These uncertain times are throwing many lives into a state of unrest. One of the most impactful effects of the economic turmoil is being laid off. One moment you're rushing to work to make an important meeting, the next you've been called into the HR office and come out 10 minutes later without a job. Many don't believe it can happen to them. But, lay offs, job loss, restructuring and downsizing are all becoming commonplace terms and occurrences that know no boundaries of age, race or profession. So how do you deal with it?

STIGMATISED
Although still there, the stigma associated with losing a job is diminishing - especially post-dotcom bubble days. Hard-working, well-educated, successful individuals are among the casualties in workplace reductions. Losing your job today is no longer an indication of the quality of your work or behaviour. But that stigma is still internal and can rear its ugly head especially after three months have gone by and you still have not found a job. The first few weeks may feel like a holiday, but after several months of searching for a job without results, the depression sinks in.

It is like a death the death of security, the death of your dreams, the death of your career and you are not prepared for this loss. Self-esteem can take a nosedive - even for normally confident and competent people. And unless you deal with it, it can prove a vicious cycle that affects your job search as well.

DEALING WITH PHYSICAL OR EMOTIONAL EFFECTS
Physical health problems can also result from the stress of job loss, including sleep disturbances, depression, hypertension, fatigue and gastrointestinal difficulties. But don't give yourself a hard time about it, realise that it is unavoidable to lose some sleep over it. Understand that it's normal, and then work the problem.

• Taking time out for exercise is critical. Even if you were never a fitness buff before, the endorphins generated by activity is your body's natural way of battling depression and further health problems.

• Look at it as an opportunity for a lifestyle adjustment (taking more walks) or to pursue something you haven't had time for (taking up a hobby).

• Avoid isolating yourself and don't be afraid to talk about it. Expand your network and social contacts. Research shows that secondary contacts have provided the most support and help to those facing job loss. Tell people that you are looking for opportunities - the more people you tell, the more opportunities there will be available for your to pursue. Most of the time, it’s not the formal structures that find jobs, but all the networking. Also, learning to share your burden with others will help you to develop friendships and show you just how much people are willing to help.

• Volunteering is also a great option to keep yourself working for a cause and actively meeting new people. It often gives you new purpose and shows you what life can be about other than work.

• Develop or join a support group if you can find one. Get people together who have experienced job loss. It provides an opportunity to share experiences, reduces isolation and improves morale.

Basically, the bottomline message is to keep yourself active. Do something everyday to improve either your state of mind or emotional being, and make steps towards pursuing a better future for yourself instead of dwelling on the past.

IT'S NOT JUST ABOUT YOU
If you have a family of your own, taking into account their feelings and the way your job loss impacts them is also crucial. There may be a change in the family roles - both for yourself (if you're the sole bread-winner) - and for your spouse (who may feel pressured to seek a job or keep her own one). Family roles and relationships get turned around. This is a real jolt especially for men who are used to supporting their families.

There can also be a lot of resentment from the partner who has to get up and go to work in the morning. There may be the perception, justified or not, that the person who has been laid off is not trying hard enough to find another job. As well, there may be feelings of jealousy for co-workers who still have two-income families and are planning the summer holidays, entertainment and activities that you can no longer afford.

Children can also be very affected by the loss of their parent’s job. They may be angry at the employer who laid off the parent or simply at the change in income and opportunities. The family may have to move to adjust to their new financial circumstances, and even the social stigma of a jobless parent or parents. It's important to explain the situation to your children and that you are proactively doing something about it. Also, try to keep their lives as stable as possible, especially for younger children who may not understand what's going on.

BUDGETING A NEW LIFE
Of course you will have to adjust to your new financial circumstances. Make a budget, breaking down the need-to-haves and the nice-to-haves. Eat at home more often. Buy in bulk. Shop for cheaper alternatives. If things get drastic, you may have to assess your options about your housing and car.

Remember that it takes on average 10-14 weeks to find a new job. But most people do in the end. So it’s helpful to see this part of your life as transitional and to frame it as a temporary situation.

The lessons you learn during this transitional period will help you prepare for such future occurrences. The standard textbook amount to have saved for these rainy days is three to six months' worth of your salary. When you do get reemployed, assess your real needs, cut out the fat if you don't need it, save up and be prepared for future eventualities.

USE THE TIME TO REASSESS
If there was a good time to reassess your career goals, this is it. As you prepare yourself for your new job hunt, take the opportunity to reassess what your career goals are. Are you using and gaining the skills you want? Do you want more time off for family and less time travelling on business? Do you prefer working in teams or as an individual? Where would you want to be in five years and how can you make sure the next job you get helps you get there? Answering these types of boiled down questions will help you focus your job search so that the next career you pursue will make you a happier person overall.

You may be without a job today, but don't be a victim. Look for the opportunities amidst the clouds and focus your energies on those. You have to develop a survivor approach because life is about taking control and believing in yourself. So start now.