Beating the redundancy blues

Ensuring a well-balanced diet can boost your energy levels. Photo / Babiche Martens

Rachel knows what it's like to be made redundant. Two months ago, the project manager became another statistic of the economic downturn.

"Being made redundant is a terrible feeling. It's a toxic mix of shock, rejection, denial, anger, loss and pain," says Jones. "Even though I know it's not my fault, you start to blame yourself, and it's very easy to slide into depression."

Wellington life coach Alison Stewart says Jones' reaction is normal. "Redundancy can have the same emotional impact as a close bereavement, and the initial shock and loss of self-esteem can morph into long-term conditions that can take months or even years to get over," she says.

Experts believe that's because work is seen as not only good for putting food on the table and filling our days, but also for satisfying creative urges, building self-esteem and providing a channel for achievement. "Redundancy strikes at the heart of our basic human need for acceptance, security and identity. But there are ways to survive it and come out the other side better and stronger. The key is to take care of yourself physically and mentally," says Stewart.

Give yourself space
Redundancy is a major life change so give yourself emotional space to grieve, and prepare to feel out of control for a while. "It's important to remember that you can't change the world, but you can change your reaction to it.

"And don't beat yourself up about it - remind yourself that a recession, like a tornado, is randomly cruel and catches anyone who happens to be in its wake."

Stay positive
"Try to think of it as an opportunity to rethink your career and find work that you'll love," says Stewart. "When you're ready to start job hunting, focus on your strengths and be flexible. The next job you get might not be the dream one, but know that you're on the way to it."

Exercise
It's well known that exercise can have positive effects on the brain, helping to prevent stress-related mood disorders.

According to personal trainer Jo Harvey, exercise can help reduce muscle tension associated with stress, particularly the sort that gives you headaches, neck ache or even backache.

"Plus, the endorphins make you feel better and, when you really focus on the exercise you're doing, it can help divert your attention from whatever is causing you stress."

Harvey suggests aerobic exercises such as jogging, brisk walking and cycling, which elevate the heart rate. "Swimming is also excellent because its repetitive nature can be very restorative."

Eat well
A poor diet can affect mood and concentration, while eating healthily can boost energy. Nutritionist Amanda Griggs suggests upping your intake of whole grains, fruit and vegetables and protein such as oily fish, and saying no takeaways, chips or cake.

Other "mind" foods include lentils - a source of folate; walnuts - a source of omega-3 fatty acids; and salmon - also a rich source of omega-3 and vitamin D.

Don't treat yourself
When you're feeling low, it can be easy to self-medicate with too much wine, ice cream, chocolate or cigarettes. "Try not to give in," says Stewart. "The pleasure will last only a minute, but could leave you with guilt and anger that may compound low self-esteem."

Keep busy
Doing things you enjoy can take your mind off your worries, says Jones. "I've been taking the dog for a walk, having coffee with friends and catching up on all those things I've been meaning to do, like cleaning out the garage.

"Sure, it might not give me the same sense of achievement I had at work, but at least I feel like I'm doing something constructive with my day."

Stewart suggests a routine will give structure to your day. "Don't stay in bed. Get up at the same time every day, have a shower and eat breakfast. Then treat the job hunt the same way you would a job - get on the computer, start calling agencies, update your CV."

Use your afternoons to exercise, do chores, read or meet friends. "Try not to give in to the demon of daytime television," she cautions.

Breathe
Harvey says slow, relaxed breathing can engage the part of the nervous system that helps reduce our stress response. "I'm seeing more people who have been made redundant and are looking for a more spiritual way to deal with their stress and re-balance their lives," she says.

"One way to do this is by practising yoga, meditation or simply learning how to breathe from the diaphragm, because this slows the breath and calms you."

Be grateful Studies have shown that gratitude therapy can have a sustained effect on a person's sense of well-being and happiness. "The idea is to focus on what you have, not what you don't have, and to be grateful for those things," says Stewart.

"At the end of each day, list three things that happened during the day that you're thankful for. It could be as simple as it not raining when you went for a walk, or seeing your child smile or landing a job interview."

Stewart suggests doing it for a week or two, until you get into the habit. "Gratitude therapy can help you live in the moment and focus on the positives, not the negatives."