The aftermath of losing your position suddenly – due to restructure, redundancy, or loss of funding – can be difficult to navigate.
After the immediate shock of losing your position, you may go through a range of emotions: disbelief, anger, loss, confusion, and concern. It brings on worries about future employment opportunities and financial security, anger that the employer wasn?t fair and the whole universe is against you, or a misplaced sense of guilt for having done something wrong.
Following are some of the main concerns you might experience straight after losing your employment, and some strategies for coping.
Regardless of the Payout We Panic About Our Next Job
It is understandable that the majority of people who experience redundancy or termination of their contract will immediately panic about financial stability, despite savings or payouts. It is typical to feel stressed when you ask yourself: How employable am I? How soon will I find a job? People worry about the risk of not finding a better position, secure employment or any job at all. Living in a big city is expensive and even high-salary workers can be quite stretched out with mortgages, car loans and private school fees. The pressure to maintain the accustomed lifestyle can also weigh heavily when you have just lost a job. You might feel that you need to immediately contact recruitment agents and put yourself out there; however, just pause and reflect on what it is that you really want to do. What company do you want to work for? Maybe you would like to work fewer days, maybe you would like to work fewer hours – or maybe you want to change industries completely. It might sound like a platitude, but this could actually be an important opportunity to improve the quality of your life. Ask yourself what it is that you actually want to do with your life, and give yourself a chance to reflect and contemplate.
Psychological Distress
Losing a job can trigger significant psychological distress. People can experience heightened stress, loss of confidence, a change in self-perception, heightened sensitivity and self-doubt. If you struggle to adjust if you notice that you are getting more anxious or depressed, and are starting to withdraw and self-medicate, see your psychologist. Even a few sessions with a psychologist can help you to find adaptive coping strategies to deal with your distress, and discover new ways to improve your self-care and enhance your wellbeing.
Coping with Multiples Losses
We experience many losses when we lose our employment. I often hear people say that they miss their colleagues, established friendships, feelings of connection and familiar routines. Of course, some work-based relationships will not continue, but make an effort to keep in touch with those people who enriched your life.
Process the Details Before You React
If you lost your job. don’t over-react – allow yourself time and space to process what happened. Every company handles redundancy or termination differently. Some people can stay in their position for a few weeks, others are escorted from the premises immediately after being informed of their redundancy. Some people are advised in advance that a restructure is in the wings and sometimes staff members are allowed to apply for redundancies, but others have no idea. If you were just told the news, take time off and give yourself a chance to process what happened before you start chatting to other people. Check what you can actually disclose to your colleagues and clients during the early phase after being informed of the redundancy. Some employers prefer that details are not disclosed until everything is finalised – and there can be formal non-disclosure agreements. The safest step might be to take the day off and prepare a list of questions so you can consult with your HR department the next day if you have concerns.
Care for Yourself and Avoid Self-destructing
The general advice to follow is: look after yourself well and do not engage in self-destructive behaviours. Some studies indicate an increase in unhealthy behaviours, such as smoking when one has experienced involuntary job loss. There might be a temptation to go out for drinks to relieve stress or have a cigarette. Avoid these maladaptive coping strategies when dealing with your job loss. Try practicing mindfulness instead…
Develop a Good Plan for Job Hunting and Life Building
This unexpected change brings with it an opportunity not only to find a new job but to plan how to lead your life. Develop a sound plan of attack. Do you want to continue working in the same field, a similar work culture and a familiar role? It’s a good chance to reflect and to re-evaluate whether what you do is aligned with your values and actually makes you happy. Now is the time to consider how to establish healthier boundaries at work and what it is that you need in order to feel fulfilled and challenged in your next role.
All of us can be affected by the loss of income, routine and friends. I find the people who struggle the most with the loss of their positions are those who worked long hours, didn’t take breaks or holidays, were rarely at home, were not able to spend quality time with their families and kids, and who neglected their health and wellbeing.
Pay attention to other aspects of your life as well, your job is only one aspect. Of course, it is important to have a meaningful engagement and to have a secure income. You still need to focus on networking, signing up with recruitment agencies and reaching out to people who can aid your job search. At the same time, it is an opportunity to pay attention to you non-work relationships, your health, children, parents, and hobbies.
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