How to Manage Stress During a Job Loss Situation

Transcription

1 How to Manage Stress During a Job Loss Situation

2 How to Manage Stress During a Job Loss Situation Being terminated from employment can be one of the most stressful experiences an employee will ever have to endure. Feelings of betrayal, shock, and fear are quite normal. The purpose of this handout is to provide some useful suggestions to help you manage stress as you move forward in your job search. Before you begin a successful job search it is important to understand the feelings and anxiety that you may be experiencing. If you made the voluntary decision to change your job, then you may not be as disheartened as an individual who is experiencing the shock of job elimination. If this was your choice, you may feel elated and relieved, especially if you were in a stressful work environment. Based on your individual situation, your attitude can fluctuate from excitement and relief to feelings of rejection and helplessness. Job seekers also experience some level of rejection during the job search process. Accept that this is normal, and try to deal with these feelings as they occur. Don t deny your feelings. Discuss your feelings with people you trust. Job hunting requires you to have an upbeat attitude about yourself and the new job that you are seeking. Focus your energies on the new job. Recognizing and processing these feelings early will help you to move forward successfully in the job search process.

3 Stages of Job Loss 1. Shock/Relief Denial/Disbelief 2. Anger/Resentment/Self-isolation 3. Bargaining 4. Self Doubt/ Put Downs Guilt/Remorse 5. Withdrawal/Depression/Panic 6. Acceptance/Affirmation Opportunity/Growth/New Direction

4 As you can see from this graph, job loss is considered to be a major life event and ranks high on the list of life=s major stressors. As stated previously, it=s important to be mindful of your emotions during this time and to find ways to deal gently and effectively with your feelings. The resources on the following pages may assist you in coping during this difficult time. Adapted from: BASIC DATA: A Journal of Psychosomatic Research

5 Symptoms of Stress 1. Sudden weight gain or weight loss 2. Frequent need to urinate 3. Insomnia 4. Impatience 5. Irritability 6. Pounding or rapid heart beat 7. Numbness in extremities 8. Nervous tics (blinking, twitching, etc.) 9. Accident prone 10. Skin rashes 11. Allergies 12. Shortness of breath 13. Tightness in throat 14. Headaches, migraines 15. Inability to relax 16. Increased perspiration (sweaty palms) 17. Substance abuse (drugs, alcohol) 18. Increased smoking or drinking 19. Grinding of teeth 20. Fast or loud speech 21. Excessive lateness 22. Constipation, diarrhea 23. Exaggerated or aggressive hand gestures (pointing, fists) 24. Inability to concentrate 25. Uncontrollable crying or frequent emotional outbursts 26. Pain or tightness in neck and or shoulders 27. Nightmares 28. Stuttering 29. Fatigue 30. Dryness of throat or mouth 31. Eating too fast 32. Loss of temper or blow-ups 33. Frequent colds or illnesses 34. Increased stomach gas or gurgling 35. Frequent arguing 36. Easily startled by small noises 37. Do more than one thing at a time 38. Over-scheduling your time 39. Use of sarcasm 40. Hostile language 41. Impulsive behavior 42. Increased use of prescribed drugs, tranquilizers, etc. 43. Hyper-alertness, feeling uptight or keyed up 44. Dizziness or weakness 45. Nervous laughter 46. Obsessive or negative thoughts 47. Changes in menstrual cycle 48. Feelings of general anxiety 49. Frequent bouts of depression 50. Feelings of hopelessness and/or depression 51. Forgetfulness

6 Stress Management What are my personal stress indicators? Moods and Feelings I become overexcited I worry I feel insecure I have difficulty sleeping at night I become easily confused and forgetful I become very uncomfortable and ill at ease I become nervous Internal organ signs My stomach becomes upset I feel my heart pounding I sweat a lot My hands become moist I feel light-hearted or faint I experience cold chills My face becomes hot Musculoskeletal signs My fingers and hands shake I can t sit or stand still I develop twitches My head begins to ache I feel muscles become tense or stiff I stutter or stammer when I speak My neck becomes stiff

7 Develop a Stress Management Action Plan One of the best ways to deal with the stressors associated with job loss is to develop a plan of action that focuses on the six major areas of self care. This is a good time to take a practical look some of your life habits and make any necessary adjustments. Diet: What are your eating habits? Do you find yourself eating a lot of sweets or drinking too much caffeine or alcohol? What are some ways that you could add more healthy foods to your diet? Sleep: Are you intentional about getting sufficient rest every night? Do you find that you are having a hard time sleeping? Consider writing your thoughts down in a journal before you go to sleep as a way to free your mind of burdens. Exercise: Are you getting enough physical activity every week? Are there ways that you could be more intentional about incorporating exercise into your life? Consider walking as an easy and economical option. Avoid joining an expensive gym if money is tight right now. Spirituality: Do you take time every day to be in silence and Aget in touch?@ Do you belong to a church or group that provides spiritual encouragement and support? Time Management: Do you use time management resources such as the Franklin Planner or Palm Pilot? Do you know how you are spending your time every day? Learn how to manage your time well. Now is an important time to set shorter, more easily attainable goals and to reward yourself for having achieved them. You may wish to volunteer to work on a cause that you believe in. Volunteer work sometimes leads to job offers. Mental Health: Are you surrounding yourself with positive, encouraging people? Do you have a supportive network of friends or a support group with whom you can share your feelings? Also, try to look at your job loss as an opportunity to make your life better than it used to be. Think about the negative aspects of your previous position that were left behind. If you are feeling overwhelmed by your emotions, consider seeking professional help.

8 Job Stresses Left Behind It is helpful to remember that since no job is perfect, there are probably some aspects of your last job that you are glad to see go. Below is a list of questions that you may wish to review to acknowledge the negative aspects of your work that have been left behind. 1. What unhealthy work conditions did you leave behind? 2. Were there ways that your values were compromised in your last position? 3. To what extent were you able to fully utilize your talents? 4. Are there people with whom you are glad you no longer have to work? 5. What job tasks are you happy to no longer have as your responsibility? 6. Were there ways your job was interfering with your personal and/or family health and happiness?