How to manage 2026 unemployment stress: 7 expert tips

Facing a new year without a job can be extremely daunting especially amid the severe economic strain faced by most South Africa households.

South Africa's expanded unemployment rate, including discouraged workers, was 42.4% in the third quarter of this year, which was a slight decrease from the previous quarter according to Stats SA report.

However Cosatu noted that this figure was still a “dangerous ticking time bomb that cannot be sustained”. Apart from the financial challenges that unemployment brings,  Marcel Hitge, a counselling psychologist practising at Netcare Akeso Gqeberha, notes there are significant mental health implications for those facing joblessness.

However Hitge emphasises that implementing a set of practical coping mechanisms can be the key to getting through a rough patch.

“Perhaps the most obvious impact of being unemployed is the stress caused by financial instability. The lack of security around meeting your basic needs, and possibly those of your family, can trigger a significant anxiety response. Uncertainty around future employment can present another layer of worry and a persistent sense of fear and anxiety,” notes Hitge.

“Job loss can also challenge your sense of identity and self-worth, particularly if your self-esteem is closely tied to your professional role. This may lead to feelings of inadequacy or a loss of purpose that can be hard to cope with.”

Relationships with family and close friends often take strain during a period of unemployment due to the increased stress, forced lifestyle changes, and potential conflicts resulting from financial difficulties.

“Over time, unemployment may contribute to the development or exacerbation of depressive symptoms, such as persistent sadness, low energy, and feelings of hopelessness. Coupled with low self-esteem, social isolation and fewer resources or opportunities to enjoy life, the cycle of depression can become stronger and more debilitating. A proactive approach is crucial to avoiding this cycle and maintaining a positive outlook.”

Practical steps to get you through the slump

Hitge recommends practising the following coping strategies:

1. Routine, routine, routine

Maintaining a daily routine and following a schedule provides structure and stability, helping to counteract the feelings of chaos that often come with unemployment. This can reduce stress and lead toa sense of greater control over your life.

2. Lean into relationships

Social support is a powerful resource for coping with stress, anxiety, and depression. Stay connected with friends, family, and former work colleagues and communicate openly with them about your situation. Share your feelings and concerns and work together to maintain healthy relationships during this challenging time.

3. Set realistic goals

Break down the job search process into manageable goals to keep it from becoming overwhelming. Celebrate small achievements along the way, such as updating your CV or attending a networking event, to keep yourself motivated. Engaging in volunteer work or taking on freelance opportunities can provide a sense of purpose, help you maintain valuable skills, and expand your professional network.

4. Expand your skills and networks

Use the time available to build on your skills. This not only enhances employability but can also boost self-esteem and provide a sense of accomplishment. Don’t underestimate the value of training or short courses. Any opportunity to develop skills will also offer the potential to meet new people and be exposed to new environments that can lead to future employment. Networking can be a source of emotional support while opening the door to potential new positions and valuable advice from experienced people.

5. Financial planning

Stay on top of your finances by setting a realistic budget, exploring financial assistance options, and seeking professional advice if needed. Understanding your situation can help alleviate financial stress by knowing what is required to make ends meet.

6. Stay active

Regular physical activity has positive effects on mood and can be a powerful tool in helping to manage stress. Due to its proven positive effects on mental health, physical exercise is often prescribed by psychiatrists and psychologists as part of a holistic treatment strategy.

7. Be proactive about managing stress

If not already part of your daily life, now is the ideal opportunity to learn more about mindfulness practices and stress reduction techniques, such as meditation and deep breathing exercises. These have proven benefits for managing anxiety and promoting mental wellbeing on an ongoing basis. Embrace a positive mindset, focus on your strengths and past successes. Resilience is crucial in navigating the uncertainties and fears of unemployment. 

Hitge says that while stress is a natural part of unemployment, it may be advisable to seek support from a mental health professional if feelings of depression or anxiety persist.

“Psychologists, counsellors, and social workers can offer coping strategies and a safe space to explore and contain intense emotions, as well as help you to identify effective strategies to tackle the journey ahead.”

THE MERCURY