Unemployment and mental health support
It’s completely normal to feel unsettled if you’re out of work. You aren’t alone. Unemployed and economically inactive people are twice as likely to have a common mental health condition than those of employed adults (NHS).
Work gives our days structure, and when this goes you might notice or experience a loss of routine, concerns about finances and the future, reduced self-confidence or feelings of isolation.
‘Unemployment causes stress, which ultimately has long-term physiological health effects and can have negative consequences for people’s mental health, including depression, anxiety and lower self-esteem,’ (The Health Foundation).
Managing your mental health when unemployed
1. Create a simple daily routine
Try to build a flexible routine that gives your day some shape to help reduce anxiety. This could include setting aside time for job searching, applications, exercise and hobbies. You can even set aside "worry time”, and write down what’s on your mind, see this guide from the NHS.
2. Protect your confidence
Sending applications, waiting for responses, and facing rejection can gradually wear down confidence.
There are currently fewer vacancies with more people applying. You might receive rejections or no replies to job applications. This is not about you as a person, so try to separate your sense of self-worth from application outcomes.
3. Stay connected
Isolation can make difficult feelings more intense and can lead to loneliness. Keep in touch with friends, family and former colleagues. You could join a community group or volunteer. Even small interactions can make a meaningful difference to how you feel.
4. Look after your physical wellbeing
Sleep, diet and exercise all play a role in mental health. A consistent wake-up time, regular meals and some movement each day can help stabilise mood.
5. Learn something new
There are plenty of free online courses, ‘how to’ videos or volunteering opportunities, try for something you enjoy doing – it could also benefit your CV or lead you to a new career path and can be a part of daily/weekly routine.
6. Manage your finances
Uncertainty around income can lead to financial insecurity and feelings of anxiety and stress. Managing your money and understanding benefits can help ease this, try searching for organisations like Step Change that offer a budget calculator or Citizens Advice.
7. Avoid overconsumption of news and/or social media
It might be tempting to endlessly watch videos on social media or over consume negative news that can contribute to feeling low. Try and limit these interactions to specific times of the day as part of your routine or replace scrolling with a walk outside or exercise.
8. Seek extra support like counselling
If feelings of anxiety, low mood, or stress begin to feel overwhelming, unmanageable or persist over time it may be helpful to seek additional support.
Counselling offers a space to:
- Talk openly without judgement
- Process feelings of loss, rejection or uncertainty
- Rebuild confidence, self-esteem and structure
- Develop coping strategies for both day-to-day life and job searching
Many local services, including charities like ours, are supported by local and national funding and grants, offering low-cost, subsidised or free support options, making it easier to access help and develop coping strategies before challenges escalate.
If you, or someone you know, is ever feeling unsafe or in crisis, help is available, please visit our emergency contacts page.