Mental Resilience

Six everyday tips to stay mentally resilient while on the post retrenchment job hunt.

As humans we thrive in environments that promote certainty, safety, and stability. Our pattern predicting brains are constantly seeking and anticipating validation to feel ‘in control’ of our environment – socially, emotionally, and physically. With the massive tsunami of repercussions from the covid19 outbreak, we are more likely to be feeling vulnerable in this storm of ever mounting uncertainty and change. The effects of 2020 are affecting each person uniquely, and although most are experiencing the inevitable domino effect, some are left feeling more exposed than others. While stories of retrenchment have become common place in today’s times, one cannot negate the harsh reality faced by every single individual affected.

Unwarranted change can have major psychological and physical effects on the body – if coping mechanisms and self-awareness are not central to the process. The brain perceives change and uncertainty as a direct threat to survival, and as a result the stress hormone cortisol is released into the body. Prolonged cortisol release can lead to brain underperformance, emotional dysregulation, and reduced physical wellbeing. Self-management and mental health management are imperative to staying afloat and in ‘tip top’ condition while seeking your next job.  While there are many useful articles describing practical steps and activities when looking for a new job, many neglect the role of practical mental health management and resilience. Below are six everyday tips to adopt during the ‘job seeking’ phase. These steps will assist one in staying mentally and physically well, and ready to take on that next job commitment.

Control what you can

While many external factors, such as, the stability of the economy, availability of jobs in the market, interest rate fluctuations, or even other people’s perceptions of you, are important, they are in fact completely out of your control. Invest your precious energy and time into your own sphere of control and influence. Examples include awareness of your day to day attitude, your relationships, your actions and decisions, and your health. As you master your personal sphere of control, you will be better equipped to influence larger factors beyond your immediate sphere.

Maintain a routine

Ironically, additional free time can sometimes cause lower productivity, due to the absence of a simple daily structure. While temporary unemployment brings with greater freed time, a routine is essential to maintain consistency and productivity for day to day tasks. Our brains love structure, and interestingly enough, we produce more of the neurotransmitter dopamine when we are completing tasks consistently.  Even a simple mundane task such as making the bed creates an increased sense of certainty.

Exercise and eat well

Mental and physical health are intrinsically linked, and our choice of food, has a direct effect on our mental health and cognitive clarity. Eating healthy, whole foods and maintaining a balanced diet, low in sugary and processed foods, will allow for a more stable mood and better cognitive quality. With the inevitably higher stress levels associated with an ‘unemployed’ status, our cortisol levels will be on the rise, and chronic stress can lead to adverse health problems. Exercise is a brilliant way to de-stress, since we sweat out cortisol from our body. This release will have immediate mental and physical benefits.

Reframing of situations

As dire as the situation may seem, with a sudden loss of a job, try to find the ability to zoom out of the problem and perceive an aerial view of the situation. The ability to recontextualise or reframe a situation allows for a mental shift in perspective. This can be a liberating progression from a previous tunnel vision view. Perhaps it would be an acknowledgment of learnings from this experience, or a sense of gratitude for freed up time for other things, or an opportunity to take inventory, as the preparation for change begins. Curiously consider all angles that this situation can be viewed from.

Avoid a state of ‘hopeless and helpless’

Our brains naturally entertain negative thoughts more readily than positive thoughts, and at times we may go down a dark tunnel of despair simply due to our imagined thoughts running wild, and often in reality is not true. Self-awareness and noticing the content of our thoughts, especially with the extra time on our hands, is essential in avoiding a state of hopelessness. It is also recommended to seek professional help or talk to a trusted friend or family member, if you think you are becoming less productive due to negative rumination and anxiety.

Set clear goals

Use this time of unemployment to wipe the slate clean and set revised clear goals for yourself that offer you what you need for the next chapter ahead. For some this may mean more expansion and growth. For others a more flexible job or a career that is aligned to your values. Ensure the goals are realistic given the current context. Powerful goal setting can evoke a sense of control over your destiny and may prompt a more motivated approach to your job hunt.

Article: Sarah Braithwaite, Neuroscience-based Life Coach, Health Coach, and Corporate Facilitator