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Coping with the Stress of Layoff and Unemployment
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When a person's job ends involuntarily due to budget cuts, it is
normal to feel a sense of loss and the need to take some time to begin
to heal. At least temporarily, you may have lost many things important
to you, including your daily work, your work associations, a structure
for your days, and financial security and status. Even though the
job loss may be due to budget cuts or reorganization and is not your
fault, it is common to feel some loss of self-esteem,or to think that
somehow you have failed. It can also be hard to tell your friends
and family.
Loss and the Grieving Process
Loss triggers a grieving process that may include the stages of
shock and denial, anger, resistance, sadness, and finally, acceptance:
- Shock and Denial
Even though you may have known for some time that the job would end,
it is still a shock when you get the actual message. It will take
some time to absorb the reality of the news.
- Anger
You may feel anger toward yourself, your employer, and even your family.
Thoughts like, "How could they do this to me?" or "Why
did I work so hard for them?" Such thoughts and feelings are
a normal part of the grief process.
- Resistance
Sometimes you may find yourself resisting the inevitability of the
layoff, e.g., "If I offer to reduce my hours or cut my pay,
they will take me back." In time, you will start to fully accept
the reality of your situation.
- Sadness
It is normal to experience feelings of sadness and to want to withdraw
after a job loss. However, if your job search is extended or you
have other predisposing factors, you may become more vulnerable
to clinical depression. Getting professional help is critical because
depression can interfere with your energy and effectiveness in finding
a job.
- Acceptance
Eventually, we all tend to work through loss and grief in our own
way, come to accept what has happened, and move on. However, you
may still cycle back and forth between stages. Typically, you will
have good days and bad days as if you are on an emotional roller
coaster. Be patient with yourself and the process. In time, things
will even out.
Ways to Manage the Stress of Job Loss
- Give yourself time to adjust
Allow yourself some time to absorb what has happened, deal with the
initial emotional reactions of yourself and significant others. Be
open to support from and discussions with those at work.
- Don't be ashamed.
The one good thing about all the jobs that have been lost in the
last decades is that there is less stigma attached to losing your
job due to economic factors. It is not a matter of personal failure
to lose one's job due to cutbacks or layoffs.
- Tell your family and friends as soon as possible.
By opening up to those who care about you, you will immediately gain
support from the most important people in your life. They may also
be a source of job information.
- Keep open communication with your significant others.
Spouses, partners, and children are also affected by your job loss.
Give them permission to talk about their reactions and concerns. Have
a family meeting to discuss how the family will cope and get everyone's
ideas. Explain the economic forces that led to the job loss. Reassure
children that the family will work together to get through this time.
- Think of the job loss as a temporary setback.
The way we "frame" what happens to us has everything to
do with how we cope and move forward. Success in any endeavor depends
on how one views setbacks in life. This is a challenge, not a failure
or the "end of the world." Don't compare yourself with
others who have lost their job -- everyone deals with it differently.
Think positively, e.g., "I can handle this one step at a time."
- Join a job seeker's support group.
No one can understand what you are going through better than your
peers. Often you can share thoughts and feelings in a support group
that you cannot share elsewhere. You will also get good advice and
decrease any sense of isolation.
- Use every community and networking resource available.
Now is not the time to try to go it alone. Reach out and use everything
that is offered to you by UC Berkeley and in the community. A crisis
like this gives you the opportunity and permission to get help.
- Share your feelings with trusted family and friends.
Admit to significant others and your support system your feelings
of anger, fear, frustration, and sadness. It will help you regulate
your actions and stay motivated. Keeping a written journal of how
you feel and what is happening can be a release for your built-up
emotions.
- Deal with your fears directly.
One good way to reduce your anxiety is to clarify what you are most
afraid of and begin to work on a plan to address the fear, e.g., that
you will never find another job. To paraphrase the famous statement:
the biggest thing we have to fear is fear itself. This fear can paralyze
us and pull us down.
- Avoid negative people and ways of thinking.
Spend time with people who are confident in you and your future
and who have worked through their own crises in a positive manner.
Talk to those who have constructive ideas and advice. Look for the
positive side of unemployment, e.g., an opportunity to spend more
time on personal interests or family.
- Do what you can and accept what you cannot change.
Remember the serenity prayer: "Grant me the serenity to accept
the things I cannot change, the courage to change the things I can,
and the wisdom to know the difference." Despite all your hard
work in searching for a job, many other factors will also determine
when you find work.
- Take care of your health.
Sleep, exercise, relaxation, and good nutrition are more important
than ever during the stress of unemployment. Use the extra time to
set up that exercise program you never had time for when you were
working so hard. Avoid the use of drugs and alcohol to deal with stress.
Take scheduled breaks from your job search and allow time for fun.
- Get professional help, when needed.
If your distress and sadness re: your job loss turns to deeper anxiety,
depression or dispair, get some help from a mental health professional.
When you're unemployed, it's not unusual for relationship problems
to also start to surface at home. If family problems persist, it
may be helpful to see a couples or family counselor.
Related Services at the Tang Center
CARE Services for Faculty and Staff, the campus faculty and staff
assistance program, is available to meet with employees who are experiencing
the personal and work-related stress of layoffs. Call for a free,
confidential appointment at (510) 643-7754.
Back to Care Services home page >
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