Laura Campagna

Feeling worried that you may lose your job and experiencing grief if you are laid-off is a natural reaction, especially in the current unstable job market. According to the Bureau of Labor Statistics, the national unemployment rate is more than 9%, the highest since the 1980s. In an interview with CBS, psychiatrist Dr. Sudeepta Varma warns that during this unpredictable time it is possible for people to slip into clinical depression and anxiety, sometimes rapidly. Mental wellness can be maintained by trying to reduce stress and identifying symptoms of mental instability.

In a recent HealthDay News article, psychologist Michael McKee, Ph.D. and psychiatrists Jeff Brantley, M.D and Carole Lieberman, M.D. provided some insight on stress reduction after a job loss. Dr. Brantley advises to “…take some time for reflection, and use this opportunity to figure out what type of work might really make you happy.” Writing down three positive affirmations at the end of each day can help you recognize your strengths; for example, today I enjoyed: spending time with my family, reading a book, and going for a walk outside. Updating your resume, checking the classifieds for jobs, and registering for online career services are productive ways to help you stay motivated, but if you find yourself spending most of your time doing these activities, take a break! Obsessing about finding a new job will only amplify your job-loss anxiety.

If you are having difficulties sleeping or feel anxious, try to clear your mind before bed by using relaxation techniques, such as meditation or yoga. Find at least half an hour a day to focus on an activity that you enjoy doing that is not involved with work or school, such as watching TV or reading a book. “Exercise regularly and eat well to keep yourself healthy and to help stave off depression,” says Dr. McKee. If you had to forgo your gym membership, go for a run outside or check your television guide for a fitness channel.

When experiencing stressful circumstances, such as a job loss, looking for symptoms of anxiety and depression in yourself is important to maintaining mental wellness. “Losing the job... isn't so much the problem, but the anxiety and the depression and the substance abuse [that can follow]... are often extremely more damaging than the job loss,” states Dr. Varma. According to the Freedom From Fear website, there are several symptoms of clinical anxiety and depressive illnesses. If you have a change in sleeping habits – sleeping more, sleeping less, or trouble falling asleep – you may want to reflect if anxiety over loss, or impending loss, of a job is a factor. Other symptoms of anxiety and depression are changes in appetite (eating more or less than usual), irritability, inability to concentrate, and even upset stomachs and headaches.

If you notice symptoms in a loved one, the best thing to do is to confront them and ask how they are feeling. If these symptoms seem to be controlling your life, talk to your doctor or a mental health professional. Whatever the circumstance – employed or unemployed – it is important to remember that you are not alone in whatever you are feeling and that there is help available.

*Laura Campagna completed an undergraduate internship through Wagner College at Freedom From Fear.

Gordon, S. (2009). Job Losses Carry High ‘Stress Tag’. In BusinessWeek. Retrieved March 31, 2009, from http://www.businessweek.com/lifestyle/content/healthday/624007.html.

Petrun, E. (2009). Job Loss and Depression. In CBS News. Retrieved March 31, 2009, from http://www.cbsnews.com/stories/2009/02/20/uttm/main4814655.shtml.

About anxiety and depression: An overview of depression. (n.d.). Retrieved March 31, 2009 from http://www.freedomfromfear.org/depressionoverview.asp