Skip to: Main Navigation | Main Content

or try the A-Z Library

The Pulse

Dealing with job insecurity: what helps?

by Cathy Johnson

With the spectre of job losses looming in a wide range of industries, what can you do to help yourself cope when you feel your livelihood is under threat?

jobsecurity_300x150iStockPhoto | XiXinXing

Barely a week goes by without news of jobs being lost in a wide range of Australian industries, from manufacturing and mining to the public service. For many, it's the uncertainty that creates immeasurable stress.

"It's that feeling you're not in control," says Therese Fitzpatrick, head of workplace programs at mental health organisation beyondblue. "There's a real risk of isolation and starting to think negatively about the future. Because we're so focused on work within our society, there's a sense if you're not employed, you're somehow a failure as a human being."

Psychologist Jasmine Sliger, who has counselled countless people affected by redundancies, says the emotional fallout can be especially intense for those who've been conscientious or "wedded to the job". In some cases, it can be almost akin to facing a death, she says.

"You grieve. When you're really committed, if you've met all your targets, trained your team and your team loves you, then all of a sudden you're made redundant, it's going to be worse for you."

Yet she's known of many individuals who've used the opportunity of a forced job loss to shift in new directions, often finding unexpected satisfaction and pleasure.

She cites the case of an accountant in his 50s who'd always enjoyed home renovating, who ended up becoming the manager of a hardware store.

"That was quite a change. But he'd always loved DIY and being around tools. I truly believe redundancy can be a wonderful chance to reinvent yourself."

While investing time in financial and career planning is vital, both Fitzpatrick and Sliger say being proactive in dealing with the emotional impact is just as crucial to your ultimate survival. Here are some of their tips for navigating the tough terrain.

Accept your situation. While Sliger sees redundancy as an opportunity, she acknowledges job loss is one of life's top stresses and that "people can't spring forwards" if they're in the middle of their reaction, or perhaps even in denial of the crisis. Accept that you're facing something big and that dealing with it and recovering from it will take time.

Look after your body. It might sound trite, but keeping up – or starting – an exercise regime, prioritising eating well and not skimping on sleep are critical to giving you the energy you need to ride the storm. Says Fitzpatrick: "Some people turn to things they think will make them feel better. So you might start drinking more than usual or turning to junk food. They think 'I feel bad anyway, so I might as well'." Stay disciplined to stay on track, she says.

Don't do nothing. "Some people just want to bury their head in the sand," Fitzpatrick adds. "They think this isn't going to happen or it will be OK and so then don't plan for what the alternative might be. " Even just keeping your mind open to different opportunities or thinking about what transferable job skills you've got can help, she says. "You can start thinking about that yourself or get someone to help you think through that." Many workplaces now have employee assistance programs that offer free services like counselling. Says Sliger: "Make use of all the resources available to you. Don't assume there's no help out there."

"Check in" with your personality. If you know you're someone prone to depression or anxiety, or even just have a tendency to be a bit of a pessimist or a worry-wart, be aware this is a high risk time for those traits to create problems. "Some personalities really over-think things," Sliger says. "They're likely to freak out. They need to be really careful. Watch for signs of depression and anxiety because they can eat you up and make your thinking really bleak. If everything seems like doom and gloom, seek professional help. You might only need a few sessions."

Ensure you know how to have fun (and have it). Remind yourself what activities make you feel good and do them, Sliger says. "Learn how to find joy in small things" – the music the street busker plays, the way the sunlight plays on your wet car windscreen, the enthusiastic game a dog plays with a ball, and so on. And when you're having fun, "practise savouring the moment" rather than looking at your watch or thinking what you have to do next.

Write down your worries. Write down exactly what it is you're worried about, rather than try to grapple with a swirling maze of anxiety, Fitzpatrick suggests. It not only helps you start to think about possible solutions but it increases your awareness of "how you're talking to yourself". "Faulty thinking" or "warpy thoughts" that are distorted or unrealistic reflections of reality can be more readily spotted on paper. Then you can more readily decide not to be seduced by them.

Write down your feelings, hopes and dreams. While writing to solve problems has its place, Sliger says research shows keeping a more personal style of journal, where you write about what you're feeling emotionally, can help build the courage and inspiration to ride out crises like job loss. "If you're not in touch with your feelings, you won't know what to do," she says. Write about what's made you angry, what you're still thankful for, what are your dreams and what you want for your future, she says. It should be all about "what is the best I can be", even if you end up losing your job, she says.

Talk about what's happening. Talk to others at work, at home and in your social networks. Not only might they be able to help you brainstorm what your next steps might be, just sharing your situation "reminds you you're not alone" and can help stop negative thoughts escalating. To men in particular Fitzpatrick says "don't cut yourself off because you're feeling bad". Some services that may be of particular help include Mensline and beyondblue's Man Therapy.

Try to inspire yourself daily. Read and listen to things that take your mind to another place and arouse your soul.

Choose happiness. "By choosing happiness, you make decisions to be around certain things and not others," Sliger says. This might mean limiting how much attention you pay to depressing or imflammatory news items or postponing seeing films that highlight tragedy, hardship or loss – at least until you're feeling stronger. "Surround yourself with close friends and avoid those who love other people's misery. Avoid friends who drink excessively.

"Choose decisions that will enhance happiness and help you embrace the next step in your life."

Published 27/02/2014

Related Topics