Many people will face the reality of redundancy and it is a sad fact that redundancy is on the rise. Losing a job can be difficult and it not only brings financial pressures, a lack of stability and a sense of dread but also mental health issues.
Losing a job can have similar effects as bereavement or the breakdown of a major relationship. There can be several stages that are experienced including disbelief, denial, bargaining, guilt, depression, anger and acceptance. Although, not everyone will experience all stages and there is no particular order to them.
Redundancy is a major stress, it puts pressure on the adrenal glands and causes an increase in stress hormones such as adrenaline and cortisol. These hormones may remain high for a long period of time and they have wide ranging effects in the body. Chronic stress is known to increase the risk of cardiovascular issues.
It may be common to find symptoms such as anxiety, depression, fear, irritability and short temper, Physical symptoms may also be common and there may be headaches, joint and muscle pain, hyper sensitivity to noise, poor immunity, insomnia, fatigue, appetite changes and nausea.
It is always good to know your rights when it comes to being made redundant but if there is no other option, it is important to take positive steps to ensure you have strong coping mechanisms that help to minimise stress hormone levels.
So, where do you start?
Set clear boundaries
Avoid the temptation of spending many hours in a row seeking new employment. The journey through job searching, filling in application forms, tailoring your CV and talking to recruitment agencies is a long one. The pressure of finding a new job may make it seem like you have to devote every waking minute to trawling through the internet looking for opportunities but this has negative repercussions. It can lead to further stress and anxiety and no doubt will increase feelings of frustration, anger and even despair.
Prioritise agencies and websites that you feel have the most on offer and avoid looking at all available job sites – this is often not productive and can eat in to your precious time.
Allow yourself set days and times for job searching, you may wish to stick to ‘office’ hours during the week but be sure to stop when time is up. It can be useful to dedicate a few hours to specific tasks – this allows you to break it up.
Another way to break up your time is to set an alarm and get active! Every hour make sure you get up from your desk and do something different – go for a short walk, head to the kitchen to put the kettle on, spend 5 minutes dead heading in the garden, walk up and down the stairs ten times, do a 5 minute yoga session or simply go and talk to someone in the household or close vicinity! A short time away from a task not only has physical benefits but may also create a sense of clarity – some great ideas often occur whilst doing something manual.
Look outside your industry
If there are few jobs available, or lots of competition within your industry, then look further afield. Have a think about other areas you have an interest in or where you can use your skills in another way. It is surprisingly common to hear of new found enjoyment in a completely different profession.
Consulting a life coach can help you to discover new or suppressed goals as well as identify factors that may be holding you back. Through questioning techniques they can help you to set a strategy for obtaining what you really want.
Sleep
Easier said than done. Stress and anxiety have a nasty habit of affecting sleep patterns. Insomnia affects up to 40% of the population and is linked to an increased risk of heart disease, inflammation and mental health problems.
It is highly likely that sleep will be disrupted throughout the redundancy process and whilst job searching. Tackle it head on by setting a good bedtime routine. Aim to wind down a few hours before bedtime and avoid blue light emitting devices, such as laptops, phones and tablets, as blue light disrupts production of the sleepy hormone melatonin.
If you are finding it hard to wind down in the evenings then try a hot bath, some essential oils like lavender and the calming mineral magnesium. Escape your current thinking, pick up a novel and immerse yourself in the story.
If you are really finding it hard to switch off your mind and you find your thoughts are on a hamster wheel, then try some guided meditation. There are an abundance of free resources that you can download that help to calm your mind and prepare you for a good night’s sleep.
Keep active
Exercise releases feel good endorphins and can often help get creative juices flowing in the brain. Exercise also relieves stress and helps to build resilience. A good physical workout, at least 3 times a week, can work wonders for motivation and mood.
You don’t have to be a member of a gym in order to stay fit and active. Try jogging, running, an online workout, cycling, or HIIT. In fact, the more variety you include in your weekly workouts, the better the body responds. This is because exercise forces adaptation – if you stick to the same exercise routine week in week out the body gets used to it.
Add in some resistance training twice a week to ensure you have a full body and mind workout.
Eat sensibly
What you eat and when you eat can wreak havoc with your hormones. During times of stress the adrenal glands are often working overtime and erratic eating patterns, or choosing the wrong foods, can increase pressure on the on the adrenals as they step in to balance blood sugar.
