth."

Firstly, the lack of income affects the unemployed individual's ability to afford basic needs, especially so if there are dependants.

Secondly, unemployed individuals often feel lonely since they are unable to socialise with loved ones who are working. They then may fall into a vicious cycle of self-defeating and self-loathing thoughts.

Thirdly, long-term unemployment and retrenchment can have an adverse impact on a person's self-esteem and self-worth.

Supporting unemployed individuals emotionally

Here are some tips that individuals can use to stay positive in the face of challenges.

1. Focus on controllable factors

Focus your energy on things within your control, such as making your job application stand out by quantifying and highlighting your achievements. Learn to set SMART goals — Specific, Measurable, Achievable, Realistic and Time-bound. For example, make plans to sign up for an industry-specific course by the end of the month, or submit your resume for three job postings by the end of the week.

2. Reframe your mindset

There may be times when we do not hear from an organisation or may receive news that our job application is unsuccessful after an interview. Instead of feeling disheartened, reframe your perspective and look at it as an opportunity for self-improvement. What did you learn from the interview process? Did you do better this time around than at the previous one?

3. Stop and smell the roses

In between job applications and interviews, use the time to pursue other activities or hobbies, spend quality time with family and friends, and maintain a healthy lifestyle by exercising.

4. Seek professional help

If you need career guidance, consider meeting with a career coach. If you need emotional support, approach a professional counsellor.

The job search process is tedious and fatigue may set in over some time. If you feel that you're unable to cope, seek help early to prevent your issues from escalating.

If you're looking for more career advice, visit MyCareersFuture for articles to help you on your career journey.

Or register your interest to meet with a career coach and our Career Ambassadors will be in touch.