A guide to practical and emotional support when not working

It's time to prioritise mental health in the workplace, but what about when you're not working? We share resources to support you during this life stage

If you find yourself out of work, knowing where to turn to next can feel like a minefield. It’s really important to look after yourself both physically and mentally during this time. We’ve put together this guide to highlight the practical and emotional support that’s available to you as you navigate this period in your life. 

Why might people find themselves out of work? 

People might find themselves out of work or being unable to work for a variety of reasons. This might include a disability, a chronic health problem, redundancy, becoming a carer or mental ill health. According to a report published by The Health Foundation, more people in the UK are living with long-term health problems than ever before. At the time of publishing, more than 2.6 million working-age people were unemployed in the UK due to long-term sickness. 

What’s more, for around half of those with long-term health problems who are employed, their condition often limits the type of work they can do, potentially putting them at greater risk of unemployment. With these figures set to rise, people should be aware of the support that is available as they navigate not being able to work or the transition back into employment.

The impact of worklessness on wellbeing and how to find support

Worklessness can impact our lives in many ways. Guidance published on GOV.UK suggests that being in work is better for our overall wellbeing than being out of work. Most of us will spend the majority of our lives in employment and with this comes income, stability, social interaction and a sense of purpose, but what about when this is taken away? Let’s explore what support is available when you’re out of work, whether this is temporary or long-term. 

Support for your emotional and mental health

Stress, depression, anxiety and low self-esteem are examples of common mental health challenges that people might experience when they are out of work. You might be taking time off and find your mental health deteriorating, or your mental ill health might be the reason for taking time out in the first place.

Looking after your emotional and mental wellbeing is crucial, as you might find that being out of work exacerbates difficult feelings. This can happen for various reasons, but the most common causes are:

• Financial stress. When we’re out of work, our income can take a bit of a hit. This can not only negatively impact our physical health – it might be harder to afford to eat nutritionally or heat our homes – but financial pressure can also heighten stress and anxiety.
• Isolation. When we can’t work, unemployment may lead to feelings of loneliness and isolation. Even in many remote jobs, we spend so much time networking with colleagues that without this, we can begin to feel disconnected. 

Seeking emotional support is a vital part of this life stage. You might find comfort in the form of:

• Talking to friends, family or support groups. Build your network of people around you that you trust and you feel you can turn to. This doesn’t necessarily mean people who can support you financially, but those who can be a listening ear, who are there for you in times of need and who can offer advice or help you look for support elsewhere. If you are reluctant to open up to family or friends, joining a support group might be your preferred option. You can find free and low-cost peer support online or in your local area on sites such as Mind, the government website, or search for events on Eventbrite or Counselling Directory.
• Counselling or therapy. In the UK, talk therapy is available for free on the NHS, but you might experience a longer waiting list. Although there are things that can help whilst you wait for NHS support, you may want to consider private counselling or therapy if the option is avaialable to you. Many professionals offer low-cost sessions, which might be more accessible to you whilst you’re out of work. You can find qualified professionals on Counselling Directory. 
• Reading personal stories and expert articles. Perhaps you’re not quite ready for therapy, but you’d like to gain a little more clarity about how you’re feeling during this time in your life. Our Happiful directories list hundreds of useful resources, from personal stories to articles written by experts that can offer you more information. Whether you’re looking for tips to cope with redundancy, ways to spend your time when off work or holistic ways to heal your emotions, you can browse these resources completely free by visiting our sister sites.
• Mindfulness and meditation. It’s perfectly natural to feel anxious during periods of unemployment. You may be battling with a long-term health condition or the unexpected change to your routine might mean you spend more time ruminating about your situation. Taking time out to practice grounding techniques like box breathing, mindfulness or meditation can really help calm anxious thoughts. Take a look at our beginner's guide, or try your hand at one of our guided meditations. Build up a toolkit of practices that work for you so you can turn to them in moments of uncertainty. 

