Lessening the Blow of Job Loss

As the economy stagnates and moves closer to a recession, many people are finding themselves out of work. Sometimes, firings can come without warning, and even when they are expected, they can leave a person with many emotions, everything from sadness to anger or a combination.

We asked three of Happier Living’s clinicians to share their advice for what to do if you suddenly find yourself out of a job or suspect you might be losing one soon.

Dr. Carmen Marcano-Davis

Clinical Psychologist

It's important to take time to process what this loss means to you, to let the feelings come to the surface and help you recognize what is happening, the reality of the situation and its implications. Allowing oneself to "feel the feelings" is helpful in clearing the mind and in reaching a state of calmness that will assist you in finding immediate solutions to the problems, especially if you don't have an emergency funds account. It's also important to let your partner know what is going on and be willing to accept their support, help, and suggestions. 

If there are children involved, consider their developmental stage; very young children may not need to know as the situation can create a great deal of anxiety about a situation that is beyond their control. If you choose to include older children in what is going on, make sure to be reassuring (things will work out soon) and make sure to include the steps you are taking to be proactive and resolve the situation. 

On the practical side, it may be helpful to enroll the help of a life coach or a career coach to assist with the process of looking for another job. If you would like to reframe the situation, this could be seen as an opportunity to reconsider necessary lifestyle changes and maybe even career goals/paths.  

Dr. Alexis Weisinger

Happier Living’s Director of Clinician Experience 

Try to be prepared for the loss of a job by buffering yourself financially. While you are employed, strongly consider making use of your company's 401K, IRA or Roth IRA plan to help save for a rainy day. Additionally, cash savings in a high yield money market or checking account can really come in handy should you suddenly find yourself unemployed.

Consult a financial advisor. Financial advisors can be a godsend when considering the best way to manage your money, and you don't even need to pay them directly for their services! (Their fee comes out of the money they make for you with your investments, making it a win-win option). 

Always have your CV up-to-date. As you get a new job or get a promotion, get into the habit of regularly updating your CV or resume with all of your new job titles and responsibilities. It'll take the pressure off of your having to rework it in a moment of crisis, ensuring you are ready to make yourself available for new employment.

Consider having an online presence with applications like LinkedIn, Indeed, Career Builder and other applications where you are not only likely to find job opportunities, but interested recruiters can come find you.

Consider having a side hustle. In this gig economy, lots of folks find that they have to cobble together a number of forms of employment in order to make ends meet. Even if you have a full-time job, having a small side hustle can really be helpful in ensuring you have at least some money coming in while you are looking to replace the loss of a full-time job.

Dr. Steven K. Abraham, Psy.D.

Clinical Psychologist

A job loss is one of the most stressful experiences a person can go through. According to research, it is likely in the top three of major life events. 

If this happened, first I would suggest allowing oneself to feel the emotions that arise from this loss. It is a loss and it is okay to grieve this loss in order to process these emotions in a healthy way. Self-care is very important at this time. Engaging in activities that allow you to feel good (going for a walk, participating in hobbies, etc.) will help restore energy from what was likely a very depleting event. Oftentimes a job loss may have context as it may be based on a company's organizational or financial needs and not based on personal performance. I try to get folks to separate their worth from the job itself.  Since a job loss may be far reaching in its effects, talking to someone like a trusted friend, family member or therapist can help a person process this matter more fully. 

I believe a person can prepare for the possibility of job loss by knowing the company's health (budget cuts or restructuring efforts) and one's own performance in the company: for example, more likely to happen if received poor evaluations in the past. Preparing financially by making sure one has set aside some resources can "soften the blow" if this happens. One ought to make sure their resume is regularly updated and to remain connected to people in their chosen field through LinkedIn as well as other professional associations. Taking continuing education classes or obtaining more certifications in one's line of work not only benefits a current employer but also makes a person more marketable if let go suddenly. If a person has been practicing good self-care already, it can mitigate the experience if hit by an abrupt job loss.

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