5 ways of coping with a job loss amidst pandemic

As per a recent report, 81 million citizens in Asia-Pacific labour markets alone, lost their jobs due to COVID-19. On the other hand, nearly 57.4 million Americans have filed for unemployment benefits since March 2019, as businesses continue to navigate a struggling economy amid the coronavirus pandemic. In the last few months, the United States has seen more job losses than the last recession saw over two full years.

We hope and pray that may our friends and readers don’t suffer such a traumatic situation but eventually its life. If it’s us, someone from our neighborhood, friends and family may be facing such a difficulty and, there are certain ways to maintain mental and physical health of your loved ones during this difficult situation.

1. Take some time to reflect

Grief is typically associated with losing a loved one. Job loss can also be devastating and traumatic. Mourning your job is completely natural, as, for many of us, it also means the loss of a particular identity and lifestyle. Such a dramatic change may leave you feeling sad, angry, depressed, or even numb. This may also be accompanied by a sense of shock, given how rapidly the coronavirus pandemic is evolving and impacting our lives in unexpected ways. It’s important to acknowledge these feelings, rather than run away from them. While many people believe feeling less is a sign of moving on, bottling up these emotions can allow them to pervade our lives further down the road. Accept that feeling sad, frustrated, scared, and angry is normal. Recognising these feelings as such can allow you to cope with them appropriately, heal, and move on.

2. Reality Check

As soon as you are done with the emotional loss process, it’s important to accept the reality and the current situation. A lot of stress and anxiety comes from not knowing the exact answers of a few questions i.e. When the pandemic will be over? When the COVID vaccine will be made available to the masses? When the job market will be back to normal i.e. prior to March 2019? It’s understandable to be worried about so much uncertainty in the world, but dwelling on the unknown isn’t productive. Rather than focusing on the future, accept that your life may be different for a while, but this is only temporary. Reminding yourself that this period of unemployment will not define your life’s rest can ease your anxiety. Understanding that you aren’t the only one navigating unemployment right now can also put things in perspective. Know that this layoff isn’t about you or your skills but about the larger economy.

3. Fix the controllable

While we reflect on the process of life, we would come to know that there are a few things that are uncontrollable. Let’s accept and fix the controllable Focus on what you can control. At first, this may be little things like one’s attitude towards the situation. First thing first. Update your profile on LinkedIn. Adjust your CV. Continue to apply where possible. Stay flexible to relocate where necessary. While you may not influence the job market, you can control how you react and manage your emotions. If finances are your biggest worry, consider areas in your spending where you can cut back.

4. Routine is essential

Don’t sit back home aimlessly when you don’t need to go to the office, it’s important to follow a regular schedule. Studies show that following a routine can help regulate mood and help ward off depression. Having set wake up and shower times and a normal meal schedule can help you feel accomplished and energized while out of work. Developing and adhering to this schedule can also help create a sense of normalcy. So, don’t stay up all night binge-watching TV and sleeping in too late. Additionally, you should get in the habit of showering and dressing up decently all day. Practicing self-care and maintaining good hygiene can boost your mood and overall sense of optimism. Staying in your pajamas all day may keep you feeling stuck and lead you to eat poorly and drink more.

5. Look after yourself

Unemployment has been linked to a greater risk of depression, anxiety, suicide, substance abuse, and violence. In fact, studies show people who lose their jobs are twice as likely to report depression and anxiety symptoms when compared with people who remain stably employed.

You should also remember to incorporate exercise when building out this schedule. Exercise can help reduce elevated cortisol or stress levels, as well as trigger the release of endorphins. This can also be a much-needed break from your job search. If you’ve had to cut back on your gym membership or can’t afford one right now, you can do plenty of workouts from home. If you decide to exercise outside, just be sure to practice social distancing.

Key Takeaways

• Unemployment is associated with increased depression and anxiety.
• Acknowledging your feelings can help you heal from the loss and move on.
• When you feel overwhelmed, focus on what you can control and take action.
• Come up with a routine that can help you keep content.
• Look after your health and don’t allow yourself to indulge into bad habits.

Learn how sometimes smaller things in our lives make huge impact and you can take some learnings on a personal and professional level by following me on LinkedIn and on our official website. Also follow us on social media: Facebook, LinkedIn, Medium, Twitter, Instagram and YouTube.

Muhammad Sajwani is the Founder, Managing Director and Principal Consultant at Evolve HR which aims at transforming, enriching and evolving Human Capital of Pakistan. At Evolve HR, him and his team thrives in challenging assumptions that hinder organisational aspirations, by creating innovative solutions that yield maximum impact, scalability & benefit to a wider base of stakeholders. As a Business Coach and Organisational Consultant, Sajwani knows how to combine business insights with people insights to transform organisations and put them on the path to growth.