Job loss may make you feel like a rug was pulled out from under you, which can feel painful or unsettling for many people.
Lack of employment can cause financial, relationship, family, and other daily stressors. Talking to friends can be a lot harder.
What do you even say when everyone’s discussing their work life? How do you handle conversations with people who want to know your role and experience? It’s all frustrating and can make you feel hopeless.
During the time between roles, many people experience a wide range of thoughts and emotions about themselves and their future.
The article also explores tips to care for your mental health during unemployment and how anxiety therapy helps navigate job hunting. Additionally if your company is partnered with us, you can explore our EAP services.
TYHO provides in-person and online therapy in Singapore. Our platform connects clients to vetted and experienced Psychotherapists, Psychologists, and Counsellors in Singapore. We refer to all our mental health professionals collectively as "Therapists", given the overlap in their scopes of practice. A majority of our Therapists are members of recognised bodies such as the Singapore Association for Counselling (SAC) and the Singapore Psychological Society (SPS). If you'd like help with selecting someone suitable, WhatsApp us at +65 9831 0005 or email us at [email protected].
Our lives are often closely connected to the work we do. Nearly every social conversation begins with, ‘What do you do?’ ‘What is your passion?’ and ‘Do you like your work?’
Many of us may feel that our values and self-worth are linked to the work we do. When a job is lost, it may disrupt daily routines, stability, and social connections.
With so much work stress, job loss, and burnout in the corner, this is a good time to ask: How does all of this affect our mental health? And what can we do to counter the negative emotional impact?
A job loss can cause a lot of grief from losing:
A recent study found that a loss of collective purpose had a direct and negative effect on a person’s mental health after a job loss.
A daily routine keeps us active and motivated to get through the day.
Sometimes, a work schedule may also have positive effects on our physical health — Have you ever travelled longer than 1 hour to reach your workplace? The small things you notice about the world and your surroundings during travel can also make you happy.
When work is no longer part of your daily life, you may experience:
But guess what? Feeling anxious or moody due to unemployment is a normal response to a stressful situation.
It can be helpful to give yourself space to feel your emotions, reach out for support, and take small steps to look after your well-being during this transition.
While self-care tools may not land you a job automatically, they may make you resilient enough to handle some of the most difficult times of your life.
The tips shared here may seem obvious, but people struggling with unemployment are also struggling with some of the most basic human needs.
Anne from the show ‘Anne With an E’ says, ‘I’m in the depths of despair. Can you eat when you are in the depths of despair?’
When we’re feeling the lowest, we tend to deny ourselves basic care. Do you feel like eating when you’re angry? The answer is probably no. The common reaction would be to walk away from the food. During times like these, your feelings may need attention and care.
Hence, these are the times we may need to hold extra space for self-compassion.
So, let’s break down some of the ways you can take care of yourself during a job loss.
Think of any basic movements you can incorporate into your day. For example, if you’ve been sitting for more than an hour, simply stand up. Stretch your arms, do some jumping jacks, or rotate your head.
Movements can be as simple as moving away from your desk or bed and walking to another location.
If you can’t go to the gym, try going to a park. If you can’t walk or run, try playing on the swings or slides.
Do you struggle to even step out of the house? Take on some household tasks like washing utensils.
When you start to move after a long rest, your body and mind may resist. Hence, you may need to find compelling ways to motivate yourself.
For some people, listening to music while cleaning the house can be a great form of movement. For others, talking on the phone and strolling inside the room can do the job.
Movement like this may support your mental and physical well-being and help you feel more grounded during stressful times. Movement is something expert counsellors may also recommend during sessions.
‘Move your mind’ may sound funny, but it means working your cognitions.
Keeping your brain alert and entertained is a great way to find joy and happiness in your life. Here are some ideas that may help:
Remember that the above tasks do not have to be strenuous. For example, you can read articles, newspapers, transcripts, or even recipes. Reading, in any form, can positively change your brain.
Research also shows that readers are more open-minded, empathetic, and self-compassionate.
It’s so easy to grab instant noodles or avoid eating when unemployed.
Some people struggle to eat due to feelings of worthlessness. However, remember that your worth does not matter only when you work. Your existence has immense value regardless of your occupation, financial, or economic status.
Food has a significant impact on your lives. It is not only fuel for our body but also for our brain.
