Expert Answers: Getting to grips with losing your job

I have been out of work now for six months and in that time I've only had two interviews in spite of applying for hundreds of jobs. I'm beginning to get depressed and I know that if I carry on like this, I'll be so miserable no-one will want to employ me.

Job loss is part of a working professional's career.

It may and can happen at any point in time. The loss of a job, especially one that is very important to you can be traumatic and devastating.

During these tough times, it is very unsettling to lose your job, as the prospect for getting a new one can be slim. Job loss can be caused by interdepartmental shifts and alignment, staff reduction due to company downsizing, a bad job performance and other factors that will cost you your employment.

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Dealing with problems differs among individuals. Some can easily accept that the loss of a job comes with the territory and do not dwell on it too much. They assess the situation quickly and get ready to look for another job.

Some people go through a process of self-recrimination and then take the opportunity of not being tied down to a job temporarily to pursue other interests and renew themselves before embarking on another job search.

Still others take the job loss deeply and may not be able to function for some time. Without a job they feel very insecure and maybe unworthy and in time may sink to depression. If you fall into this category, here are some tips to help prevent depression over the loss of your job.

Learn to accept. Be realistic and accept that you have lost your job. Assess yourself and look back at the situation that led to your losing the job. If you had lost your job after the most recent job performance evaluation, review it and see where you are lacking.

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Take this time to learn new skills to be ready for the next challenge.

Be thrifty. Now is not the time to buy unnecessary things.

Manage day-to-day activities. Break down your day for all the things that you need to do.

Dig out the addresses and contact numbers of people you have known throughout your professional life. Most jobs are secured through networking. Set time for study and for exercise. Learn a new skill to add to your resume.

Exercise to keep fit and healthy and take your mind off your other worries.

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Get help and support. Keep in touch with friends and family so you will not feel alone.

Talk with them about your job loss and find comfort in the love that your family and close friends will extend to you.

Keep in touch with colleagues, too.

Engage in sports and other activities that will stimulate you emotionally and physically.

Stay healthy.

UNEMPLOYMENT: SHOCK FIGURES

Between April and June this year, short-term unemployment (up to six months) for 18-to-24-year-olds increased by 43,000, In contrast, short-term unemployment has fallen among those aged 25-49 over the same period.

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There are currently (June 2010) 192,000 young people aged 18-24 who have been out of work for more than 12 months.

The total of young people aged 18-24 unemployed is now 728,000.

Nearly one in 11 graduates are unemployed six months after leaving university.

Paul Charlson

GP from Brough

I CAN well understand how demotivated you have become. You may of course be clinically depressed and I would advise you visit your GP to assess whether this might be the case. If it is not then I think you need to take a grip. Start by making some plans, working out exactly what type of employment you want and think how you might get it. Have you thought of some voluntary work in the industry that you are interested in to make some contacts and show prospective employers that you have not simply been idle whilst job hunting? Could you develop a new skill, perhaps take a course to make you more attractive to employers? The more proactive you are the more likely you are to succeed.

Elaine Douglas

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A chartered psychologist who specialises in family and child relationships

IT can't be easy to apply for jobs time after time and face rejection, and I think that you are doing so well to keep at it. However, I can see that the whole process is soul destroying and I am not surprised that you are beginning to flag and feel demotivated. When there is no demarcation between a week day and the weekend all the days run into each other and it is very easy to slip into a situation where, as you say, you don't get out of your dressing gown. It's not an easy one though. because in a sense you are constructing a false situation. You have good insight into your situation which will stand you in good stead, so rely on your instincts to guide you. Have a look at the week – Monday to Friday and work out what you do at the moment. Try and be a little more organised and proactive. You don't need to account for every minute of the day, but try and put a framework on your week. There may be physical activities that you want to do go for a walk on Monday and Wednesday and a swim on Friday. You could use part of your week to look at job vacancies – but again limit this to periods of time during the week.

Cary Cooper

Professor of Organisational Psychology and Health at Lancaster University

It is a very demoralising experience to be unemployed, and for it to drag on and on. Unfortunately, there are many people in your position at the moment until the recovery takes firmly hold. What you need to do is to take control and not to find yourself in the vicious circle of rejection, depression and loss of hope. The best way to do this is to do some volunteering while you are looking for jobs. This could be with a charity or hospice or youth centre or with a company where you offer your services free while you are looking for employment. The important thing is to take control and be active. This will energise you, make you feel you are making a contribution and should help with your emotional state. You need to stay positive, hopeful and active.

Dr Carol Burniston

Consultant Clinical Child Psychologist

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It is very frustrating to continually apply for jobs without a positive result. Have you sought any professional advice about the style of your job application or your CV? Help is available from the Job Centre Plus; the local address is in the phone book or Internet. There are lots of tips available to help you tailor your job applications, improve your CV or consider other jobs which you may be qualified for but haven't thought about as yet. In the meantime, try to establish some sort of routine to help you feel more engaged and positive. Mental health is enhanced by regular exercise, good sleep patterns, social contact, healthy food and staying off drugs and alcohol, so make sure you include all these ideas in your daily programme. Have you considered volunteering? Working as a volunteer in a charity shop or hospital for example will give you some social contact and a sense of purpose; it can also enhance your CV. Some people find it helpful to plan their day around a "working week", which helps you identify domestic chores and complete them between 9am and 5pm and keep your social life and leisure activities in the usual evening and weekend slots.

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