Physical and mental health after a layoff

Losing a job can feel destabilizing for your finances and identity, and it commonly triggers anxiety, low mood, sleep disruption, and physical symptoms such as headaches or fatigue.¹ This post gives clear, practical coping steps, an evidence-informed overview of over-the-counter and prescription options with pros/cons and side effects, and a short section on non-medical approaches that support recovery.

Quick practical plan to cope (first 2 weeks)

1. Allow a short mourning window of 2-7 days to process the shock, then switch to an action plan to regain control.² 
2. Rebuild routine: fix wake/sleep times, schedule 45-90 minute focused job-search blocks, and add daily movement – routine reduces anxiety and improves mood.³ 
3. Reconnect: reach out to friends, family, or a peer support group; social support lowers the risk of persistent depression after job loss.² 
4. Seek early professional help if symptoms are moderate or worsening: counseling, primary care, or employee assistance programs are effective first steps.¹ 
5. Protect decision-making: delay major irreversible financial or life decisions while emotionally raw.² 

Over-the-counter and supplement options (supportive, not primary treatment)

• Omega-3 (fish oil): May produce modest improvements in depressive symptoms for some people and supports brain health; benefits take several weeks to appear and effects are variable.⁵ Possible side effects include mild gastrointestinal upset and interaction concerns if you use blood thinners.
• Melatonin: Useful short-term to reset sleep patterns after acute stress-related insomnia; not intended as a long-term nightly fix without clinician oversight.³ Side effects may include daytime drowsiness and vivid dreams.
• St. John’s Wort: Some trials show benefit for mild–moderate depression, but it has major interactions with many prescription drugs (including oral contraceptives, warfarin, and SSRIs), so use only after clinician review.⁵ 

Non-medical, evidence-backed strategies that make a real difference

• Exercise: 20–30 minutes of moderate aerobic activity on most days reduces depressive symptoms and anxiety and improves sleep and cognition.⁶ 
• Nature and sunlight: Time outdoors and exposure to daylight lower stress hormones and improve mood; even short daily walks help.³ 
• Diet: Regular whole-food meals with lean protein, vegetables, fiber, and healthy fats (including omega-3s) support brain health; reduce excess alcohol and refined sugar which can worsen mood.⁵ 
• Sleep hygiene: Consistent sleep schedules, a wind-down routine, and limiting screens before bed protect emotional regulation and cognitive function.³ 
• Psychological tools: Brief cognitive-behavioral techniques and mindfulness reduce rumination and catastrophic thinking common after job loss, and can be self-taught or delivered by a therapist.² 

These approaches are effective first-line options for many people and enhance medication and psychotherapy outcomes when used together.⁶ These options can ease specific symptoms but should not replace evidence-based psychotherapy or prescription medications when those are indicated.¹ 

Prescription medications: classes, what they treat, pros, cons

Medication class	Typical use	Key pros	Key cons
SSRIs (e.g., sertraline, fluoxetine)	Depression, many anxiety disorders	First-line for many patients; good safety profile for long-term use	May take 4–6 weeks to work; sexual side effects; weight change
SNRIs (e.g., venlafaxine, duloxetine)	Depression, generalized anxiety, some pain syndromes	Treats mood and pain symptoms; effective for anxiety	Similar side effects; venlafaxine can raise blood pressure
Benzodiazepines (e.g., lorazepam, alprazolam)	Short-term severe anxiety, panic attacks	Rapid relief of acute anxiety or panic	Sedation, impaired coordination, risk of dependence; not for long-term use
Buspirone	Generalized anxiety disorder	Non-sedating; low abuse potential	Slower onset (weeks); less useful for panic
Bupropion	Depression with low energy; smoking cessation	Less sexual side effects; can increase energy	May increase anxiety in some; rare seizure risk at high doses
Tricyclics / MAOIs	Treatment-resistant depression	Effective for some who don’t respond to first-line meds	More side effects; cardiac risks; dietary restrictions for MAOIs

Evidence shows combining medication with psychotherapy yields better outcomes for moderate–severe depression and many anxiety disorders than either alone.¹

Common side effects and safety notes

• Common side effects: nausea, headache, sleep changes, dry mouth, sexual dysfunction, and mild weight change are frequently reported for many antidepressants.⁴ 
• Red flags: new or worsening suicidal thoughts, severe dizziness, fainting, chest pain, or sudden behavioral changes require immediate medical attention.¹ 
• Withdrawal and dependence: some SNRIs and SSRIs can cause discontinuation symptoms if stopped abruptly; benzodiazepines carry dependence and withdrawal risks and should be tapered under supervision.⁴ 

Discuss your full medical history and all current medications with your prescriber to avoid dangerous interactions (for example, St. John’s Wort reduces levels of many prescription drugs).⁵ 

How to decide whether medication is appropriate now

• For mild, short-lived symptoms: start with structured self-care, peer support, and short-term counseling; monitor for improvement.² 
• For moderate–severe or persistent symptoms (interfering with sleep, appetite, work, or safety): talk with primary care or psychiatry about medication plus therapy.¹ 
• Expect 4–8 weeks to evaluate benefit for most antidepressants; plan follow-ups to adjust dose or switch medications if necessary.⁴ 

When to get urgent help

Seek immediate help if you have thoughts of harming yourself, overwhelming hopelessness, or severe functional decline in sleep, appetite, or behavior. If a medication causes severe side effects such as fainting, chest pain, or emergent suicidal thinking, contact emergency services or your provider right away.¹ 

References and links (12)

1. NIMH — Depression
2. APA — The toll of job loss Monitor on Psychology
3. CDC — Benefits of Physical Activity & Sleep guidance
4. NIMH — Mental Health Medications overview
5. Mayo Clinic — Antidepressants: tips and side effects
6. Cochrane Complementary Medicine — Depression reviews overview
7. Cochrane — St John’s wort for treating depression
8. WHO — Mental health at work fact sheet
9. ADAA — Treatment help for anxiety and depression
10. NIMH Publications — Depression fact sheets and help
11. CDC — Physical Activity Boosts Brain Health
12. ADAA — Depression treatment and management