Unemployment and Self-Compassion

Indonesia's labor market is facing a mass layoff crisis. The number of unemployed residents in August 2024 is estimated to reach 7,465,599 (Badan Pusat Statistik Indonesia, 2025). Moreover, the 20-24 year old age group accounts for the highest number of unemployed individuals compared to other age groups, at 2,497,979 people. This number is very concerning, considering that Generation Z is a potential successor to the nation and a key driver of the national economy.

Not only does it harm the economy, but unemployment also negatively impacts mental health. The stress of struggling to find a job often leads to feelings of uselessness, worthlessness, and a sense of futility. Research reveals that unemployment is associated with increased feelings of loneliness (Morrish & Medina-Lara, 2021), suicide risk (Amiri, 2022), anxiety in men and hopelessness in women (Yalçın, 2022). So, what steps can be taken to reduce the negative impact of unemployment so that the spirit is maintained?

Neff (2003) introduced the concept of self-compassion, which is characterized by an attitude of remaining loving, supportive, and non-blaming towards oneself, especially during difficult times. Self-compassion is essential in increasing gratitude (El Keshky, 2024), feelings of life satisfaction (Maftei & Lãzãrescu, 2022); on the contrary, self-compassion can lower stress levels (Huriyah et al., 2022), anxiety (Prameswari et al., 2023), feelings of dissatisfaction with the body (Cadena et al., 2024), and reduce levels of emotional fatigue (Hashem & Zeinoun, 2020).

Getting to Know the Elements of Self-Compassion

According to Neff (2003), self-compassion comprises three pairs of interrelated elements that help us cope with life's problems and our shortcomings. The three pairs of elements: (a) mindfulness vs. over-identification, (b) common humanity vs. isolation, and (c) self-kindness vs. self-judgment. The three pairs of self-compassion elements (Neff, 2003) can be described as follows.

Mindfulness vs. Over-Identification. Mindfulness refers to being fully aware of the situation, without lingering on excessive anxiety. Through mindfulness, we can approach problems more calmly and objectively. About the condition of not being accepted to work in a company, we need not to be accepted to work in a company, we need not to linger in problems, direct attention to the activities we are doing, dissolve in the activities we are doing; for example, watching a movie about increasing knowledge of the job we are interested in; doing sports; read books. The opposite of the state of mindfulness is over-identification, which is when we overthink; We get caught up in excessive thoughts and/or feelings. Over-identification does not solve the problem of difficulty in getting a job; instead, it has the potential to make us unable to focus on the essential things that we need to work on, anticipate, or prepare ourselves for in the future. 

Common Humanity vs. Isolation. Common humanity refers to the view that we are not the only ones who experience adverse events; we do not experience them alone. Many people also share a similar fate, and all human beings have faced difficulties. Problems are an inherent part of life. When it comes to not being accepted for a job, we need to view that failure is an experience many people encounter, and that rejection is not the end of a career journey. A view of common humanity will help us reduce feelings of distress. On the other hand, isolation is the perception or belief that an individual thinks they are the only one affected by problems, which can cause feelings of loneliness or isolation. 

Self-kindness vs. Self-judgment. When we are experiencing problems or in a state of depression, we need self-kindness and to avoid self-judgment. Self-kindness refers to the kindness one shows to oneself, encompassing loving and accepting one's shortcomings, refraining from blaming one's condition, and respecting oneself as one is. On the other hand, self-judgment is a condition when we regret, judge, and criticize ourselves excessively when we are facing difficulties; In this case, when we have not been accepted to work in a company/agency that we are interested in, we blame ourselves, regret the decisions made, and degrade our abilities to the point of causing feelings of worthlessness.

Misconceptions about Self-Compassion 

Based on the description above, some parts of self-compassion can be misinterpreted. For example, individuals who practice self-compassion tend to focus on their interests rather than those of others (Neff, 2003) and are less likely to experience self-pity (Goldstein & Kornfield, 1987). However, self-compassion is a method or approach that individuals can use, especially when experiencing difficulties. Individuals who practice self-compassion, when facing problems, need to acknowledge the challenges, shortcomings, or failures inherent in the experience or problems they encounter. In principle, through self-compassion, individuals feel worthy or acceptable when facing problems (Neff, 2003). 

