Life After a Job Loss
You're not alone if you've found yourself without a job. Millions of people have involuntarily lost jobs in the last several years. The experience is a tough one, no doubt about it. Consider that you're now going through a period of transition. Metaphorically, one door has closed, and another door is waiting to be opened. Being aware of what's involved can help an individual understand and manage this transition—to move forward rather than to remain in the past.
When people experience any loss, they can feel a range of emotions. The loss of a job is no exception. Feeling any of the following emotions at some time during this transition is a normal reaction to an abnormal event like job loss.
Shock, Denial, and Disbelief
This reaction is characterized by numbness and a refusal to accept the news; it protects a person from being overwhelmed. Shock can be particularly acute if people identify who they are by what they do for a living. When someone takes away an individual's job, the person can feel vulnerable and confused.
If you feel this way, don't make any major decisions now. Talk to a family member or close friend who is a good listener. Try writing in a journal to explore issues you want to address. From his research, the psychologist James Pennebaker found that his subjects who wrote down their inner thoughts about an emotional upheaval experienced positive health effects.
Fear and Anxiety
This emotion keeps people from being in the present and pushes them into the unknown future. They feel their security is threatened, and they resist change. They feel powerless and worry about not being able to pay bills or to know what next steps to take.
If you feel afraid, acknowledge your fears, stay in the present, and focus on calming yourself. Resist the urge to react quickly; you may act, say or write something you'll regret later. Take some time to let the fear subside. Focus on self-care, especially physical activity. Research studies have found that exercise reduces anxiety and the stress response and helps to build resilience.
Anger
A common and understandable emotional response to job loss, anger can be beneficial, as it can move a person to action. However, sometimes those actions can result in behavior that is not constructive, like badmouthing an employer. Looking for potential employees who demonstrate a positive and resilient attitude, interviewers aren't receptive to such negativity.
If you feel angry, acknowledge and deal with it to dispel negative feelings, diminish stress, and increase self-understanding. Continue to talk and write about your situation. The process of expressive writing will help you address your anger, appraise your situation, and come to terms with your situation. Consider joining a support group for people who are facing the same challenge. Meetings will provide opportunities to vent anger, generate ideas, network, and receive encouragement and constructive feedback.
Acceptance and Hope
At some point in this process, you will realize that you can make it. This is the time to accept the reality of the situation, clarify goals, and swing into action.
Work at developing a positive outlook. Your attitude about yourself will determine how others see you. Pay attention to your thoughts and inner conversations; they have a powerful effect on your emotional well-being. Becoming aware of what you're saying to yourself can help you understand your reactions. It can also give you a handle on controlling your moods, repeating your successes, and feeling hopeful.
Next Steps
Your full-time job has now become finding a job. If your severance package includes outplacement services, use them. If not, local 2-year or community colleges typically offer career counseling services and classes. A job loss can be used as an opportunity to explore other career options. Working with a career professional will be an efficient way to assess all the variables and make a well-informed decision.
Contact your state unemployment insurance office for information about applying for benefits. Make a budget. Add up your monthly expenses, and create a survival budget to get a sense of how long your savings can keep you afloat. Look for expenses you can reduce or eliminate. Call your creditors to discuss some type of minimum payment arrangement. If you tell them your situation upfront, rather than waiting for contact after a missed a payment, your creditors may respond more reasonably.
Consider your health care options. Talk to your previous employer's human resources staff about staying with your insurance plan through COBRA or purchasing a less expensive plan through the Health Insurance Marketplace (the Affordable Care Act). You may find it helpful to visit Link opens in a new windowhttps://www.healthcare.gov/unemployed for more information about enrolling in COBRA or the Health Insurance Marketplace.
Review online resources, including Link opens in a new windowhttps://www.careeronestop.org. Sponsored by the U. S. Department of Labor, Employment and Training Administration, Link opens in a new windowhttps://www.careeronestop.org offers self-assessments, career profiles, and lots of information on how to conduct a job search and where to start.
The transition from your previous job to the new one will take some time. However long, see it as an opportunity to make some changes—switch careers, learn some new skills, improve existing ones. Look forward to opening that new door.
References
Siebert, A. (n.d.). Resiliency skills for handling the emotional side of job loss and job search. Retrieved June 20, 2018, from http://resiliencycenter.com
U.S. Federal Trade Commission. (2013, December). Dealing with job loss. Retrieved June 20, 2018, from https://www.consumer.ftc.gov
Sulaski, C. (Revised 2018). Life after a job loss. Raleigh, NC: Workplace Options.