Avoid sugars, sweet foods and refined, processed foods. This means cakes, biscuits, pastries and chocolate, even though they often have an initial ‘feel good factor’ they bring many negative effects. Choose a date based nut bar which will give a sweet taste but be balanced by the inclusion of nuts and seeds.
Make sure you include good protein sources with each meal or snack as this slows digestion and allows a more even release of energy from food. Good quality proteins include oily fish, white fish, eggs, chicken, quinoa, lentils, beans, chickpeas and nuts and seeds.
Keep caffeine intake low, and definitely avoid caffeine after midday, this helps to prevent stimulation of the adrenal glands and disruption to sleep patterns.
Alcohol may make you feel like you are coping and give a temporary boost in mood but it should be avoided as in the long term it impacts sleep and contributes to losses of water and essential B vitamins.
Consider nutritional and herbal therapy
Increased demands upon the body often result in imbalances and deficiencies. From time to time the body and mind may need additional support from nutritional and herbal supplements.
Rhodiola is an adaptogenic herb that reduces the signs and symptoms associated with stress, including fatigue and mild anxiety. It may be useful alongside dietary and lifestyle alterations.
Other important nutrients to replenish at this time include the B complex, essential for energy, vitamin C and magnesium – both of which are used readily during times of stress.
The world of supplementation can be a minefield and if you are unsure of exactly what you need, how much to take or which product is best for your circumstances then consult a Nutritional Therapist or Naturopath, they can offer guidance and answer all your questions.
Talk
Don’t shut yourself away, there are many others in the same boat as you and talking about your situation may help to lighten the load. You may pick up some handy tips and networking with others may bring recommendations or introductions to new and useful contacts.
If you feel unable to talk to friends or family then seek a local counsellor, they can help guide you through your thoughts and feelings in a safe, non-judgemental space.
Return to nature
Spending time outdoors has been proven to enhance mood, motivation and physical and mental wellbeing. The ancient Japanese art of forest bathing, Shinrin Yoku, not only lowers blood pressure but also rebalances the stress system. A gentle daily walk in the forest or by the sea may bring clarity and a sense of calm.
Taking time out to be with nature, also called ecotherapy, is fast becoming a prescribed activity by doctors. Research has shown that tending a small garden for as little as 5 minutes a day may improve self esteem and mood. If you don’t have a garden then bring it indoors – even tending pot plants count!
If gardening isn’t your thing, try exercising in natural environments, cycling, walking or yoga outdoors is also of use. If you have an interest in the environment then conservation activities can also be seen as a form of ecotherapy.
Have a laugh
Being made redundant is no laughing matter but the act of smiling and laughing is known to stimulate the release of feel good chemicals and improves positivity and motivation. It helps with the release of tension and may even help with pain management. Seek out what makes you chuckle and indulge yourself a little.
Use the internet or catch up TV to tap into your favourite comedy programmes, if stand up is your thing, then see what is available on the live scene. Make it an activity with friends and family, this can often enhance laughter as discussions follow and it also supports those important bonds with others. Human beings are social creatures and we need to spend time with others, this may also aid in stress management.
Get creative
If you already have a creative hobby, then spend some time on this. If you don’t, then look for something that floats your boat. It may take a bit of trial and error on this one as not all hobbies give the same benefits for everyone! Some may find activities like knitting, crochet or sewing fiddly and irritating – certainly not stress relieving!
A good way to monitor your own personal response to a hobby or activity is to monitor your Heart Rate Variability (HRV). HRV is a very simple way to monitor your stress response. Heart rate and other functions such as blood pressure and breathing are under the control of a primitive automatic part of the nervous system. This comprises of your ‘fight or flight’ response (sympathetic nervous system) and your ‘rest and digest’ response (parasympathetic nervous system).
There is a natural variability to the time between heart beats and using digital devices designed to monitor and analyse the time between beats can help you to understand how you react and which activities are more helpful than others. The more variability there is between heart beats (the higher the reading), the better adapted you are and the less you suffer from stress and its effects.
It can be easy to find yourself fighting a barrage of emotions and worries following redundancy but taking time to stop and think and set a balanced plan of self care can help you through the worst and ensure you are in the best health for returning to work.
Kelly
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Kelly Rose Nutrition Consultancy 