Coping With Job Loss
This article provides basic information about how to cope with the emotional and financial stresses often associated with losing a job. It also offers helpful strategies on communicating with family members, main tain ing financial stability and beginning a job search.
| Scott states, "I was recently laid off from my job of 15 years when the company was bought out. I'm not sure how to prepare to re-enter the job market -- or what to do while I'm between jobs. Can you help?" |
Coping With Job Loss
Losing a job affects everyone differently, but for most it is highly stressful. You may experience a wide range of emotions including shock, anger, guilt, depression and possibly even relief. As with any life change, it will take some time to adjust. Remember, some negative feelings are normal, but it is important to cope with stress in a positive way. The following tips may help:
Stress Management Tips
- Maintain a positive attitude. Although this is a difficult time, keep your spirits up and your self-esteem intact. Recall past successes and focus on your strengths. Try to view this as an opportunity to change, grow and explore new possibilities.
- Avoid isolation. Network with former colleagues and business contacts, and seek support from family members and friends. Isolating yourself from others can lead to loneliness and depression -- and may compound the problem.
- Stay healthy. Keep your body and mind healthy while you face the challenges ahead. Remember to eat properly, exercise (with the approval of your doctor) and allow time for fun and relaxation.
- Join a support group. Support groups offer an opportunity to talk and network with others in similar situations, vent frustrations, and seek help and advice. If you cannot find a support group, consider starting one on your own, possibly with other colleagues who have lost their jobs. If you are feeling severely stressed or depressed, seek help from a doctor or other professional.
Communicating With Your Family
Unemployment can be a stressful situation for the entire family, especially children. Explain to your family what has happened and how it will affect the family. Although you will need to adapt your conversations to the age and personalities of different family members, try to be upbeat and reassuring. Children, in particular, may feel scared or possibly even guilty. Explain that the whole family may have to make adjustments, but that the situation is temporary. The following tips may also help:
- Build family spirit. Reassure your family regularly, and let them know that you need their support as much as they need yours. Invite family members to brainstorm for possible solutions or job opportunities.
- Be honest. Be open and honest with your family about how your job search is progressing. Hiding the truth may only complicate matters.
- Maintain family routines. Although your schedule and routine will change while you are out of work, try to maintain a sense of normalcy and stability by maintaining as many family routines as possible.
- Make time for fun. Take advantage of extra time you may have at home -- and spend quality time with family members.
- Seek help. Consider joining a family support group. Local community centers, YMCAs, mental health agencies and colleges often offer support groups for the unemployed and their families.
Most children will be fine, but watch for signs that may indicate your child(ren) are suffering from stress. Extreme behavior that interferes with daily life, such as increased hostility and temper tantrums, sleeping problems or complaints of frequent stomachaches or headaches, may indicate that your child is anxious or stressed. If you notice any of these symptoms in your child, speak to your pediatri cian or other health professionals. It may also help to speak to your child's teachers and caregivers so they can provide additional support if necessary.
Maintaining Financial Stability
For many, one of the most difficult aspects of unemployment is the loss of income. Here are some helpful strategies that may lessen the financial impact of losing regular income.
- Re-evaluate your budget. Determine how much money you need to pay for essential monthly expenses such as rent, utilities, car payment, etc., and cut back on "luxury" expenses such as entertainment and travel. Remember to consider all of your assets (savings, investments, mortgages, etc.) should you need to tap into other sources.
- Utilize helpful resources. There are many books, magazines and computer programs designed to help you manage your money. Visit your local library or investigate web sites on the Internet for helpful financial tips and advice.
- Seek professional help. A financial planner can help you assess your financial situation -- and manage your money. Keep in mind that, while most professionals charge an hourly fee for services rendered, some may provide an initial consultation at a reduced fee. To find a financial planner in your area, check the Yellow Pages of your local telephone directory.
- Notify creditors of your sit u a tion. If necessary, notify creditors of your situation. You may be able to work out a flexible payment schedule or a debt consolidation plan. The National Foundation of Consumer Credit offers money management advice and credit and debt counseling services at no or low cost. They can be reached at 800-388-2227 or at www.nfcc.org.
- Apply for unemployment benefits. You may be entitled to a portion of your salary through government unemployment benefits. Contact the unemployment office in your area for information on eligibility requirements.
- Consider temporary part-time employment. Consider working part-time, even if it is not career-related, to provide some monthly income and absorb some of the financial burden while you are job hunting. Keep in mind, however, that part-time employment may affect your eligibility for unemployment benefits.
Beginning Your Job Search
Unplanned job changes can be up set ting, but they can also provide op por tu ni ties for positive change. Use this time to identify your skills, abilities and interests -- and to set future career goals. This exercise will provide direction in your job search and help you focus on a career path that will be fulfilling, both personally and professionally. In addition, the fol low ing strategies may help:
- Update your resume. Your resume is one of the most important tools in your job search. Resume styles change over time and vary from industry to industry, so be sure your resume is appropriate and up to date. Consider reading some books on the subject or hiring a professional to help you write it. Note: While professionals may charge a fee, it may be worth the investment; consider budgeting it into your expenses.
- Utilize your time. Make your job search a "full-time job." Maintain a regular work schedule and map out how you plan to use your time each day. Create an overall plan for your job search; list job-finding strategies such as targeting employers and contacts you plan to pursue.
- Network. Contact friends, former colleagues, clients and business contacts to ask for advice, suggestions and possible job leads. Keep in mind that your contacts don't necessarily have to be colleagues or people in your industry; neighbors, family friends and acquaintances from clubs, religious groups and other non-business activities may be just as helpful.
- Improve your skills. Enhance your marketability to prospective employers by educating yourself or improving your skills or trade. Local colleges and universities, community centers and YMCA/YWCAs often offer a multitude of courses in just about any field or career. Keep in mind that there may be a fee for these classes.
- Attend job-hunting/networking seminars. Local professional groups, community centers and your public library may offer job-hunting and networking seminars. These meetings are a good forum for making contacts and exploring possible career options. They are generally offered at no or low cost.
- Consult a career counselor. Professional career counselors can help you identify a target career by offering a wide range of services that may include career counseling sessions, tests to assess your abilities and interests, career plan development, and job search and resume writing assistance. Though most career counselors charge a fee, some may provide an initial consultation at no charge or at a reduced fee. To obtain a list of certified professional career counselors in your area, contact the National Board for Certified Counselors by e-mail at nbcc@nbcc.org or by phone at 336-547-0607.
- Investigate a variety of resources.
In addition to searching the classified ads in your local
newspaper, consider other resources that may provide job leads such
as trade publications, headhunting agencies and the Internet. There
are numerous career- and job search-related web sites on the
Internet offering career tips, information on employment trends,
listings of available positions and opportunities to post your
resume. These are a few you may want to investigate:
- Monster.com -- www.monster.com
- Wall Street Journal -- www.careerjournal.com
- Career Builder -- www.careerbuilder.com
- Job Bank USA -- www.jobbankusa.com
- America's Job Bank -- www.ajb.dni.us
Source: A LifeCare Guide: Coping With Job Loss, 2009.
This publication is for general informational purposes only and it is not intended to provide any reader with specific authority, advice or recommendations. Where you deem necessary, we suggest that you seek advice regarding your particular situation from the appropriate professional.
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