How To Cope With Long-Term Unemployment & Underemployment Without Losing Yourself

Needless to say, the current economy does not really give two f*cks as to whether or not you have secure employment right now. And it has absolutely nothing to do with your skills, knowledge, experience, work ethic, references, attitude, and qualifications. Your CV can be polished many times over, and it does not keep you immune from being told that you are overqualified one minute, underqualified the next. And you can easily spend one hour on one tailored cover letter not knowing if its going to be read by a human being on the other side. Not a complaint, rather an observation.

Every day, uncertainty sings louder and louder. It feels like you are Superman having way too many Clark Kent days, even though they are needed for all of us every now and then. Rest, in other words. After ending a long-term demanding job on my own accord back in 2019; it felt like pure luxury having a weeks holiday to look forward to, without a full inbox to come back home to for a change. That was rare and ultimately liberating. Upon waking up everyday between January 2026 - April 2026, and most days from April 2026 (where unemployment turned into underemployment, now back to full unemployment as of this week, as at the time of writing); it feels weird waking up with no office to go to, no suits to wear, and no computers to switch on at home, unless I choose to. For a little while that felt like having an arm chopped off, with an empty inbox to enjoy, combined with no deadlines.

In case you are wondering about the direction on where this article is heading; this is not a rant, complaining about my current career and business uncertainty to the world. This feature article is a memoir of sorts, as well as imparting my wisdom onto you, because let's face it, if yours truly is going through work uncertainty right now; there are many others who are going through similar uncertainties and identity shifts when it comes to finding stable work. Posts on LinkedIn, and short form videos across social media (to name) are shared by people who are unexpectedly navigating contracts that are ending before they've even begun, combined with mass redundancies/layoffs, career changes, burnout, illness, injury, caregiving responsibilities, and widening employment gaps that an ATS is not overly sympathetic to. That is the 2026 job market (as at the time of writing) in a nutshell. No complaints, just facts.

This article is designed to help the psyche and mental health of people who happen to be unemployed and/or underemployed right now, and for people like me who seem to only have luck in attracting short-term part-time contracts on the back of passing through the remnants of serious illness and injury that the previous year brought bearing as (clearly unwanted) gifts. The hidden emotional costs will continue to be touched on for a little longer, combined with coping strategies and daily rhythm suggestions to help you during this transitional phase. There is no shame in having to rely on income support, and/or dip into your savings at this pivotal crossroad, despite possibly receiving a number of similar rejection emails that seem to be written by your worst frenemies unpaid intern.

Like anything in life, there are drawbacks to long-term unemployment, as well as blessings.

The hidden emotional costs are real. Some inspirational posts on such topics do not get it. Some inspirational posts try to have empathy for people in the long-term unemployment basket; however unless you have lived experience of such, you cannot relate. Your identity shifts, and life as you know it defines this time as a "transition" period...in my case shifting unexpectedly from IT to digital marketing. Yesterday you were experienced, and today you are at a crossroads. There is so much uncertainty as to how many job applications need to be sent before someone does not reject you and gives you a solid yes, combined with the type of job offered, the hours worked, and the work setup and income situation.

Your self confidence is shaken. You feel like there is something wrong with you, as in (in 2026 thus far, as at the time of writing) you have to send out more quality applications than you had to a year, let alone a few years prior in order to achieve the same result. And that your new business takes a lot longer to leave the ground than you would like. This is humiliating. This is a lonely and isolating time, as things feel (and perhaps are) way too quiet than you would like. Shame is real, and social media comparisons can feel deadly.

Unemployment (and underemployment) is expensive. Stress around money anxiety is not to be underestimated. Your savings dwindle, and there is so much uncertainty as to when the bank balance (if ever) is going to be restored. Income support is great, but don't dare tell anyone that you're on it due to the uncertainty of their reaction to being on such support - even if only temporarily and (sadly) longer than you would like, due to the current uncertainty in the global job market combined with illness, surgery, infusions, and injury recovery simultaneously. And combined with other unexpected losses that could pull you out of the job market, through no fault of your own.