Increase Your Self-Compassion

To be able to develop self-compassion in daily life, we need to be SABAR: (a) Be aware (Sadari), (b) Acknowledge (Akui), (c) Learn (Belajar), (d) Affirmation (Afirmasi), and (e) Plan (Rencanakan). here is the explanation:

(1) Be aware (Sadari). When facing problems (related to the condition of not being accepted for work), we need to be aware of various potential negative emotions that arise naturally. Be aware of and observe the different emotions that may be experienced, such as sadness, anger, disappointment, upset, fear, worry, anxiety, guilt, and frustration. We also need to realize that these various types of negative emotions can cause multiple other adverse conditions, such as a gloomy face, a raised voice, withdrawal, speaking harshly or rudely, behaving negatively towards others, panicking, or difficulty concentrating. 

(2) Admit (Akui). We need to acknowledge the negative emotions or conditions we are experiencing. Confession can be made by writing a personal note or by disclosing it to the right person. When it comes to writing, we may be confused about where to start; But there is no provision whether our writing must use good and correct grammar, must be neat, must be orderly, or must be perfect. The most important thing about acknowledging (both in writing and verbally)is that we feel we can express negative feelings or conditions more objectively, see problems from different perspectives, or view life more realistically, and there is a feeling of acceptance.

(3) Learn (Belajar). We need to reflect on and gain wisdom or meaning from the negative experiences we are going through. Wisdom is the lesson about things that are valuable/meaningful/valuable from an experience, especially negative experiences. In seeking wisdom, we can read, listen, or discuss with others (especially those who have had similar experiences or problems). By seeking wisdom, we can gain inspiration and motivation. Stay confident that every problem faced, there will always be a solution; Behind every difficulty, there will be opportunities to grow into more mature; When the mind is stuck and says "It's hard, it's okay to give up, tired", the conscience whispers: "'Try one more time'"; "Success does not belong to smart people. The success belongs to those who continue to try" (B.J. Habibie). In essence, wisdom will make us more open, positive, and motivated.

(4) Affirmation (Afirmasi). The term affirmation refers to positive statements that are spoken, written, or thought repetitively to reinforce a person's beliefs, motivations, or mindset. There is nothing to prohibit us from having the mindset that we want to get a decent job with a fantastic salary. However, we need to verify whether our mindset or expectations align sufficiently with our abilities. It may be that our mindset or expectations are sometimes not in line with the current situation or condition. Therefore, we need to adjust our expectations in our mindset to match our condition, capacity, education, experience, and skills that we excel in. Some affirmations that we can state, for example: all work is good, as long as it is halal; success is not seen by how much we get, but by how much (honesty, discipline, and help) we give; love the task/job that is in front of us, not the task/job that is not in front of us; Great success (work) starts from the attitude of accepting small things (work). Various affirmations or positive statements can help increase self-confidence and maintain enthusiasm.

(5) Plan (Rencanakan). The final stage of the self-loving process involves creating a realistic plan for personal growth and development. We remain optimistic that good opportunities do not come just once; good opportunities will come many times. When we don't close our minds, there will always be opportunities for us to try. Continue to prepare ourselves to face new opportunities, such as learning foreign languages, mastering software and computers, public speaking, pursuing certifications and training, and exercising the body and mind.

Self-compassion is the strength we need to survive amid today's difficulties of finding a job. The problem of difficulty finding a job is a common issue faced by almost everyone, not just those who are currently experiencing it. As Nelson Mandela said, "The greatest glory in living lies not in never falling, but in rising every time we fall." By practicing self-compassion, we create space for recovery, learning, and continued growth. Let's develop self-compassion together for the mental health of Indonesia's young generation.

Authors: 

Rachel Virenna. Cindy Angelina, Jennifer Susanto Teo, Kelyn Arsyandha, & P. Tommy Y. S. Suyasa

References:

Amiri, S. (2022). Unemployment and suicide mortality, suicide attempts, and suicide ideation: A meta-analysis. International Journal of Mental Health, 51(4), 294-318. https://doi.org/10.1080/00207411.2020.1859347

Badan Pusat Statistik Indonesia. (2025, January 2). Pengangguran menurut golongan umur (orang), 2024. Diakses Mei 19, 2025, dari https://www.bps.go.id/id/statistics-table/2/MjQwMSMy/pengangguran-menurut-golongan-umur.html

Cadena, S. B. R., Iyer, A., Webb, T. L., & Millings, A. (2024). Understanding the relationship between self-compassion and body dissatisfaction. Journal of Applied Social Psychology, 54, 669-682. https://doi.org/10.1111/jasp.13065

El Keshky, M. E. S., & Sarour, E. O. (2024). The relationships between work-family conflict and life satisfaction and happiness among nurses: A moderated mediation model of gratitude and self-compassion. Frontiers in Public Health, 12, 1340074. https://doi.org/10.3389/fpubh.2024.1340074

Goldstein, J., & Kornfield, J. (1987). Seeking the heart of wisdom: The path of insight meditation. Boston: Shambhala.

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