How to Cope with Depression Following a Job Loss

Even if you’re unhappy with your current job, you’re probably not in any hurry to lose it. Having a job is an essential part of survival in a profit-driven society. In many other ways, it provides us with structure, identity, and meaning in our everyday life. Thus, getting fired or downsized or simply having to move on from your current position will understandably result in some feelings of sadness and loss. 

Depression, however, is much more than sadness and loss. At first, you can’t tell the difference. But after a few weeks pass, you may notice that you’re not bouncing back. It’s probably time to take a much closer look.

Symptoms of Depression Following a Job Loss

Generally speaking, these are the most common signs of a depressive episode: 

• Pervasive sadness 

• Chronic feelings ranging from helplessness and self-hate to worthlessness and guilt 

• Losing interest in activities that you once enjoyed (including sex)

• Sleep disturbances 

• Fatigue 

• Social isolation

• Changes in appetite and weight 

• Inability to concentrate 

• Irritability

• Thoughts of self-harm or suicide 

When the cause is related to job loss, these red flags must also be included: 

• Loss of self-esteem due to a loss of the identity found through your job

• Loss of structure and routines in your life

• Feeling isolated due to losing daily contact with co-workers 

• Blaming yourself for the job loss

• Unable to get focused when it comes to finding new work

How to Cope with Depression Following a Job Loss

Grieve Without Dwelling 

All types of loss require mourning. Considering the potential financial and social implications, losing a job is right up there. Feel that you need to feel. Grieve without shame. At the same time, recognize the need to take steps to protect yourself and your money situation. 

Create Routines 

There’s value in giving yourself a short time period of rest (if you can afford to do so). It’s good for your well-being to set up a strict weekday routine to help keep maintain structure in your life. You can see it like this: Your new job is looking for a job while practicing diligent self-care. 

Speaking of self-care, make this part of your routine. Keep regular sleep habits, make healthy eating choices, engage in daily exercise and stress management, and stay in steady contact with friends and other loved ones. 

One more note on routines: Without a full-time job to occupy so many hours of your day, you have an incredible opportunity to get involved with activities that light you up. It might be hobbies or perhaps volunteer work. Whatever you choose, make it count! 

Create a Cohesive Job Search Plan 

• Assess your skills

• Identify your areas of interest

• Focus on learning new skills

• Reach out to get expert advice 

• Work carefully within the needs of your financial budget in terms of how soon you need to make a choice

Ask for Help

This goes for job hunt help and emotional help. No one should be expected to do all of this alone and to have all the answers. There is nothing like teamwork when a crisis hits. Hence, an excellent way to stave off depression following a job loss is to collaborate with others in every possible way. In this age of digital communication, it’s never been easier to stay in touch with folks who are ready to support you. 

Speaking of Support...

Depressive episodes are never anything to take lightly. If losing your job has sent you into a spiral that is interfering with daily functioning, talk to a professional. Depression treatment is a proven path toward processing loss and discovering new approaches in your life. Don’t hesitate to reach out when you are ready.