In short, unemployment and underemployment (especially long-term) messes with your head, and rinses out your belief systems. It is a massive disruption to your life (especially combined with another loss or series of losses, and that too means more grieving for the life that you had, and that you could have continued to enjoy). It is a time where you are asked to be stronger and more resilient than you would like, even though it is ok to be a little weak every now and then. This "transition" period is like an intense personal development experience that you did not ask or feel that you signed up for (your soul did), and that trumps any paid personal development program out there, because long-term unemployment and underemployment right now feels like you are either being hit by a brick over and over again (more sympathy for Humpty Dumpty); or you find yourself walking on a bed of hot coals barefoot. (Metaphorically speaking of course).

You will grow from this experience. You will become a stronger and more resilient person. You are clearer on what you want, and you become leaner with your finances, which will be uber helpful when you start earning well again. This is the time to focus on your eating, sleeping, exercise and other health habits - to be able to adapt and to cope better with pressure and deadlines when back in the workforce.

How do people cope with this uncertainty, and while being unemployed and underemployed; especially on a long term basis? And what has helped me personally?

There are healthy ways, and not so healthy ways as coping mechanisms during a season of unemployment and even underemployment (especially long-term). This is a judgement free zone, as living in such circumstances shifts your psyche from nine ways to Sunday. Everyone does their best with the resources they have available.

For the not so healthy ways (do in moderation, or ideally not at all. Again no judgements as long-term unemployment and underemployment is difficult. People in such circumstances need to be cut some slack.):

• Sleeping in longer than anticipated, or sleeping in all day. (Depression can creep up on you like a tonne of bricks in such circumstances, through no fault of your own).

• Doomscrolling without a timer. (Just 5-10 minutes a day is my personal recommendation, sharing from experience).

• Excessive gaming - for example playing games on apps, solitaire on a smartphone web browser, and video games to name. (Again, set a timer on what is healthy to you. If you don't feel so good after such stints, cut back.)

• Drinking, and other addictive tendencies. (Includes excessive consumption of junk food. When you are aware of such behaviours, you are mindful of such, hence something can be done by either minimising or stopping cold turkey or with assistance.)

• Avoiding emails and other communications.

• Impulsive spending. (Its easy to spend more money when you really need it during such seasons, because you also have the extra time to do so).

• Constantly refreshing job boards/browsing for jobs without applying for them frequently.

• Applying for hundreds of jobs without taking any breaks.

Just because a long-term unemployed or underemployed person engages in one of more of the above coping mechanisms does not imply laziness or slacking off. Rather it is that person's attempt to regulate stress and uncertainty in this difficult season they are currently navigating.

On the other hand, these are the healthy and constructive coping mechanisms that yours truly and many others (including a handful of my LinkedIn followers) have adopted in surviving and ultimately thriving during this challenging period. Remember, what cheers you on might bore me to tears, and vice versa; therefore please take what you need and leave the rest:

• Exercise. Whatever form of movement resonates with you. Our bodies are designed to move. During periods of unemployment and underemployment, your body and your mental health feels and is stronger and more vibrant with movement. Suggested activities: long walks, pilates reformer, weights, and yoga. One of my LinkedIn followers purchased a city pool pass to save money and swim daily, and chats to other people while there. This individual further states that engaging in such is the best part of his day while dealing with long-term unemployment in his case.

• Volunteering/engaging in volunteer work. Volunteering is proven to boost a person's skills, self confidence, and the ability to make friends. With income support payments in Australia; engaging in a short volunteer opportunity can earn you points towards your mutual obligations while looking for work. Some volunteer jobs can provide great references for your next work opportunity, and/or lead to paid employment. (For example, op shop workers can become retail managers).

• Visit local cafes for a coffee, matcha, or a healthy local treat. Who knows, the baristas there might get to know you by name, and vice versa. Perfect if you wish to change scenery in applying for work, if you have a laptop on hand with good WiFi. Going to a trendy pub and enjoying steak and salad specials has also gotten me through thus far. If you can catch up with a partner (if applicable), friends and/or family, then even better.

