Unemployment has more than just an economic impact on our lives. M. Harvey Brenner (1973, 1999) in Mental Illness and the Economy estimates that every 1% gain in unemployment over 3 years is accompanied by 20,240 cardio failures, 495 alcohol deaths, 920 suicides, 628 homicides and 4,227 admissions to psychiatric hospitals. Yet, little attention is paid to the psychological impact of unemployment.

In my new Kindle book, How to Stay Up in a Down Job Market: Survival Skills for the Unemployed, I address 9 strategies you can begin implementing immediately to start fighting the emotional storm that often accompanies unemployment. This concise book is not meant to be a panacea; I can’t give you a 30-day money back guarantee. However, I can assure you that there are psychological strategies you can learn to employ that will prove helpful. Because unemployment is such a threat to our well being, it is critical that you reduce the psychological impact of job loss. While it is hoped this book will be helpful, it cannot replace the help a physician or mental health professional can provide when needed.

The research clearly indicates that unemployment creates a level of prolonged stress which can be debilitating in terms of one’s physical and mental wellbeing. There are a number of simple strategies presented in the book that focus on reducing the stress you are experiencing.

Central to my approach is that if we want to change how we feel there are two buttons we can push. We can change our thinking and/or change our actions. When an event occurs, we immediately begin to evaluate it. Our evaluations might be rational and helpful. Unfortunately, sometimes they are irrational and lead to emotional upset and self-defeating behavior. This can especially occur when confronted with adversity. The book addresses how you can challenge irrational thoughts and the necessity to replace them with positive thinking. A simple example would go something like this: “I lost my job, I’ll never find another in this economy.” A more helpful and rational thought would be: “It will be tough to find another job and might take awhile. I better work on it everyday.”

If we want to change how we feel, we also need to focus on our actions. Of course, we need to engage in job search activities, but the book emphasizes the need to also engage in activities that improve our mood and motivation. In my opinion, it is critical to include activities such as reading, gardening, walking, exercise, or anything else you enjoy.

We can use such activities to reinforce the completion of less inherently interesting chores like searching job boards each day. It has been my experience with clients who find themselves really stuck, that focusing on activities proves more useful at first than attacking irrational thinking. For one of my unemployed clients, taking the time some mornings to drive her children to school gave her a sense of satisfaction and helped start her day. When she was working, she never had been able to drop them off or pick them up. Another client, an unemployed father for the first time could help his children with homework. It helped him feel he was contributing to the family’s welfare even though he was out of work.

While we know that finding a new position takes hard work, we often ignore our physical and mental health. Just reading this book will not change how you feel. If you want to limit the potential damage of unemployment to you and your family’s well being, you will have to work just as hard everyday to sustain your physical and emotional health. The book is available at Amazon in paperback and Kindle editions.

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