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Unemployment can be a challenging phase in life. It is essential to maintain mental well-being during unemployment, and there are a few things that individuals can do to achieve this.

While exploring coping strategies, it is crucial to consider the varying needs of individuals who are facing multiple challenges. Here are a few tips that can help improve your well-being while looking for a new job.

Prioritize Self-Care During Unemployment

Unemployment can be an emotionally and mentally draining experience. The constant job searching, rejection, and financial strain can take a toll on one’s well-being. That’s why self-care becomes even more important during this challenging time.

The first thing we think about when we hear the word ‘self-care’ is, “Who has time for this luxury?”. But self-care doesn’t necessarily have to be lavish or suggest going to the spa or buying expensive candles.

Self-care looks different for everyone (and yes, you can have it for free). It simply means taking deliberate actions to prioritize your physical, emotional, and mental health. It’s about recognizing and meeting your own needs even when faced with adversity.

Here are a few self-care strategies that can help alleviate the stress of unemployment:

  • Maintain a routine: A daily routine can provide structure and a sense of purpose. Set daily goals, whether to update your resume, network or engage in a hobby – A consistent routine can be extremely helpful in maintaining a sense of normalcy and productivity in your life.
  • Take care of your physical health: It’s important to prioritize exercise, nutritious meals, and adequate sleep. Physical and mental well-being are interconnected, so taking care of your body can improve your mood and energy levels.
  • Practice mindfulness and relaxation techniques: Engage in stress-reducing activities (for up to 15 mins a day) like meditation, deep breathing, and yoga to improve mental well-being during unemployment and reduce anxiety.
  • Invest in personal development: Use this time to learn new skills, pursue hobbies, or explore new interests. Engaging in activities that bring you joy and fulfillment can boost your self-esteem and provide a sense of purpose.

It’s important to prioritize self-care, not just for yourself but for those around you. Taking care of your mental health increases your chances of finding new opportunities and maintaining a positive mindset.

Build a Support Network

Unemployment can often lead to feelings of isolation and loneliness. Without the daily interactions that come with a job, individuals may be cut off from their social circles and support systems. 

Here is how to build a strong support network during this time:

  • Reach out to friends and family members who can provide emotional support, encouragement, and a listening ear. 
  • Connect with others who are experiencing or have experienced unemployment. This can give a sense of solidarity and understanding. They can offer perspective, advice, and even help with job searching or networking. 
  • Join support groups or participate in online communities. Social connections can provide emotional support and a sense of belonging.
  • Find local community resources to help you in your job search. Local job centers and career counselling services can help with job leads, financial assistance, and networking opportunities. These resources can help individuals navigate the job market and improve job search skills

Overcome the Stigma of Unemployment and Mental Health

One of the most significant challenges faced by individuals experiencing unemployment is the stigma attached to it. Society often places a great deal of value on employment and financial success, leading to judgment and misconceptions about those who are unemployed.
This stigma can intensify feelings of shame guilt, and further impacting mental health.

Challenging these stigmatizing beliefs and recognizing that unemployment does not define a person’s worth or abilities is essential. It is a temporary situation that can happen to anyone, regardless of their skills or qualifications. Unemployment can be a result of a complex and ever-changing job market.

  • Awareness is critical to combat the stigma of unemployment and mental health.
  • Sharing your stories and personal experiences can humanize the issue and break stereotypes.
  • Practicing self-compassion and self-acceptance. While it’s natural to feel embarrassed when facing unemployment, it’s important to remember that these feelings are unjustified.

Individuals can overcome the stigma and build a positive mindset by focusing on personal growth, self-care, and resilience.

Seek Professional Help

Unemployment can leave individuals feeling helpless and overwhelmed. It is important to understand that seeking professional help is not a weakness but rather a proactive step towards healing and recovery. Therapy and counselling provide a safe space for individuals to express their emotions, gain perspective, and develop coping strategies.

In addition to traditional therapy, online resources are available for those who may prefer a more convenient and accessible option. 

Local Resouces For Your Well-being During Unemployment

If you or someone you know is struggling with unemployment and mental health, remember that help is available. Reach out to friends, family, or community resources for support. Remember that you are not alone, and there is hope for a brighter future.

Suicide Line (24/7): If you or someone you know is thinking about suicide, call  1-833-456-4566 (in Quebec: 1-866-277-3553) or visit

Here are a few free/discounted resources to help you if you’re going through this.


Mental health support for Newcomers

 Mental health resources for newcomers in your local language

Mental health support for youth

Mental health support for People with disabilties 

Fraser Health