Coping with the Anxiety and Depression due to Job Loss and Isolation During COVID-19

Steven Simon, Ph.D.

If you've lost your job or are worrying about losing it, you are probably feeling anxious, scared, some panic, depressed or some combination of those. On top of that you may be self-isolating due to the coronavirus and have very limited social support. If you are not isolated, you might be at home with an abusive or deteriorating partner relationship, or unusually stressful family and financial demands. You may be relegated to a small apartment or sharing living space with many others. Or you may be one who has worked mainly at home or enjoys the opportunity to spend more intensive time with family and has a big house to allow privacy and separation as needed. It's not the same for everyone.

For many, the combination of job loss plus social isolation can add up to feelings of dread, panic attacks, loss of sleep, loss of appetite or overeating, fear of the unknown, a sense of hopelessness, alcohol and substance abuse, family abuse, and other mental and physical signs and symptoms. It can be worse if you were experiencing anxiety, depression, or behavior control issues before the COVID-19 crisis.

There are signs that we could start normalizing soon, but we don't know how this will play out, particularly for those who are at high risk. Isolation for some, social distancing for everyone, and unemployment for many will likely be part of life for a long time to come.

This article addresses some basic things you can do, supported by therapeutic experience, research, and practice, to alleviate stress, anxiety, and depression over the long term brought on by both job issues and isolation. The first three deal with quickly getting outside help. These are essential to your well being and possibly your life. The rest are actions you can take to ease some of the added emotional discomfort you are experiencing from socially isolating and to enhance your ability to successfully re-enter the job market. You don't have to do them all, but a few small efforts can lead to surprisingly big results in easing emotional stress.

1. First and foremost, if you are in an abusive and dangerous relationship and can't escape, many non-profit agencies that provide domestic violence services are still operating. You can start by calling 211, available in most locations in the U.S., which will direct you to the right community resource. You can also call the National Domestic Violence Hotline at 1−800−799−SAFE (7233) or TTY 1−800−787−3224. If you are in imminent danger call 911.

2. If you are experiencing very high anxiety and loss of a sense of control over your life, or depression to the extent that you are staying in bed most of the day or not taking care of your basic hygiene, find no enjoyment in life, or are thinking about suicide, it's important to make contact with a mental health professional. Fortunately, many are now "seeing" patients using video and phone sessions. You might be surprised to know that research shows that this type of therapy can actually be as effective or more effective than in-person meetings. Check the list of psychotherapists in your location in Psychology Today https://www.psychologytoday.com/us/therapists. Those who provide distance services are now given the opportunity to state so in their profiles. If you can't afford to  pay, try dialing the 211 helpline. They may be able to refer you to a local community mental health center or non-profit agency that can help. Another resource is the NAMI helpline at 1-800-950-6264. If you are imminently considering suicide please call 911, or the National Suicide Prevention Hotline at 1-800-273-8255 to speak to someone who will help you through this crisis.

3. If you or a close family member is increasing use of alcohol and drugs, including the overuse of non-medical marijuana, action is necessary. This is particularly true if there is a history of alcohol or drug abuse and relapse is taking place or is imminent. It can easily happen in the context of isolation and unemployment. Failing to deal with this early will hurt you and your family now as well as when the caronavirus crisis is over. Try this website to find online resources and meetings for recovery help  during this isolation period.

4. Establish and keep a daily routine. This is helpful in managing anxiety. Continue to arise and sleep at regular times and keep your daily personal hygiene routine. Get dressed and maintain your schedule of meals. Include a regular routine for work and leisure activities at home, and for child care.

5. If working at home, set up a separate work place. Do not work in bed. Separate out work from sleep and other bed activities.

6. Include daily exercise in your routine. If you do not already have an exercise program or equipment at home, start a 10,000 step per day walking program. Use a smartwatch that measures steps, or download an app available on phones to keep track. Even in small apartments, it's possible to walk continuously for short or long periods. One news story recently reported a person running a marathon on his terrace. It can be done. I walk 10-12,000 steps daily inside my home or a combination inside and outside. If you physically can't walk 10,000 steps daily, start with 3000 or 5000 and build up slowly, but do it consistently on a schedule. If you can't walk, you can use a stationary bike or find an upper body alternative. If you are exercise restricted, call your doctor to suggest ideas for reduced activity.

7. Meditate daily for 10-20 minutes. If you don't know how to do this, there are some great paid and unpaid apps you can download. The basics are quite simple to learn. I use an app called Calm, that costs a small yearly fee, but it includes dozens of different scenarios to use for relaxation and aid with sleep. The research suggests that regular meditation can have positive and permanent effects on calming emotions, behavior, and physical health.

8. If being out of work is contributing to your anxiety and depression, the following actions will help with job finding AND provide social support. The social support is critical because it addresses isolation, and emotional distress due to job loss.

     a. Join a virtual employment support group or job club. Sharing your experiences with others, even by video or phone, can have amazing effects on mood, and motivation to get up in the morning. Try this website to locate a job club near you. Some were established prior to COVID-19 restrictions. So make contact with several to see which ones are operating online now.

     b. Communicate with your former work network, using video, such as Zoom, Skype, Webex, or Vsee if possible, or by phone. Communicate individually or start a small group that meets weekly.

     c. If you use LinkedIn (LI), start new conversations with some of your connections. If you are not using LI or only use it occasionally, now is an opportunity to sign-up or sign-in, fully complete your profile, learn how to make the most out of LI tools, and to make more connections. This will help with isolation and in your job search.

Other ideas for dealing with social isolation are covered well in this article from Psychology today.

In summary,  there are several key interventions to use in dealing with anxiety and depression related to loss of work and isolation during the COVID-19 pandemic. These include immediately addressing potentially dangerous situations, maintaining a routine that includes stress management techniques, and maintaining regular social contact that will reduce isolation and enhance effective job seeking.   

Author Note:
My professional background and work focuses on career issues. However, by training,  and mental health background and qualifications, I often play some role in helping clients deal with associated anxiety and depression. Work issues often occur at the same time or are the main cause. So, if we focus on the work issues, we can often ameliorate some or most of the emotional issues. If the problems lie beyond that I refer to other resources or mental health professionals who specialize in those areas. You can contact me at ssimon@hsoutcomes.com