Financial support whilst off work 

Finances are one of the biggest concerns for people who have had to stop working and, as mentioned, financial tension can also contribute to additional mental health challenges. If you are unable to work, you may be entitled to financial support such as Universal Credit, Employment and Support Allowance or Statutory Sick Pay. The government website lists information about where you can access anonymous benefits calculators, which can determine your eligibility and your entitlements, as well as what types of financial support are available. 

If your mental or physical health means you struggle with day-to-day tasks or have difficulty getting out and about, you could be eligible for Personal Independence Payments (PIP). 

If you have stopped working in order to care for someone, you may be able to receive a carer's allowance alongside a child’s disability living allowance (if they are under 16 years old). Learn more about your options on the Working Families website. 

The Scope website also lists information about benefits and mental health. 

Rediscovering your purpose and identity

For many of us, working offers us more than just an income. It can provide a sense of purpose, recognition and belonging. Being out of work can leave us questioning our values and what truly matters to us. Particularly in Western culture, we are deeply connected to our work, so making that choice to step away to prioritise our health can make the transition even harder to cope with. 

Many of us find it difficult to separate our self-identity from our careers. It’s therefore very natural to feel like you’ve lost your sense of self –  as if you have become stuck or without direction – when you stop working. With this in mind, it can be helpful to take stock of the things that matter most to you during this period in your life and reevaluate your priorities so that you can approach the transition with a fresh perspective.

To help you rediscover your sense of purpose when not working, you could consider the following:

• Volunteering. Volunteering can be really rewarding and beneficial for our mental health, boosting our overall happiness and allowing us to build connections. Consider how your job gave or gives your purpose and think about how you can achieve that same sense of fulfillment in other ways through volunteer work. If you can’t physically travel to volunteer, there are many online opportunities available. 
• Pick up old hobbies. Keeping ourselves busy is key to protecting our mental health when unemployed. Think back to hobbies you may have previously enjoyed and brought you joy. Whether it’s gardening, cooking or reading tarot cards, make some space to pick this back up again or find a community to try something new. 
• Set goals. Having something to work towards, whether it’s a personal development goal like learning a new language or travelling to a bucket-list destination, can help give you direction in life (and it can feel really empowering when you tick something off your list!).

Whether you’re struggling with your work/life balance, you’ve been made redundant or you’re planning to retire, being out of work can disrupt our flow and impact our wellbeing. If you think you might need some additional support, you could benefit from working with a life coach.

How do you support yourself when out of work? 

• Stay active. Regular exercise can help ward off stress and keep your energy levels high. Whether it's joining a gym or going for a quick walk around the block, try to keep your body moving in whatever way you can. 
• Stick to a schedule. Being out of routine doesn’t just leave us feeling unsure of what to do next, it can also play havoc with our sleep and this can go on to affect our mental health. Try to keep to a consistent routine full of healthy habits and aim to tick one thing off your to-do list every day, no matter how small it seems. 
• Treat yourself. Being out of work can be stressful, particularly if you’re in the process of seeking out employment. To avoid it taking a toll on your mental health, be sure to keep motivated by allowing yourself personal luxuries. These don’t have to cost money either – it could be as simple as carving out time to cosy up with your favourite book or film with no distractions.
• Practise gratitude. Practising gratitude helps keep us grounded and better able to deal with adversity. You can write down things you’re grateful for in a journal, or simply say them to yourself. 
• Keep talking. Keep sharing your thoughts, feelings and any worries you might have with your support system and don’t be afraid to reach out for help. 
• Nourish your body. Try to eat a balanced diet and stay hydrated to keep your energy levels up. 

Staying motivated when you’re out of work can feel challenging, but it’s essential to keep your physical and mental health in check. Where you can, try to see opportunities for growth and reflection and be sure to celebrate the small wins. By implementing structure and setting goals for yourself, you can keep moving forward. Most importantly though, look after yourself. 

Useful resources:

• Turn2Us
• Access to Work
• Where to get help