Coping with job loss during Covid-19

Dr Mazvita Machinga Correspondent
COVID-19 is affecting everyone in many ways. As a result of lockdown, and physical distancing, the Covid-19 pandemic has changed the way people work. Other people are going to work, others working from home, while others have lost their jobs completely.

This week I had some sessions with two individuals who were affected and were anxious about the prospects of them losing their jobs and livelihood. They had a drop in income and working hours had declined.

It was quite disheartening to hear their stories and feel their anxiety. Many people just like the two above are afraid of what the future holds. As indicated by business leaders, Zimbabwe should brace for massive economic dislocation as business leaders project that 25 percent of formal and 75 percent of informal jobs in the country will be negatively impacted as a result of Covid-19. Throughout the world, scores of people have lost jobs, companies have slowed down, some have even closed.

In Zimbabwe, due to lockdowns, some workers especially those from the informal sector have been greatly impacted. Thousands of people employed in the informal economy are seeing their livelihoods being destroyed due to the continued decline or end in working hours brought on by lockdowns to curb the spread of Covid-19

Losing a job or livelihood is one of the most stressful experiences that people go through the rest of their lives. A difficult effect of job loss is that unemployment takes a toll on mental health apart from other issues. But they are ways to protect your mental well-being as much as possible while you identify next steps After a job loss, people have different ways to react.

Allow yourselves to feel whatever those feelings are, frustration, sadness, anger, disappointment and confusion about the future. It’s also important to come to terms with accepting that this is the situation you are in right now. You may go through denial but gradually reality should be faced. Remember, you can either sink, swim or be the captain of your life now.

The feelings above are normal and proportionate to the external threats of losing a job during this COVID-19. It is common that people can experience high levels of stress, symptoms of depression and anxiety during such difficult times of losing a job. There are primary and secondary costs of job loss. So how can one cope with unavoidable loss of livelihood. Quite tough but life must go on somehow.

Be patient with yourself as you grieve the loss, it is painful, and you need to be compassionate with yourself. Being hard on your self only makes things worse for you.
Practice acceptance, self-compassion and stop comparing yourself to others,
Take steps to sustain your self-esteem. Challenge your inner critic and acknowledge the hard work you are putting to try and figure out next move.
Recognise factors outside your control which may have played a role toward the situation you are in — the job loss. These factors could be issues within your organization, your economy or a pandemic like Covid-19.
Focus on your future and identify various possible next step options
Evaluate the pros and cons of each options and move towards doing something
Look at other things to positively occupy your time, such as gardening, volunteering in the community, taking a class e.g. driving, joining or establishing a social network. Spirituality and relationships also matter during such times.
Restory – We all have a narrative or a story we’ve created about ourselves that shapes our self-perceptions, upon which our core self-image is based
Simply becoming aware of our negative self-talk, we begin to distance ourselves from the feelings it brings up. This enables us to identify with them less. Without this awareness, we can easily fall into the trap of believing our self-limiting talk
Enjoy positive relationships; eliminate negative relationships.
Be open to new roles and career paths. Expand your networks. This type of flexibility and adaptability maybe your key to determine your way forward
Take care of your-self (adequate sleep, health diet etc). Exercises can help reduce symptoms of depression
Connect with family and friends. Stick to a schedule and a routine that includes both job seeking/creation and restorative or fun activities. Surround yourself with positive people.
Find what makes you feel good and make time for it every day.
Ask for help is you see that you are being overwhelmed

Remember that when it comes to your self-worth, only one opinion truly matters, your own. Also, you never know how strong you are until being strong is the only option you have. Stay future- focused for it is easy to get stuck in the past that you can no longer change

Dr Mazvita Machinga PhD is a qualified psychotherapist and mental health specialist, a member of the Zimbabwe Psychological Association and works at Africa University in Mutare. For counselling and psychotherapy call 0771 754 519