Bouncing back after a setback

What to know

1. Reach out to someone who listens. The APA says connecting with understanding people reminds you you're not alone. Source: APA¹ NIMH also suggests leaning on friends or family who help you cope in a positive way. Source: NIMH²
2. Take care of the basics. Exercise, eat healthy regular meals, keep a sleep routine, and cut back on caffeine. Source: NIMH² Sleep, food, water and movement help your body handle stress. Source: APA¹
3. Write it down. NIMH suggests keeping a journal, and noticing and challenging negative, unhelpful thoughts. Source: NIMH² If you catch yourself catastrophizing, swap in a more balanced thought. Source: APA¹
4. Ask what you can do about it, and break big problems into manageable pieces. Source: APA¹ List three pieces you control, and put a day next to each.
5. Do one small thing today that moves you toward a goal. Laid off? Spend an hour on your resume. Source: APA¹
6. Look back at past hard times. What helped then? Source: APA¹

If you lost your job

• Unemployment insurance pays cash benefits to eligible workers who lose a job through no fault of their own, which in most states means a lack of available work. Source: DOL³
• File with the unemployment program in the state where you worked, as soon as possible. Depending on the state, you can file online, by phone or in person. Source: DOL³
• Have your former employers' addresses and your work dates ready, and give complete, correct information so your claim isn't delayed. Source: DOL³
• Expect the first payment about two to three weeks after you file. Source: DOL³
• You also have to meet your state's work and wage requirements during a "base period," in most states the first four of the last five completed calendar quarters. Source: DOL³ Find your state's office with CareerOneStop's Unemployment Benefits Finder.
• Money tight? Ask your landlord, utilities or card companies whether they can adjust due dates, and use your emergency fund. That's what it's for. Source: CFPB⁵

Stress or something more?

From NIMH's fact sheet. Source: NIMH²

Both can cause worry, tension, headaches and lost sleep. Get help if symptoms interfere with everyday life, make you avoid things, or seem always present. Source: NIMH²

Today's three moves

• Text or call one person
• Eat a real meal and move your body
• Do one piece of the problem: file a claim, email a professor, update one section of your resume

If it doesn't work

• Stuck for weeks, or struggling with daily tasks? The APA says that's a reason to get professional help. Source: APA¹
• Stress or anxiety that won't go away can be treated with talk therapy, medication or both. Many people benefit from both. Source: NIMH²
• In crisis or thinking about hurting yourself? Call or text 988, or chat at 988lifeline.org. Source: NIMH²