Navigating Job Loss Anxiety: Helpful Tips for Staying Grounded
We’re living through what feels like a very tumultuous time. With such elevated uncertainty, the stakes for everything feel much higher. Losing your job in this current state can leave you feeling like your entire world has shifted beneath you.
Whether the loss was unexpected or you had an idea it was coming, the anxiety that follows is equally real and overwhelming. Your mind may start to spiral with thoughts about your finances, your living situation, your future, and your sense of identity.
While these feelings are normal, there are practical ways to stay grounded during this challenging time.
Understanding Job Loss Anxiety
Losing a job goes beyond just losing a paycheck. You’re losing your morning routine, daily purpose, social connections, and a pretty significant part of what makes you you. Having this newfound uncertainty can trigger anxiety in several different ways. You may notice trouble sleeping, concentration troubles, or physical symptoms like headaches, muscle tension, or stomach issues.
Much of the anxiety after job loss stems from a fear of the unknown. Your mind can spiral through a series of questions about what comes next. Recognizing that anxiety is a natural response to this transition is your first step to managing it.
Grounding Techniques for Daily Use
Grounding techniques are a great practice to master when dealing with anxiety. They can help distract you from the endless loop your mind is in and bring some sense of control back to your present moment.
Simple grounding exercises that can be used to reconnect you with your immediate environment include:
The 5-4-3-2-1 technique: Engaging your senses with your surroundings
Deep breathing: Box breathing or another guided exercise can restore slow and controlled breathing
Physical movement: Light activity, like walking or stretching, can reduce tension and release anxious energy
Mindful observation: Focusing your attention on one object in your environment can distract your thought process and disrupt the loop
Creating Structure and Routine
One of the more destabilizing aspects of losing your job is the absence of structure. We’re all creatures of habit and thrive on having organization in our day. Without the framework of a work schedule, the days can feel empty and aimless. Creating a new routine will provide needed structure and a sense of control.
Keep consistent with your wake and sleep times, just as you would if you were going to work. You don’t want to throw your system off, but you also want to keep it prepped and ready for when the next job comes.
Block off a designated time each day to job search or to spend time building or refining your skill-set. Make sure to incorporate self-care time into your day to balance things out. Include activities that give you purpose, whether volunteering, working on a hobby, or learning something new.
Managing Financial Stress
Financial concerns tend to be at the core of job loss anxiety. You may not be able to eliminate financial uncertainty overnight, but you can take steps to calm your stress level.
Perform an overall assessment of your current financial situation. Make a list of your assets, available cash, and any expenses. Break down expenses into necessary ones and anything you can easily cut if need be.
Contact creditors if you need to explore possible payment options until you’re back on your feet. Apply for unemployment benefits if eligible. Knowing exactly where you stand and where you can make moves can help reduce some of the negative feelings about the situation.
Reaching Out for Support
Job loss is one of the hardest twists on the road of life. If you find yourself in this spot, try reframing this as an opportunity to assess your career path and current priorities.
Professional support is also an option to explore to help you through. Therapy for anxiety provides tools and strategies tailored to your unique needs. You don’t have to navigate this alone. Contact us today to discuss options further.