Rates of depression rise among those unemployed the longer they go without finding work.
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Meta, Twitter, and other companies have laid off thousands of employees in recent weeks.
Many of these workers could be at risk of “unemployment depression” right now.
“Unemployment depression” is when being unemployed or between jobs hurts your mental health.
America is experiencing a wave of layoffs, changing the lives of thousands of people.
Meta is laying off more than 11,000 employees. Twitter laid off more than 3,000 staffers last week. Lyft is letting go of about 700 workers. Other smaller companies are laying off workers, too.
A layoff isn’t just a career-changing event, it’s a life-changing event.
As one former Twitter employee posted, “Well Twitter…it’s been real, and it’s been fun. But the end hasn’t been real fun. My career, my character and my aspirations are forever changed by this incredible place and more importantly, its people.”
Right now many Americans who’ve been hit by these layoffs might be experiencing depression related to a big life event. People who have been laid off or fired can feel a loss of purpose or deep sadness, Stanford University researchers suggest.
Psychologist and relationship and sex therapist O. Christina Nelsen, who uses they/them pronouns, calls the very real feelings “a situational response” or “situational depression.” The San Francisco-based mental health expert says they’ve had many clients who show symptoms of “unemployment depression,” even after voluntarily deciding to leave their jobs.
Here’s an explanation of what some call “unemployment depression,” as well as steps to cope with it:
We’re independent, but we’re also lonely. And unemployment shines a spotlight on that.
Today, we don’t have to socialize with others to have our needs met.
Think: Ordering food to be delivered at home, shopping for clothes online in your room, working remotely, going to the grocery store by yourself. One’s income, not one’s community, is the thread that connects all these activities. Pull the thread out (by losing your job, or deciding to leave your job without another one lined up) and the whole tapestry of one’s life starts to unravel.
If you don’t have a job or a community that you know can help you get back on your feet, your mind goes into survival mode.
“Our neurophysiological systems are going to start getting activated. From a bio-survival standpoint, it becomes, ‘OK, can I survive? Am I going to be able to eat? Am I going to have shelter?'” Nelsen said.
Many people, especially those who are single or live alone, don’t have much meaningful contact with humans outside of work, Nelsen added. So when a relatively isolated person loses work friends, this person loses a large part of his or her social network.
Those who are unemployed are more likely to suffer from depression, with symptoms worse for anyone who is without a job for six months or more. A 2017 study from the University of Leipzig, Germany, came to a similar conclusion: Older, long-term unemployed workers are more likely to have depression than the rest of the population. Additionally, a 2015 study found that the odds of depression were about three times higher for unemployed adults ages 18 to 25 than their employed counterparts.
You feel defined by what you do for work
There’s a narrative, especially in American culture, that what you do for work defines who you are, Nelsen said.
Think of how conversations flow between strangers. “What do you do?” It’s usually one of the first questions people ask each other. Nelsen, a frequent traveler, anecdotally noted that they find Americans start conversations with info about their jobs much more frequently than people from other countries.
“Actually in a lot of other cultures that’s considered really rude to ask because that’s what you do, not who you are. Right? There’s so many more interesting things about you,” they said.
Here’s how to cope with ‘unemployment depression.’
Get professional help, even if finding an affordable option takes time
“Unemployment depression” can feel like real depression, and it can also trigger someone who is prone to clinical depression into a depressive episode. Symptoms of clinical depression include insomnia, appetite disruption, having difficulty experiencing pleasure, having low energy, and suicidal thoughts. If you are struggling, it’s important to seek help from a therapist or mental health professional immediately.
Finding an affordable therapist might be difficult, but there are options. Search for local clinics, community-funded centers, or universities that offer free services under the care of graduate-level students overseen by licensed professors. In addition, ask your insurance provider which therapists are in-network, and ask out-of-network therapists whether they use a sliding scale for someone without a job. The Substance Abuse and Mental Health Services Administration’s hotline also offers free, confidential, 24/7 treatment referral information. Simply call 1-800-662-4357.
Don’t be afraid to reach out to friends
While you may be tempted to isolate yourself, especially out of shame over not having a job, it’s important to connect with others, Nelsen said.
“We’re social beings, we need connection to thrive and to survive,” they said.
Find a meetup group, go do an activity that’s not work-related, sign up for a class, or even just give an old friend a call to start.
Change your narrative
Identifying yourself by what you do for work isn’t necessarily a bad thing, Nelsen said. But identifying yourself only by your job is. Remember who you are outside of your job, and be aware of the narrative you’re telling yourself.
Instead of thinking to yourself as a failure for not having a job, remind yourself you have a substantial work history and skills to offer.
Break down your day into small tasks.
Every big task in life, like finding a new job, can be broken down into small steps, Nelsen said.
Make a list with a couple things to do each day. “Say, I’m going to update my LinkedIn page, update my résumé. I’m going to go for a walk,” they said.
“Break things into more manageable pieces and don’t make it such that it’s all consuming, you’re only thinking about finding a job,” they said. “Try to find other moments here and there to settle your nervous system, connect back to your sense of self, and connect with other people.”
If you or someone you know is struggling with depression or has had thoughts of harming themselves or taking their own life, get help. The National Suicide Prevention Lifeline (1-800-273-8255) provides 24/7, free, confidential support for people in distress, as well as best practices for professionals and resources to aid in prevention and crisis situations.
This article was originally published in 2020.