Coping with Emotions of a Job Loss

Losing a job can be one of the most stressful events in life. Learn steps you can take to help cope with the emotions of this setback—and this crisis—in a positive way.

Be gentle with yourself

After losing a job, it’s normal to feel anger, frustration, shock and even a sense of grief. You can probably add other emotions to this list, too. But even though you can’t control what’s happened to you, you can be more aware of how you react to your emotions—and use more helpful ways of coping to keep moving forward.

• Accept your feelings. Try writing them down in a journal or other technology device. Try to develop a mindset that this is a journey and keeping track of your progress can help keep things in perspective.
• Keep your family close. If you have a supportive family, talk with them about how you’re feeling how they can support you. Keep in mind that your family may also be struggling with financial and other concerns themselves.
• Stay connected to others. Reach out to friends and extended family through video chatting and social media. Check with your place of worship or other community resource for information about how to conduct a job search, revise your resume or other skills that could help with your job search.
• Volunteer. If you have time, there are many sources for volunteering. Calling a friend or neighbor who needs help can give you a new focus—and sense of purpose. Another positive: Every person you meet could be a potential source of work or job information.

Set yourself up to feel more empowered.

Think back to healthy ways you have handled loss in the past. As you practice resilience during this time, there are ways you can make headway toward your next job opportunity—and more stability.

• Set a daily routine. Following a schedule can help you feel motivated and more productive during your day.
• Join a professional network. Make new connections or reconnect with people in a similar field. Tell people you know that you’re looking for a job—friends, neighbors and people from your place of worship. Reach out for information on how to conduct a job search or what to do to improve your resume. Have several copies of your resume available at all times.
• Sharpen your skills. When you’re working, it’s not easy to take time to learn new skills. Use this extra time to do just that.
• Make a plan for your job search. Think about your goals and build small steps to help you get there. Chunking these out can make them more achievable.
• Tap into resources. To help keep you on track, go to usa.gov Opens in a new window and U.S. Department of Labor Opens in a new window for helpful unemployment resources. Though it may be a time-consuming process, you may want to apply for monetary resources that are available to you.

Practice healthy habits

There’s no question that this is a stressful time. To help you cope, take steps to make your health a priority every day.

• Relax your muscles. Try meditation or deep breathing. Gentle stretches or a warm shower might feel good if your muscles are tight. If you haven’t meditated before, learn a few techniques and try for just a few minutes the first day. There are many available for free online. Find one that works best for you.
• Get moving. Being active under stay-at-home restrictions can be a challenge. It’s worth making the effort. Most states allow walking, running and jogging by yourself. You can also look into home workout or yoga videos online. Talk with your doctor before significantly increasing your activity level. And ask about the amounts and types of activities that might be best for you.
• Eat a balanced diet. Do your best to eat fruits and vegetables, proteins low in fat and salt, and low-fat or fat-free dairy. Dried beans and peas add healthy fiber to your diet. Get tips on eating healthy on a budget Opens in a new window.
• Sleep well. Although it may be hard some nights, getting enough sleep can help you handle the stress in your life. Healthy adults ages 26 to 64 should get 7 to 9 hours each night.
• Watch unhealthy sources of coping. Some people turn to drinking, overeating or using illegal drugs when confronted with job loss. But these can be harmful to your health. Plus, if you want to present yourself as a suitable job hire, using these substances or ways of coping won’t help you achieve that goal. If you or a loved one is facing a mental health or substance use disorder, contact the National Helpline Opens in a new window.

Give yourself credit for staying strong and healthy during this difficult time. Embrace the support and resources that are available to you. But if the stress of your situation is overwhelming, please talk with your provider or a mental health counselor.

If you are in a crisis or if you have thoughts of hurting yourself or others, or you know someone having those thoughts, seek help right away. Call or text 988 to connect with the 988 Suicide and Crisis Lifeline if you or a loved one is having a mental health or substance crisis. If you have an immediate, life-threatening emergency, call 911.

Sources:

Helpguide. Job loss and unemployment stress Opens in a new window. March 12, 2024.

U.S. Department of Agriculture. What is MyPlate? Opens in a new window Accessed July 1, 2024.

Centers for Disease Control and Prevention. Alcohol use and your health. Opens in a new window May 15, 2024.

National Institute of Mental Health. I’m so stressed out! Fact sheet Opens in a new window. Accessed July 1, 2024.

Sleep Foundation. How much sleep do you need? Opens in a new window May 13, 2024.

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This service should not be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. The information and therapeutic approaches in this article are provided for informational and/or educational purposes only. They are not meant to be used in place of professional clinical consultations for individual health needs. Certain treatments may not be covered in some benefit plans.

Insurance coverage provided by or through UnitedHealthcare Insurance Company or its affiliates. Administrative services provided by UnitedHealthCare Services, Inc. or their affiliates. Do not reproduce, transmit or modify the content set forth herein in any form or by any means without written permission of UnitedHealthcare.

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Last updated: June 18, 2024

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