Belinda, 58, worked for decades as a program manager until she was laid off in 2022. When she tried to re-enter the job market after taking time away to care for her sick father, she hit a brick wall.
Despite applying for work for about six months, Belinda has received zero offers — including for jobs that did not require a college degree.
She’s stayed afloat financially thanks to good planning and help from family members. But the process “has taken my ego and just, like, smashed it to bits,” said Belinda, who asked to use only her first name for fear of hurting her future job prospects. Now she dreads when people ask how her job search is going. “It’s hard when everyone you know is working and you’re not,” she said.
While losing a job can be financially devastating, it also takes a psychological toll. Studies have found that unemployment can result in depression, anxiety, increased marital strife, and a greater risk of substance use problems. More and more people like Belinda are facing long-term unemployment — the latest U.S. jobs report found that the portion of unemployed people who had been out of work for more than six months rose to nearly 26 percent, the highest share in over three years. (Because of the government shutdown, the newest report uses data from August.)
Mass layoffs, such as those at recent events at UPS, Amazon, and GM, also make headlines. But the emotional fallout from job loss is “a big crisis that’s not getting a whole lot of attention,” said Ofer Sharone, a professor of sociology at the University of Massachusetts Amherst who researches long-term unemployment.
We spoke with Dr. Sharone and other experts about coping with the emotional repercussions of job loss.
Acknowledge your emotions.
Many people may try to brush aside the complex emotions associated with unemployment as they focus on writing cover letters, updating their résumés, and applying for jobs, Dr. Sharone said. But those feelings deserve “the same seriousness that we would treat the emotional fallout from a breakup of a serious relationship,” he said.
The mental upheaval can distract job seekers from their ultimate goal. For Belinda, that has meant an “unwillingness to network, to talk to people, to pretend I care,” she said.
Simply saying what you’re feeling out loud can be beneficial, Dr. Sharone said.
Kelly Foster, a former administrative assistant from Branchburg, N.J., has been unemployed for nearly a year and is seeing a therapist to cope with the stress of job searching. She once received “at least 10” email rejections within 24 hours — and on Sunday, her application to work at a bookstore was rejected in just seven minutes.
“On days like that, you want some help with how to keep your spirits up,” she said.
Therapy can be expensive, but some therapists charge sliding-scale fees based on a patient’s income. Additionally, the nonprofits Open Path Collective and Therapy4thePeople maintain directories of therapists who charge as little as $30 per session. Community-based mental health programs are another option.
Try reframing the situation.
Struggling to find work does not make a person less worthy than those who happen to be employed.
Still, workers are more likely to blame themselves after losing a job rather than considering the cultural and economic forces that play a significant role in the unemployment landscape, said David Blustein, a professor of counseling, developmental, and educational psychology at Boston College.
Remembering that variables like age discrimination and economic downturns are not in your control can reduce shame and self-blame, which are risk factors for depression and anxiety, he added.
Victoria Heuer, 56, an editor in Miami Beach, Fla., has been out of work for nearly a year, and her savings have dwindled to a couple of thousand dollars.
“My anxiety tells me it’s all about me,” Ms. Heuer said. Sometimes she’ll get stuck in negative thought cycles: “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, such as her beautiful backyard, her adult children, and her boyfriend, who can provide financial support.
Practicing gratitude “helps motivate me too,” she said.
Find your support system.
Emotional backup can be as important as networking after a job loss.
Amy Mazur, a career counselor, suggested visualizing your support system by creating a relational map using concentric circles to categorize the people who provide you with the most support and the least. Lean on the most helpful people, your “inner circle,” and focus on broadening that circle, while limiting your time with those who aren’t as beneficial, she said.
You can also seek out unemployment support groups through faith-based organizations, libraries, and nonprofits, such as Jewish Vocational Service, or on the Meetup website.
