Losing your job can hit hard. It’s not just about the loss of income, it’s about your sense of purpose, routine, and identity. For many men, work is more than just a paycheck, it’s a source of pride and a way to provide for family. When that’s suddenly gone, it’s normal to feel lost, frustrated, or even ashamed.

The good news is, you don’t have to stay stuck in that place. There are practical steps you can take to look after your mental health, regain your footing, and move forward, one day at a time.

1. Give Yourself Permission to Feel

It’s okay to feel upset, angry, or anxious after losing your job. Bottling it up or pretending you’re fine doesn’t help in the long run. Acknowledge your feelings. Talk to someone you trust, whether it’s a mate, a partner, or a counsellor. You’re not weak for needing support, you’re human.

2. Set a Simple Daily Routine

Job loss can throw your days into chaos. You might find yourself sleeping in, skipping meals, or losing track of time. Try to create a basic routine,

• Wake up at the same time each day
• Make your bed
• Eat regular meals
• Set aside time for job searching, but also for things you enjoy

Small routines help you feel more in control, and give your days structure.

3. Move Your Body

Physical activity isn’t just good for your body, it’s a game changer for your mind. You don’t need to join a gym or run a marathon. A daily walk, a quick bike ride, or even working in the garden can help clear your head and lift your mood.

4. Reconnect with What Matters

Job loss can make you question your value. Remind yourself of what makes you, you, outside of work. Spend time on old hobbies, catch up with friends, or volunteer in your community. These things help you reconnect with your strengths and remind you that you’re more than your job title.

5. Break Big Problems Into Small Steps

It’s easy to feel overwhelmed by everything you “should” be doing, updating your CV, applying for jobs, managing bills. Break it down. Focus on one thing at a time. Set a small goal each day, like making one phone call or researching one new job. Every small win builds momentum.

6. Watch Out for Negative Self Talk

When you’re out of work, it’s common for doubts to creep in, “I’m a failure,” “I’ll never get another job.” These thoughts aren’t facts. Notice them, but don’t let them define you. If you catch yourself spiralling, pause and ask, “What would I say to a mate in my shoes?” Be as kind to yourself as you would be to someone else.

7. Reach Out for Support

You don’t have to do this alone. Asking for help is a sign of strength, not weakness. Whether it’s talking to a professional, joining a support group, or just having a chat with someone who gets it, support can make a massive difference. Many counsellors, myself included, offer confidential online sessions you can access from home.

Final Thoughts

Losing your job is tough, but it’s not the end of your story. With patience, support, and a few daily habits, you can get through this and come out stronger on the other side. If you’re ready to talk or want practical strategies to help you move forward, visit mantomancounselling.com.au or book a free 15 minute call back here.

You don’t have to face this challenge alone.