Eating poorly or avoiding food can affect your mood, emotions, and cognitive abilities and in some cases, could contribute to low mood or stress.
Below are some tips if you’re struggling to eat right:
This goes without saying: Nothing is more important than connecting with your community.
Decades of research show that talking to other people during times of distress can lead to happiness and resilience. This can be a friend or family member or a professional like a therapist, counsellor, or a psychologist.
You may also wish to seek EAP services such as corporate retrenchment support if your organisation offers them.
If you find that job loss is affecting your relationship with your partner, it can be helpful to talk to a couples therapist in Singapore.
When you’re stuck in a difficult situation, it can be hard to find solutions.
On the one hand, if your brain is thinking about all the negatives of your current situation, you may spiral more and more into its depths.
On the other hand, your loved ones may:
The first four points focused on self-care. Interestingly, the last thing, finding a purpose, should focus on the care of other people.
That’s because purpose and values are different from goals. A goal can help you achieve your purpose, while a purpose can shape your life.
For example, reducing your weight might be your goal. But why do you want to reduce it? What difference would it make? Imagine you’re a parent, and your child sees you growing old and weak too quickly. Your purpose, then, might be to stay healthy and joyful for longer — to be there for your children, present both mentally and physically.
It may be helpful to pause and reflect on what gives your life a sense of purpose. Questions such as these may help guide that reflection: Why do you want a job? What kind of difference would you like to make in the world, however small it may be? What motivates you to get up in the morning? What thoughts stay with you at the end of the day?
Your reflections may help you reconnect with what feels meaningful.
Maintaining your mental health while hunting for career opportunities is a job unto itself.
The process of attending multiple interviews, writing hundreds of different types of assignments, and being rejected can make you feel exhausted and burned out.
Hence, it’s important to follow some simple methods to ensure that you stay healthy and resilient during this time.
It can be hard to do other things during the job search. You may apply to positions throughout the day, but this stress can negatively affect your health.
Writing about yourself, writing about the company, and finishing assignments constantly is mentally draining. Hence, it’s important to switch tasks every now and then.
When you feel yourself hitting a wall, pause and do something completely unrelated to work. Try a new recipe, go out for a walk, talk to a friend, or watch some TV.
Focus on physical sensations that can help ground you. Try meditating or deep breathing exercises, do art, stretch your body, or listen to music.
Sometimes, focusing away from the important task at hand can help you come up with a fresh perspective.
It is easy to look at your friends and talk down about yourself. However, remember that they’re living completely different lives and may also have shortcomings you may not have known.
This is also the best time to log out of LinkedIn or other social media apps. People online may only show aspects or snippets of their accomplishments. The effects of social media on your mental health during such times can be harmful.
Remind yourself that life is not a race. There is no competition to be won. Your career journey can be approached with patience, self-compassion, and a focus on your own well-being.
Professional therapists or counsellors in Singapore often suggest finding healthy ways to release your emotions. If you feel your throat stuffed up or despair in your gut, take a break to sit with those emotions.
Allowing yourself to cry when you need to can be a gentle way to acknowledge and process your emotions. Crying can help release the good chemicals in your brain and may even make you feel better afterwards.
If you’re feeling frustrated, scream into your pillows or talk to a friend. Sometimes, going for a run can also release your pent-up emotions.
All feelings are meant to be felt and released. Holding in emotions for long periods may sometimes contribute to physical tension, headaches, or digestive discomfort. Research shows that trauma or distress has a direct connection to physical illness.
Finding a job is one of the hardest things anyone can do. It’s scary not to have a stable income, demoralising to be rejected time and again, and uncertain when the future feels unclear.
But remember that you are not alone in this process.
Talking to a qualified Therapist at TYHO can help you cope and regulate your emotions. Personalised therapeutic care is scientifically shown to improve resilience.
If you’re unemployed, it’s important to:
Move your body and mind
Eat right
Talk to your loved ones for support
Find a sense of purpose in life
If you’re in the process of looking for a job, remember to:
Switch tasks and take breaks
Avoid comparing yourself to others
Feel and release your emotions as they appear
Talk to a Therapist today for professional support, or explore our EAP services .
If you are in crisis, or another person may be in danger, do not use this site. Please refer to these resources instead.
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