Maybe a round of layoffs swept through your company and you find yourself among those who are let go. Maybe your employer went bankrupt and your job was part of the losses. Maybe you saw it coming or maybe it caught you completely off guard.
No matter how it happens, losing your job isn’t easy. You may find yourself feeling overwhelmed, sad, frustrated or fearful about the future. You may worry about how you’ll pay your bills and how long it will take you to find a new job.
It’s unlikely that you’ll work until retirement age without facing the loss of a job. Even though it’s a challenging time, with the right support it can be an opportunity to refocus and grow.
Coping with the emotional and physical impact of job loss
There is no ideal way to navigate a sudden, unexpected change in your life circumstances, like losing a job. Having intense feelings is normal.
For some people, taking action quickly can help reduce uncomfortable feelings. Others need more time to acknowledge their feelings before they can move forward.
Understand that losing your job is a major life change and allow yourself to grieve. Your emotions are valid and recognizing your emotions is a healthy step.
Everyone’s response to change and loss can be different. Some possible signs of stress you may feel after losing your job include:
- Nervousness or restlessness
- Panic
- Inability to concentrate
- Tearfulness
- Anger, blame or resentment toward your former employer
- Feeling incompetent or blaming yourself
- Worry, uncertainty or fear of the future
- Feeling unable to take action
- Feeling vulnerable, worthless or hopeless
“When you feel sadness, this might indicate that the job you lost was important to you. You might experience anger, which is a secondary emotion, meaning there is often an underlying feeling such as embarrassment. It is important to explore all of your feelings without judgment and then work on letting them go,” said Melanie Wolfe, a social worker with Banner Health.
“You can do self-checks where you take time to notice what you are feeling, note any stress in the body and do a regulating activity such as taking deep breaths,” she said. It’s also a good idea to reach out to family members, friends and support groups, since talking to people you trust can help you feel connected.
It can help to identify what you can control, such as how you spend your time, your daily thoughts and what you choose to read, believe and focus on.
The stress of a job loss can affect your physical health, too. You might feel tired, have headaches, eat more or less than you usually do and find your sleep schedule disrupted. To minimize these effects, try to eat nutritious meals, drink plenty of water and stick with a regular sleep schedule.
You might want to throw yourself into your job hunt during every waking minute, but it’s important to carve out time for self-care. Take a walk, exercise, spend time on hobbies, meditate or practice mindfulness to help recharge your energy and stay positive.
Taking stock of your situation
It might feel overwhelming to review your finances when you lose your job, but it’s important to know what you’re spending and where you can adjust if you need to. Create a budget so you can cover your expenses when you’re unemployed and look for ways to cut back until you find a new job.
Be sure you understand resources that can help with your finances. You may qualify for unemployment compensation, affordable health insurance or government assistance programs that can give you some stability during your transition.
Review the reason behind your job loss. It’s important to gather the facts and assess what has happened before seeking new employment. Identify any personal habits or behaviors that are harmful or not supportive of your professional and personal growth and work on changing those.
If your employer made it clear that the decision had nothing to do with your skills and abilities to perform the job, keep this information in your thoughts to help combat feelings of self-doubt. If your employer cited your job performance, identify how you can accept this feedback and use it to make changes in the future.
Take some time for reflection and think about your strengths, interests and long-term career goals. You may want to find a new job in the same field or you may want to take this opportunity to pivot to a new area.
“Sometimes people will not realize the effects that a stressful job had on them. Once they are no longer doing that job, they will start to see the changes and will be able to refocus their efforts on a job that is better suited for them,” Wolfe said.
Preparing for your job search
Review your resume and update it to include your most recent skills, accomplishments and experiences. If you’ll need cover letters, draft a template you can customize for specific jobs. Look over your LinkedIn profile to make sure it matches your resume and showcases the skills you want to highlight.
Be sure to let the people in your professional networks know you’re looking for work. Attending industry events and connecting with former colleagues can also help you find prospects.
Take advantage of educational opportunities that can add to your qualifications. You can find a wide range of free or low-cost online courses on platforms like Coursera and LinkedIn Learning that offer classes in various fields you can take to strengthen your resume.
Make a daily schedule. Write down how you plan to spend each day and do your best to stick to it. The sudden change from no free time to too much can create problems later.
It can be easy to lose track of the details when you’re searching for a new job. Set goals for your applications and use a spreadsheet or online tracker to make sure you stay organized, follow up and don’t miss opportunities.
Staying positive during the job search
It’s common to get frustrated or discouraged during a job search. Be sure to acknowledge and celebrate the positive steps you take, such as updating your resume, submitting an application or lining up an interview.
Rejection is almost inevitable during a job search. Do your best not to take it personally and stay resilient. Remember that with every no, you’re one step closer to meeting your goal.
Connecting with help
Lean on professionals to help you through your job search. You may want to reach out to career coaches or counseling services for advice on the job market, your search strategy and career paths. They can also offer tools that help you be more prepared and confident.
If you find yourself feeling stressed, anxious or depressed, consider seeking help from a mental health professional. Therapy or counseling can give you support and coping strategies.
If you have ongoing physical symptoms like fatigue, headaches or trouble sleeping, consult a health care provider. It’s important to maintain your physical health.
The bottom line
Losing a job is challenging. It can help to recognize how a job loss affects you physically and mentally, take steps to manage your job search and stay optimistic. “You can look for the positives that can come from the change and focus your attention on those, versus spending lengthy time on the losses,” Wolfe said.
If you find that your mental or physical health is suffering after a job loss, reach out to an expert at Banner Health for advice and support.
