'Unemployment is making me depressive. How do I navigate this challenging time?'

Dear Haya,

I hope this message finds you well. I am reaching out to you because I've been struggling with depression for almost a year now, largely related to my unemployment woes. After completing my Bachelors in Media Communication in 2021, I am now in the second-to-last semester of my post-graduate business program.

Despite having relevant skills, I am finding it difficult to secure a job, and this has been weighing heavily on me. The pressure and stress of this situation have led me to start taking antidepressants, as prescribed by my psychiatrist. However, I want to take proactive steps to come out of the mental health issue and address the root of my concerns.

I would appreciate your guidance and support in helping me navigate this challenging time and find ways to improve my mental health and career outlook.

— A depressed soul

Dear depressed soul,

It sounds like you’re navigating a lot right now. Managing depression while facing the pressure of job hunting and completing your MBA can be overwhelming and stressful, which may take a toll on your well-being.

Let us explore this further and see what we can do to help you navigate through this challenging time.

It is natural that many emotions may be coming up for you during this period, and that is okay. However, it is important to remember that feelings are not facts. For instance, feeling like a failure doesn’t mean you are one. The struggles you are facing may make you question your worth, but that does not define your value.

I encourage you to make space for these emotions and give them the acknowledgment they deserve. Remember, no matter how irrational your feelings may seem, they are coming up for a reason, before we ask “why” it is important to first recognise the feeling and approach it with curiosity to understand what’s really going on.

I hear that you are ready to take proactive steps to overcome depression, address the root causes, and improve both your mental health and outlook. Let us dive into that.

We all have a locus of control, both internal and external. This concept refers to the degree to which we believe we can influence events in our lives.

• Internal locus of control involves the aspects of life we can directly influence, such as our health, thoughts, actions, behaviour, responses, and well-being.
• External locus of control relates to things beyond our control, like the job market, other people’s actions, unexpected events, past experiences, and tragedies.

Take a moment to reflect on your locus of control and try to shift your focus internally. Concentrate on what you can do right now. In your situation, this could mean updating your resume, speaking with a career counsellor, registering with recruiters, continuing to apply for jobs, networking with people who can help circulate your resume, and exploring new opportunities or career avenues.

Your role is to do the best you can within the circumstances you’re facing.

Additionally, small achievable goals for yourself. Depression often makes even simple tasks feel overwhelming. Breaking down tasks into small, manageable steps can help you regain a sense of accomplishment.

When it comes to improving your mental health, start with the basics — exercise, sleep, nutrition, and connection.

• Eat foods that support your gut health.
• Maintain a consistent sleep schedule.
• Exercise regularly (strength training is especially beneficial for boosting brain health and releasing feel-good hormones).
• Spend time with people who make you feel safe and connected.

I also encourage you to work with a trained mental health counsellor to explore the root causes of your depression, particularly the relationship between your career and your self-esteem.

Finally, don't forget to offer yourself self-compassion. Understand that depression is not a sign of weakness, and give yourself permission to struggle without self-criticism. Treat yourself with the same kindness you would offer a friend in need. Accept that it’s okay not to feel "100%" all the time. Progress may be slow, but any movement forward is positive.

Remember, many battles are won when we seek support. You don’t have to do everything alone.

Haya

Haya Malik is a psychotherapist, Neuro-Linguistic Programming (NLP) practitioner, corporate well-being strategist and trainer with expertise in creating organisational cultures focused on well-being and raising awareness around mental health.

Send her your questions to [email protected]

Note: The advice and opinions above are those of the author and specific to the query. We strongly recommend our readers consult relevant experts or professionals for personalised advice and solutions. The author and Geo.tv do not assume any responsibility for the consequences of actions taken based on the information provided herein. All published pieces are subject to editing to enhance grammar and clarity.