Crisis Management in Unemployment: Coping Strategies

gestión de crisis en el desempleo

Although the stress of losing a job can seem overwhelming, there are many things you can do to take control of the situation, keep your spirits up and find renewed meaning in what you are experiencing. Managing your emotions, behaviours and habits in the face of a difficult and stressful situation is essential to lift your spirits and redirect your energies towards a new goal. ChVmpion Mind knows that crisis management in unemployment is a key step in overcoming a negative situation and its aim is to help you in this process of change, in which you can enjoy the process and welcome a new path, with fresh and renewed expectations.

The stress of losing your job…

Whether you’ve been made redundant, downsized or simply decided to quit because you didn’t like the job and it wasn’t in line with what you want in your life, you’ve been forced to move out of your comfort zone. Losing your job is one of the most stressful experiences in life. Apart from the obvious financial distress it can cause, the stress of losing a job can also seriously affect your mood, relationships and general mental and emotional health. This is why coping with the situation and undertaking crisis management in unemployment is vital for your mental health.

Often, our jobs are more than just a way of earning a living; they influence how we see ourselves and how others see us. Even if you didn’t like your job, it probably provided you with a social outlet and gave structure, purpose and meaning to your life – not to mention financial stability. That’s why suddenly finding yourself out of work can make you feel hurt, angry or depressed. You may question your identity, mourn for all that you have lost or feel anxious about what the future holds. Grieving is part of crisis management in unemployment.


Depending on the circumstances of your unemployment, you may feel betrayed by your employer, powerless over the direction of your life or blame yourself for some perceived shortcoming or mistake. The stress and worry can be overwhelming. But, as bleak as things seem at the moment, there is hope with crisis management in unemployment. With time and the right coping techniques, you can overcome these setbacks, relieve stress and anxiety and, above all, get on with your working life.

ChVmpion Mind helps you with change management in the face of unemployment…

Fear can be one of the biggest obstacles to achieving meaningful change in life. In this way, the fear of failure when faced with an unemployment situation can be paralysing. Rejection of new situations and not wanting to leave the comfort zone can be an obstacle that prevents us from taking steps towards our goals.

With ChVmpion Mind it is possible to manage this kind of situation. Through the specialised coachless coaching platform and the 21-week programme you will be able to recognise and accept your fears, without letting them hold you back. Remember, personal growth and change often involves a certain amount of risk and the transformation of certain life habits.

With Chvmpion Mind you can start taking small steps and gradually challenge your limits. Remember that change is essential in any learning process and that, in any case, depending on how you deal with the situation, you can get closer to your goals.

“Just because no one else can walk or do your inner work for you does not mean that you can, should or need to do it alone”.

Jose L. Menéndez, Professional C. Mind Coach

Crisis Management in Unemployment: Coping Strategies

In Spain, the second half of the year 2022 ended with a fairly low unemployment rate of only 12.48%, one of the lowest recorded since 2008. However, experts are not very optimistic about maintaining this figure for the current year. Unemployment is expected to increase in 2023, as so far this year has seen more job losses than in previous years. Therefore, if you are going through this situation, you feel anguish, fear or frustration and you need to manage correctly this period of change that you are experiencing during unemployment, it is important that you take into account the following aspects when facing the moment…


Grieving is a natural response to loss and that includes job loss. In addition to the loss of income, being out of work brings with it other important losses, some of which can be just as difficult to cope with. Although everyone grieves differently, there are healthy and unhealthy ways to mourn the loss of a job and to begin crisis management in unemployment. It can be easy to resort to habits such as smoking or drinking too much; binge eating; staying hours in front of a screen without being productive; all of these as a means of consol


The important thing to keep in mind is that these kinds of attitudes or bad habits will only bring you short-lived relief and, in the long run, will make you feel even worse. Instead, acknowledging your feelings and questioning your negative thoughts helps you to cope with the loss and move on.

Seek support:

Your natural reaction at this difficult time may be to withdraw from friends and family out of shame or embarrassment. But, don’t underestimate the importance of others when dealing with the stress of job loss. Crisis management in unemployment is strengthened by moral support. Social contact is the natural antidote to stress. Nothing works better to calm your nervous system than talking face to face with someone who is a good listener.

For crisis management to be effective with the support of others. The person you talk to doesn’t have to be able to offer solutions; they just need to be a good listener, someone who listens attentively without being distracted or judgmental. As well as making a big difference to how you feel, reaching out to others can help you feel more in control of your situation and you never know what opportunities may arise. You may want to resist asking for help out of pride, but opening up will not make you a burden to others. In fact, most people will be flattered that you trust them enough and that strengthens bonds.

Unemployment affects the whole family, so don’t try to carry your problems alone. Keeping the job loss a secret will only make the situation worse. Crisis management in unemployment includes acceptance of the problem and requires the support of your family, who can help you survive and thrive even in those difficult times.

Find other ways to define yourself

For many, work shapes our identity and defines who we are. After all, when you meet someone new, one of the first questions they ask you is: “What do you do for a living? When we lose our job, we feel a loss of ourselves. But, it is important to remember that being unemployed does not have to define who you are as a person. Crisis management in unemployment promotes the idea that it is you who must define yourself, not the state of the economy or the company’s decision to lay you off.

Move to relieve stress

If work commitments previously prevented you from exercising regularly, it is important that now that you have more free time, physical activity becomes a must. Exercise is a powerful antidote to stress and an important strategy in crisis management in unemployment. As well as relaxing muscles and relieving bodily tension, exercise releases powerful endorphins that improve mood. Trimming your waistline and improving your physique can also give a boost to your self-confidence.

Eat well to stay focused

Your diet may seem like the last thing you want to worry about when faced with the stress of losing your job and trying to make ends meet. However, what you put into your body can have a huge effect on your energy levels and positivity. Therefore, in managing an unemployment crisis, one of the strategies you should not neglect is your own nutrition. Remember, unemployment is a temporary state and when it is over you will need to be prepared for your new job. Therefore, as well as being positive, you need to keep your energy and health as good as possible.

What does neuroscience say about this?

While neuroscience provides valuable insights into how the brain can respond to stress and change, it is important to consider other approaches, such as social support, economic planning and practical skills development. All of this is to comprehensively address the management of change during unemployment.

Unemployment can create a number of emotional and cognitive challenges for the individual, and how a person responds to these challenges can vary according to their personality, previous experiences, and internal and external resources. Stress as a response to change will be one of these challenges, as will adapting to the new situation and learning from it. Working on patience and resilience when going through a negative period of life is key to maintaining mental health.

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