2023 has come and gone, and while 2024 brings with it the promise of a new beginning, countless Americans find themselves unemployed to start the new year. Last year saw an absolute flurry of layoffs, particularly across the healthcare, tech, and retail industries. All in all, layoffs were up close to 200% through the first nine months of last year, with tech layoffs in particular increasing in comparison to 2022 by an unbelievable 716%.
All those firings within just one calendar year mean there will be that much more competition for newly posted jobs and open positions as we all bid goodbye to the holidays and hello to reality. In a perfect world, everyone would land their ideal job within just a few weeks of beginning to send out applications, but those of us who have faced unemployment before know it often ends up feeling much closer to a marathon than a race.
While it’s entirely possible you land a great gig quickly, it’s also quite likely you’ll be sifting through job postings and role requirements for at least a few months if not more before an offer worth accepting comes along. While the mere thought of a potentially long bout with unemployment is enough to spark self-doubt and fear for the future in many, finding yourself temporarily in between positions doesn’t have to be a traumatic experience that brings your life to a screeching halt.
Let’s be clear; unemployment is undoubtedly a drag. No one can genuinely argue that not having a steady stream of income is a positive. That being acknowledged, it’s also imperative not to make a bad situation worse by beating yourself up. Americans in particular have a tendency to be hit especially hard psychologically and emotionally by unemployment. Perhaps it’s because we’ve all been told from a young age that we can achieve anything in this country if we set our mind to it and work hard enough. Many jobseekers can’t help but heap piles of blame on themselves when a job hunt begins to drag on.
It isn’t always easy, but avoiding the blame game while unemployed can go a long way toward maintaining a positive mental attitude and productive schedule. Here are a few tips to stay happy and focused while navigating unemployment.
Take a walk beside nature
It’s no secret that physical activity and breaking a sweat can help promote an improved mood and more optimistic outlook, but if you’ve been feeling tired of your usual gym routine, consider opting for a walk or jog surrounded by nature instead. Research published in Public Health in Practice tells us that taking a stroll in any green space (park, nature reserve, etc) can go a long way toward relieving work-related stress and worries. Just one nature walk per week was enough to help studied participants feel more in control of their lives.
Prioritize fruits and vegetables
We’ve all heard the saying “you are what you eat,” but diet is especially important while unemployed. With no work in the morning, it’s easy to make a habit of late night fast food runs and processed snacks in lieu of actually cooking a balanced meal, but plenty of research indicates prioritizing fruit and vegetable intake can help you stay calm, cool, and collected while looking for a new position.
One study published in British Medical Journal Open reports habitually consuming 3-4 servings of fruits and vegetables daily is a recipe for serious stress relief. So, be sure to include at least a few fruits or veggies with every meal. You may not feel better after your first apple, but eventually all of those essential vitamins, minerals, and flavonoids will pay health dividends.
Don’t neglect sleep
Of all of life’s essentials, sleep may be the most frustrating. Our bodies and minds absolutely need some shuteye (ideally 7-9 hours depending on your age) each and every 24 hours, and yet we’ve all experienced sleepless nights spent tossing and turning until dawn. While it’s almost certainly easier said than done, do your best to treat yourself to some solid rest during your job search.
If you’re more of a night owl and can’t help but stay up late most evenings, by all means set your own schedule. That’s one of the perks of not having a boss to answer to come 8 or 9 AM. Just be sure to catch up on sleep when it suits you. Research published in the scientific journal Sleep indicates prioritizing shuteye will lead to more productive days. Those who slept around 7-8 hours nightly were about 20% more productive than others who only averaged 5-6 hours of sleep.
Take a break from emails
It’s understandable to check your email on a near constant basis while unemployed. After all, if you’ve been applying to tons of open positions, your dream offer could be sitting in your inbox at any given moment. Still, it’s worth giving yourself a mental break each day from your email. A study published in the Journal of Applied Psychology actually concluded that checking one’s email less often usually leads to more productive, less stressful days. While email is obviously key to any job search, it can also be a major distraction and energy drainer.
Remember self compassion
It’s often easier to pick others up than ourselves. If you’ve been beating yourself up lately over being unemployed, consider the situation from a different perspective. Imagine what you would tell a close friend or family member if they were struggling during unemployment. It’s easy to feel like you aren’t in the driver’s seat while unemployed, so focus on what you can control, including your own thoughts.
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