I don’t want to hear anyone here minimize the effects of job loss. Because only those who have lived through it can understand the state of mind behind it. The next time your unemployed friend complains about feeling down since being laid off or getting fired, remember that depression is an illness that can be associated with job loss. Symptoms of depression range from somatic disorders to sleep disorders, anxiety, low self-esteem and much more.

People who’ve recently lost a job are at special risk for developing major depressive disorder (MDD). Each year, about 6.7% of U.S. adults experience MDD and women are 70% more likely to go through MDD.

2016, Depression After a Job Loss: Statistics and How to Cope, Healthline.com

There is a correlation (and a vicious circle) between mental disorders and unemployment since one can lead to the other. In France alone, unemployment would kill between 10,000 and 20,000 people per year. Abroad, the US Department of Veterans Affairs described the effects of unemployment on suicide risks in a 2019 study, as “a stronger risk factor for suicide among men than women”. In case of depressive episodes after job loss, it is important that you consult a professional.

If, on the other hand, you are at the stage where you have recently lost your job and need a helping hand to overcome this ordeal, I suggest you follow some advice that worked for me, after getting fired. Maybe the following steps based on research and my personal experience will give you a head start in dealing with your job loss.

1. Allow yourself to feel – and express your feelings

Be confused, in denial, angry, sad, anything, as long as you feel. You are going through a rough time. Don’t be too harsh on yourself. Instead, find a way to express your feelings constructively, by writing them down or by reaching out to your loved ones.

Get assistance from your friends and family but don’t neglect important things: apply for unemployment benefits. Keeping your financial resources stable despite the circumstances is crucial. Besides, check your health insurance to guarantee your health coverage.

I vented so much to my friends and family I thought they would abandon me. But I was lucky enough for them to be understanding, even when I pretended to be fine. External support was essential, and after two months of crying, complaining, playing games, eating candy and sitting my ass at home, I decided it was time to move on and live my best life.

2. Process and accept – but reach out for help

Yeah, you really did lose your job. It really happened, but you’re going to survive it. Just remember, your career doesn’t define who you are. If you look around, you’ll see that a lot of people have gone through the same thing. Learn from the experiences of others by going to forums, blogs, you can even find support groups and discover an online community that understands you. The most important thing is that you find someone to talk to, and that you are not alone, you will find that it will be easier to think about something else afterwards. It’s not easy, but if I can do it, so can you.

3. Take time to find yourself again – and prepare your future

Travel if you can, meditate, meet people, start a project, try new things. You need to reconnect and ask yourself the right questions. Was I happy with my job? What would make me happy?

It is now or never time to reevaluate your career path, make this an opportunity for introspection. Sometimes, a break (even forced out) is exactly what we need to figure things out.

In my case, although I loved my job, I wasn’t sure I wanted to pursue a career in marketing. I was open to the idea of taking on new roles that would allow me to not be stuck in an office, and to make a real connection with people, even if it meant earning less income. I decided to travel to Spain, Portugal, Africa, India within 6 months of being fired. Traveling was my therapy, but I only did it because I could afford it.

4. Re-invest in yourself – you can finally take that online course

Establish a routine to feel in control. Get out of your comfort zone: learn new things, improve your skills, get certifications. Make this temporary unemployed time a springboard for the next steps in your career or your personal life.

I always love speaking another language, so I used my time to start learning German. The idea was to start preparing for the next steps with my German partner, by learning his language.

5. Slowly get back on track – the world has been waiting for you

Are you ready to start your full-time job search? Your self-esteem took a hit but you can restore it with time. Keep your professional connections updated and get back on the job market. Update your resume, social media and find job leads from LinkedIn, Monster etc. Remember: your goal is not just to job hunt, you don’t want to just find a new job, you are pursuing THE job.

6. Own your job loss – like a boss!

You lost your job, but you did something positive with it. Overcoming this ordeal is already a tremendous accomplishment that is now part of your history. Don’t feel embarrassment or shame when facing potential future employers. On the contrary, tell them proudly how losing your job made you an asset for them. After all, you’ve learned new skills, spent time getting to know yourself better, you know exactly where you want to go. The recruiter will understand that your entire journey has led you to him, and will recognize your value.

Job loss depression: 6 steps for boss ladies to bounce back – infographic

If you need more help, take a look at the following specificities about job loss depression:

• You have been wrongly fired: seek professional legal advice. I know, my experience getting fired was awful and felt unfair. Depending on your country, your rights differ. But you can still get legal counselling and check your rights and benefits as a newly unemployed worker.
• After a few months, you are still very stressed about the situation: the way you perceive yourself has been altered, and your job played a big part in your life. Then you should explore the reasons why losing your job is so stressful.
• You can’t imagine a positive way to overcome your job loss: You might be experiencing MDD and it’s a serious condition that must be treated. Get help from a professional who will provide clear directions. Read about symptoms of depression after a job loss.

Have you ever lost your job? Tell me your story in the comments or share this article with someone who needs it.

The Author / L'Auteure

Jane

I’m a twenty-something french-african digital marketer passionate with travel, video games, technology. I write about my experience as a woman, as a black woman, as a woman at work, as a black woman at work, as a black woman who travels… Well, I think you get it, and I hope you can relate to my stories because I write to empower and inspire other women to share theirs.

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