Job Hunting: Surviving Depression that Comes with Unemployment

Depression and unemployment go hand in hand. When you become unemployed, your mind and body follows phases. The initial one may be flat-out shock, but then you think about the many projects you haven't had time to catch up on. You're sad, but suddenly you have a sense of purpose. As time goes on, you go into a new phase, and depression sets in.

Here are some strategies for keeping depression at bay while you are job hunting:

Think About Your Former Job. Is this the job you really wanted? What aspects did you like, and what didn't you like? If you are going to make changes, now is the time to do it. One aspect of keeping depression to a minimum is to not romanticize the job you've lost. Don't downgrade yourself mentally, if the reality is you considered your last job as a paycheck that took you from point A to point B. While you didn't choose the timing of losing your job, if you can adopt the mindset that you have new opportunities, you can turn a complete negative into more of an inconvenience, and you minimize the bad feelings of losing your job.

Keep a Routine. This is particularly critical if you are unemployed for more than a few months. Try to eat around the same time, and get up and go to sleep based on the work schedule you hope to have. For many in depression, especially with job loss, it gets tough to turn your mind off late at night. Fight the urge to stay up around the clock because you think you should just get some things done since you can't sleep anyway. This may be a long road, and the sleeplessness will wear you out. That will become your routine---only you'll find yourself getting nothing done because you'll be too tired.

Set Goals. You have no control over how many interviews you are actually called in for, but you should set goals that are both job and personally related. It depends on the field you are employed in, but set a goal for how many places you send out your resume each week. It should far exceed your state's requirements to receive the unemployment paycheck. If you run out of jobs you want to apply for in a week, maybe you will find work on aspects of your resume, even if it involves the font or how it is graphically presented.

Stay Physical. Even if you have not been exercise- or physically-oriented before you were laid off, your job naturally involved some form of exercise, even if it just meant walking the stairs each day. Add in extra physical routines during your lay-off, even if you don't take up a new exercise regime. Your health will decline if you don't. Depression leads to physical pain. You won't be in the best shape to interview for a job, and you need to be at the top of your game.

Get 'er Done. When you were working full time, it may have been impossible to fit in the many errands and odd jobs you always meant to do, particularly if you're a parent and most of your time off went to dealing with your children's events. Start with health exams, if health insurance isn't a financial issue at the time, and then go on to household jobs (caulking small spots). Clicking off things on a "to do" list will lift your spirits.

Self Affirmations. If you are having problems keeping positive thoughts, write them down. After you've been rejected over and over, or worse, totally ignored, your confidence can be shaken. You may need written "affirmations" even (especially) if you're not the type to do that. This sounds corny, but unemployment and the feeling it brings, can take down even the strongest people after time.

Keep it Light. In your self-affirmations, keep it light to help you keep perspective on the situation. Your positive thoughts don't have to be all serious and Stuart Smalley (from Saturday Night Live) like, saying things like: "Gosh Darn I'm Good Enough, and People Like Me." Try this instead:

If Marv Albert and MC Hammer can stage major comebacks after such major public humiliation, then certainly I can make this employment comeback.

I'm a Survivor. What other adversities have you gone through? If you are sitting there, making that list, that means you SURVIVED the adversity. You have the stuff to make it through, and you will make it through again.

Ultimately, if you start to give in to bad feelings, reach out to those who know what you are going through and are supportive. Avoid toxic or negative people who will in any way deter you from your ultimate goal---getting a new, and better, job.