Managing Your Emotions During Career Uncertainty
The threat of job loss can trigger a storm of emotions – from fear and anxiety to anger and grief. If you're facing workforce changes or uncertainty about your job security, know these feelings aren't just expected – they're a natural response to a situation affecting your livelihood and identity.
You have every right to be sad and frustrated right now. Many people experience threats of job loss, being swept up in mass layoffs, well...you didn’t do anything wrong. You’ve been doing your job, performing above and beyond, and then “poof”, it is ripped away from you. Let me be the first to say I am sorry this is happening to you. Ultimately, you must pick up the pieces and chart a new path. For today, let’s discuss ways to manage our feelings constructively and productively.
Understanding Your Response
When our job security is threatened, we often experience the same stress response our ancestors did when facing physical threats. Our brain doesn't distinguish between a charging predator and the loss of financial security – it responds with the same flood of stress hormones. This can lead to racing thoughts, difficulty sleeping, irritability, and even physical symptoms like headaches or stomach issues. Let’s acknowledge these responses so we can address them and move forward.
While we can't control external circumstances, we can develop tools to manage our response.
Below are two exercises to help you regain your sense of control and reduce anxiety.
Exercise 1: The Security Audit
This exercise helps you move from vague fears to concrete reality:
1. Take a blank piece of paper and draw three columns
2. In the first column, list your current sources of security (savings, skills, network, experience)
3. In the second column, list your immediate concerns
4. In the third column, write one specific action you can take to address each concern
This exercise helps transform overwhelming anxiety into actionable steps. Seeing our resources listed alongside our concerns often helps us realize we're more prepared than we thought.
Exercise 2: The Daily Grounding Practice
When anxiety about the future threatens to overwhelm us, this 10-minute morning routine can help:
1. Find a quiet space and take three deep breaths
2. Write down three things you can control today
3. List one action you'll take to move your career forward
4. Acknowledge one thing you're proud of from yesterday
5. Set one achievable goal for today
The key is consistency. Doing this every morning builds a foundation of stability even when external circumstances feel chaotic.
Moving Forward
While these exercises can help manage day-to-day anxiety, navigating career uncertainty is often easier and more effective with professional support. Do you have a therapist? Please consider connecting with a mental health professional.
Hiring a career coach can also help you:
- Develop a strategic plan for your career transition
- Identify blind spots and opportunities you might miss
- Build confidence in your skills and value
- Create a roadmap for your next career move
- Process emotions in a constructive way
Think of it this way: Professional athletes don't just practice alone – they work with coaches and a whole team of experts who help them perform at their best. Similarly, working with a career coach and other professionals during times of transition can help you transform uncertainty into opportunity.
Ready to Take Action?
If you're ready to move from anxiety to action, consider scheduling a complimentary 30-minute strategy session. Together, we can assess your situation, identify your next best steps, and create a plan that aligns with your goals and values.
Remember: Career transitions, while challenging, often lead to unexpected opportunities for growth and positive change. The key is having the proper support and strategies to navigate them effectively.