• Reach out to people, including your networks, just to engage in friendly conversations. You never know where this will lead. If you can afford to attend seminars and networking events - go for it while you have the time. Isolation is more draining during this uncertain and vulnerable time.

• Engage in short road trips, and/or a holiday (including staycations, if you can afford it). Another LinkedIn follower of mine says that she has engaged in the following while dealing with long-term unemployment right now: "Why parking the car next to a mountain, getting out, and walking silently into the forest seems like a rational thing to do." Forest bathing and spending time in nature are other worthy coping mechanisms and past times.

• Rest and reflect. Reflect on your skills, experiences, strengths and weaknesses. And what you want in your next position. Recovery is not wasted time. It is time well spent and invested in you.

• Healing modalities from breath work and meditation, to counselling/talk therapy. You begin to heal and regulate your emotions and nervous system, as well as learn more about yourself. Depending on your country of residence, free and/or highly subsidised programs are available.

• Study. Be curious. Listen to podcasts you have been meaning to listen to. Learn about AI for work, psychology, and politics. Learn how to improve your health. Learn new skills and listen to inspirational and growth content from the likes of Jim Rohn, Joe Dispenza and Dr John Demartini to name. Refresh your skills, perhaps with a certificate or other micro credential.

• In warmer weather, go and spend some quality time at the beach. (Swim, surf or walk barefoot in the sand to name - earthing. Whatever resonates with you).

• Enjoy refreshing yourself in the form of receiving facials, massages, dental check ups and cleans, hair cuts and/or physiotherapy to name. Stay on top of medicals if you need to.

• Engage in a side hustle or two to bring in some extra cash. Many long-term unemployed people are pet sitters and/or engage in tasks such as delivery driving, market research groups and taste tests, cleaning and other micro tasks. Or you can freelance your skills (teachers can become tutors for example) and/or start a new business. Building something small (especially something of your own) builds momentum and confidence, which can and does lead to more income.

• Try out new hobbies and/or rediscover lapsed hobbies. And enter competitions if you wish. For example, if you love to colour in, enter into a colouring in competition or two.

Furthermore, being grateful for what is working in your life, despite having to navigate a tough season of long-term unemployment or underemployment shifts your perspective towards having an attitude of appreciation for your life. Another LinkedIn follower of mine went as far to say that she is "fun-employed" to then be ready to find work again.

It is also helpful to draft up a gentle daily structure to get through each day until new work finds you. There is no obligation to get through the entire schedule you've set in advance for yourself - especially while recovering from burnout, illness and/or injury.

An example of this could be for you:

Morning

Wake up naturally around the same time each day, unless you have a job interview and/or a short term job that requires an early start.

High protein breakfast.

Coffee, tea or matcha ritual at a local cafe - unhurried screen free time (wait two hours after having the above, if you want to absorb the iron from your breakfast.)

Exercise/journal/read.

Productive window (60-120 minutes) for job applications and other forms of work.

Afternoon

Lunch / exercise / life admin / household tasks / study / creative work.

Evening

Cook and eat dinner.

Phone a friend and/or family member - includes partner time.

Read, and then sleep.

Remember, just because your employment circumstances have temporarily changed, does not mean to imply that your self worth, skills and experiences have. This too shall pass. You are not falling behind others who are gainfully employed in a secure position right now. Your path is different to theirs. No right or wrong. If you think that gainfully employed people in secure and well paid jobs have everything and life fully figured out; this cannot be further from the truth. On social media, people only share the good highlights of their life. Not their current pain points and hidden struggles.

Right now in 2026 (as at the time of writing) you would be forgiven for thinking that unemployment is a marathon - a gigantic stretch. Such turbulence and a whopping unexpected curve ball in long-term unemployment and underemployment can challenge you self confidence, your social skills, your identity, and your finances; however your skills, experiences, qualifications and your attitude stays with you.

Long-term unemployment and underemployment is one large personal development project where you grow, heal, recover, learn more, and behind the scenes you are building the foundations for the next chapter of your employment journey. Aim to enjoy the crossroads while it lasts. It is not what happens to you. It is how you respond or react to what happens.