Belinda, 58, worked for decades as a program manager until she was laid off in 2022. When she tried to re-enter the job market after taking time away to care for her sick father, she hit a brick wall.

Despite applying for work for about six months, Belinda has received zero offers - including for jobs that did not require a college degree.

She's stayed afloat financially thanks to good planning and help from family members. But the process "has taken my ego and just, like, smashed it to bits," said Belinda, who asked to use only her first name for fear of hurting her future job prospects. Now she dreads when people ask how her job search is going. "It's hard when everyone you know is working and you're not," she said.

While losing a job can be financially devastating, it takes a psychological toll as well. Studies have found that unemployment can result in depression, anxiety, increased marital strife and a greater risk of substance use problems.

More and more people like Belinda are facing job loss. According to the latest U.S. jobs report, in September the unemployment rate rose to 4.4 percent. And about a quarter of those who are out of work, or 1.8 million people, have been unemployed for more than six months.

Mass layoffs, like recent ones at UPS, Amazon and GM, also make headlines. But the emotional fallout from job loss is "a big crisis that's not getting a whole lot of attention," said Ofer Sharone, a professor of sociology at the University of Massachusetts Amherst who researches long-term unemployment.

We spoke with Dr. Sharone and other experts about how to cope with the emotional repercussions of job loss.

## Acknowledge your emotions. Many people may try to brush aside the difficult emotions associated with unemployment as they focus on writing cover letters, updating their résumés and applying for jobs, Dr. Sharone said. But those feelings deserve "the same seriousness that we would treat the emotional fallout from a breakup of a serious relationship," he said.

The mental upheaval can distract job seekers from their ultimate goal. For Belinda, that has meant an "unwillingness to network, to talk to people, to pretend I care," she said.

Simply saying what you're feeling out loud can be beneficial, Dr. Sharone said.

Kelly Foster, a former administrative assistant who lives in Branchburg, N.J., has been unemployed for nearly a year and is seeing a therapist to deal with the stress of job searching. She once received "at least 10" email rejections within 24 hours - and on Sunday her application to work at a bookstore was rejected in just seven minutes.

"I have chronic anxiety that I work through daily, but I have never been depressed," said Victoria Heuer, who was laid off nearly a year ago. "This experience, however, has put me in a really bad place mentally." It's a combination of things, she added: "the job rejections, the hopelessness, the powerlessness, the isolation."

"On days like that you want some help with how to keep your spirits up," she said.

Therapy can be expensive, but some therapists charge sliding-scale fees based on a patient's income. In addition, the nonprofits Open Path Collective and Healwise have directories of therapists who charge as little as $30 a session. Community-based mental health programs are another option.

## Try reframing the situation. Struggling to find work does not make a person less worthy than those who happen to be employed.

Still, workers are more likely to blame themselves after losing a job rather than taking into account the cultural and economic forces that play a big role in the unemployment landscape, said David Blustein, a professor of counseling, developmental and educational psychology at Boston College.

Remembering that variables like age discrimination and economic downturns are not in your control can reduce shame and self-blame, which are risk factors for depression and anxiety, he added.

Victoria Heuer, 56, an editor in Miami Beach, Fla., has been out of work for nearly a year and her savings has dwindled to a couple thousand dollars.

"My anxiety tells me it's all about me," Ms. Heuer said. Sometimes she'll get stuck in negative thought cycles: "Nobody wants to hear from me. Nobody wants to talk to me."

To ground herself, she practices giving thanks for the good things in life, like her beautiful backyard, her adult children and her boyfriend, who is able to help financially.

Practicing gratitude "helps motivate me too," she said.

## Find your support system. Emotional backup can be as important as networking after a job loss.

Amy Mazur, a career counselor, suggested visualizing your support system by making a relational map using concentric circles to categorize the people who provide you with the most support, and the least. Lean on the most helpful people, your "inner circle," and focus on broadening that circle, while limiting your time with those who aren't as helpful, she said.

You can also seek out unemployment support groups through faith-based organizations, libraries and nonprofits like Jewish Vocational Service or on the Meetup website.

Jeff Lareau, who is 41 and lives in Oak Park, Ill., was laid off nearly a year ago along with more than 100 of his co-workers. Together, they formed a support group on Discord.

Mr. Lareau's severance runs out in January and, he said, "there is an anxiety pit in my stomach every day."

In October, he sent a message to the group: "Whelp, it doesn't look like any of the jobs I was interviewing for are gonna work out, so I'm feeling pretty low at the moment." He added: "I'm currently accepting any and all positive vibes."

Soon he had received several supportive comments, and more than 20 heart and hug emojis.

"I know it's a super small thing," he said, "but it means a lot to me."