Losing your job can profoundly impact your finances, self-esteem, and mental health, often leading to feelings of depression that can make each day seem daunting and goals feel out of reach. Unlike chronic depression, situational depression is generally tied to a specific situation, like unemployment, and can be temporary. However, the job search process itself can also be tough, as it often involves facing rejection, uncertainty, and emotional strain.

It’s normal to feel upset or anxious after a job loss, and these feelings usually diminish as you adapt to your new situation. Yet, for some, these emotions can linger and significantly affect their overall well-being and quality of life. If you’re feeling overwhelmed, remember you’re not alone. Here are six strategies to help you manage unemployment-related depression.

1. Recognise Depression Symptoms

Recognising the signs of depression during unemployment is an important step toward understanding and healing. You might feel persistently sad, lose interest in activities you once enjoyed, or become constantly tired. It’s also common to withdraw from friends and family, avoid social interactions due to embarrassment, fear of judgement, or simply not feeling up to it. Identifying these signs early allows you to seek support before things get worse. Taking proactive steps can significantly help in managing your mental health.

2. Establish a Daily Routine 

When your days start to feel directionless, creating a structured daily schedule can offer a much-needed sense of purpose and normalcy. Incorporate regular activities like exercise, hobbies, and job searching into your routine. This helps you manage your time better and stay focused on your goals. Maintaining a routine not only combats feelings of aimlessness after a job loss but also restores a sense of control over your day. Even something as simple as a daily walk can boost your mood and clear your mind, helping you navigate through overwhelming moments.

3. Prioritise Self-Care

During periods of unemployment, prioritising self-care is important. This means maintaining a balanced diet, getting enough sleep, and practising relaxation techniques such as mindfulness or meditation. When we’re feeling depressed, it’s easy to skip breaks, often due to restlessness or trouble concentrating. However, taking care of your physical health can positively impact your mental well-being. Simple acts of self-care, such as treating yourself to a bubble tea, can help alleviate symptoms of depression experienced during unemployment and boost your overall mood.

4. Seek Social Support

It’s natural to withdraw when you’re feeling low, but isolation can make situational depression even harder to manage. Reaching out to friends and family or joining a job loss support group can provide much-needed emotional comfort and practical advice. Engaging in social activities, even virtual ones, can help lessen feelings of loneliness and build a supportive network around you. Remember, there are people who care about you and want to help you through tough times.

5. Professional Mental Health Help

Your symptoms of depression might improve once you have found a job. However, if it is starting to take over your life or cause you to miss deadlines and commitments, it might be time to seek professional counselling for depression in Singapore. A therapist or counsellor can offer personalised strategies and a safe space to help manage your feelings and develop effective coping mechanisms. Seeking help isn’t a sign of weakness; it’s a sign of strength and a vital step towards recovery.

6. Networking Opportunities: EMCC – Barclays LifeSkills Programme

If you’re facing unemployment-related challenges, the EMCC – Barclays LifeSkills Programme could be a great resource. Offered by Eagles Mediation & Counselling Centre (EMCC), this initiative provides a wide range of support, including counselling, life skills training, and job coaching, to help you navigate this difficult time. Participants also benefit from networking opportunities with peer support groups and industry professionals, creating a robust and supportive community that can boost your job readiness. The programme is designed for those who have been unemployed or searching for a job for at least three months and for those struggling emotionally due to job loss. To enhance its effectiveness, EMCC has partnered with Workforce Singapore, Generation Singapore, and e2i, three agencies with solid expertise in job advisory and placement.

Overcoming unemployment depression involves a combination of self-care, social support, and professional guidance. Using the strategies we’ve outlined, you can better navigate the emotional impact of losing a job. However, taking the first step may be your most important decision that you need the courage to make. If you need additional support, Eagles Mediation & Counselling Centre is here, ready to take that first-step with you for your mental health, resilience, and employment challenges.

Reach out to us today to start getting the support you need.