Belinda, 58, worked as a program manager for decades until she was fired in 2022. When she tried to re-enter the workforce after taking time off to care for her ailing father, she hit a brick wall.
Despite applying for jobs for about six months, Belinda received no offers – even for positions that didn't require a college degree.
Thanks to good planning and the help of family members, she was able to stay afloat financially. But the process “took my ego and just ripped it to shreds,” said Belinda, who asked that only her first name be used for fear of hurting her future job prospects. Now she's afraid when people ask how her job search is going. “It’s hard when everyone you know is working and you aren’t,” she said.
While losing a job can be financially devastating, it also takes a psychological toll. Studies have found that unemployment can lead to depression, anxiety, increased marital conflict and a greater risk of substance use problems. More and more people like Belinda are experiencing long-term unemployment – the latest US jobs report found that the proportion of unemployed people who had been out of work for more than six months rose to almost 26 percent, the highest proportion in over three years. (Due to the government shutdown, the latest report uses data from August.)
Mass layoffs, such as those recently at UPS, Amazon and GM, are also making headlines. But the emotional impact of job loss is “a major crisis that doesn't get much attention,” said Ofer Sharone, a sociology professor at the University of Massachusetts Amherst who studies long-term unemployment.
We have with Dr. Sharone and other experts discussed how to deal with the emotional impact of job loss.
Acknowledge your feelings.
Many people may try to push aside the difficult emotions associated with unemployment as they focus on writing cover letters, updating their resumes and applying for jobs, Dr. Sharone. But those feelings deserve “the same seriousness with which we would treat the emotional consequences of breaking up a serious relationship,” he said.
The mental upheaval can distract job seekers from their ultimate goal. For Belinda, that meant she was “unwilling to socialize, talk to people and act like I cared about her,” she said.
Simply saying what you're feeling out loud can be beneficial, Dr. Sharone.
Kelly Foster, a former administrative assistant who lives in Branchburg, New Jersey, has been unemployed for almost a year and is seeing a therapist to deal with the stress of job hunting. She once received “at least ten” email rejections within 24 hours – and on Sunday her application for a job at a bookstore was rejected in just seven minutes.
“On days like that you need help keeping your spirits up,” she said.
Therapy can be expensive, but some therapists charge sliding scale fees based on the patient's income. Additionally, nonprofits Open Path Collective and Healwise have directories of therapists that charge as little as $30 per session. Another option is community-based mental health programs.
Try to reframe the situation.
The difficulty of finding work does not make a person less valuable than those who currently have a job.
Still, after losing their jobs, workers are more likely to blame themselves rather than consider the cultural and economic forces that play a large role in the unemployment landscape, said David Blustein, a professor of counseling, developmental and educational psychology at Boston College.
Considering that you can't control variables like ageism and economic downturns, you can reduce shame and self-blame, which are risk factors for depression and anxiety, he added.
Victoria Heuer, 56, an editor in Miami Beach, Florida, has been unemployed for almost a year and her savings have dwindled to a few thousand dollars.
“My fear tells me it’s all about me,” Ms. Heuer said. Sometimes she gets stuck in negative thought circles: “Nobody wants to hear from me. Nobody wants to talk to me.”
To ground herself, she practices giving thanks for the good things in life, like her beautiful garden, her adult children, and her boyfriend who can help her financially.
Practicing gratitude “also helps motivate me,” she said.
Find your support system.
Emotional support can be just as important as networking after a job loss.
Amy Mazur, a career counselor, suggested visualizing your support system by creating a relational map with concentric circles to categorize the people who provide you the most and least support. Rely on the most helpful people, your “inner circle,” and focus on expanding that circle while limiting your time with those who aren't as helpful, she said.
You can also find unemployment support groups through religious organizations, libraries and nonprofits like the Jewish Vocational Service or on the Meetup website.
Jeff Lareau, who is 41 and lives in Oak Park, Illinois, was fired nearly a year ago along with more than 100 of his colleagues. Together they founded a support group on Discord.
Mr. Lareau's severance package expires in January and he said, “I have a feeling of fear in my stomach every day.”
In October, he sent a message to the group: “Whelp, it doesn't look like any of the jobs I applied for are going to work out, so I'm feeling pretty depressed right now.” He added: “I'm accepting all positive vibes at this time.”
Soon he had received several supportive comments and more than 20 heart and hug emojis.
“I know it’s a super small thing,” he said, “but it means a lot to me.”