How to emotionally manage a job dismissal?
Apr 11, 2023
In the world of work, a layoff is one of the most unpleasant experiences that can exist and the people who experience it Their mental health can be affected in a very intense way if they enter into a dynamic of self-sabotage after living that situation.
From stress and anxiety, to depression, panic attacks, psychological rumination and somatic symptoms, there are many the psychological or emotional alterations that people who lose their jobs suddenly or unexpected.
The emotional sphere is one of the aspects that can be affected the most in a person who loses a job, which is why it is so important to learn various guidelines; Therefore, here we will review several tips for emotionally manage a layoff.
Emotional management guidelines and advice in the face of job dismissal
These are some tips that can help you if you need to emotionally manage a job dismissal situation.
1. accept your emotions
As with any traumatic experience, when you lose your job, it is normal for you to begin to feel a series of diverse emotions related to discomfort, pain, anger, frustration, or sadness.
All these emotions will have a series of effects on your mental health, but at the beginning it is important that you do not deny or hide them; on the contrary, it is recommended that they come out and be all channeled out.
Letting emotions flow is the first step to begin to heal and treat our emotional problems, as well as so that they do not affect us excessively.
- Related article: Acceptance and Commitment Therapy (ACT)
2. After a break, maintain a goal-oriented attitude
Maintaining a positive and goal-oriented attitude is the next step so that everything that happens to us from this moment on is appropriate to our interests. Now, it may be that in the first hours after the dismissal you need a break, because These types of experiences can be exhausting due to the stress they generate; don't blame yourself for needing to rest in the first phase of this emotional recovery process.
3. accept the duel
The loss of a job, like any other loss, is also a psychological duel for anyone, which must be experienced and overcome like any other duel. Feeling bad for several days or even weeks, in its fair measure, is normal; does not mean that something is wrong with us.
To manage unemployment it is important to go through all phases of grief: denial, anger, negotiation, depression and acceptance.
- You may be interested in: "The 8 types of mourning and their characteristics"
4. Look forward without grudges
The constructive mindset is key; If we focus on thinking about how to get revenge or on the grudges we accumulate against previous employers, the main affected will be us. It is necessary to focus on our well-being, not on the discomfort of others, turning our attention towards what lies ahead and without looking back if it is not to learn what happened and improve our situation.
In the same way, it is important that we abandon any idea or need for revenge towards anyone, since that will also only bring us negative things. However, that does not mean that in the event that it is possible to take legal action for breach of contract or unfair dismissal we should not do so.
- Related article: "The desire for revenge: what is it really and how to fight it?"
5. Keep your mind busy while you consider your next move
In this sense, it is also important to keep your mind busy with hobbies that help us situate ourselves in the present moment and let go of intrusive thoughts. This will help us disconnect from our worries, something we should do from time to time so as not to suffer rapid psychological wear. It is one thing to run away from our problems and another thing to feed anxious thoughts over and over again.
In this sense, doing physical exercise or giving ourselves to creative tasks such as drawing, writing or composing music is usually of great help.
- You may be interested in: "Emotional Management"
6. Lean on your environment
There is nothing wrong with asking for help. The environment is essential to receive quality psychological support to help us overcome an unexpected dismissal.
In this case we are talking about friends as well as relatives or the couple themselves; In short, from loved ones who will give us affection, understanding and other points of view. The latter are very important to avoid falling into a very biased and pessimistic interpretation of reality, something that usually happens in those who are fired from work (because their way of thinking is colored by feelings associated with fear and sadness).
7. know yourself
Knowing yourself will help you to know first-hand your needs, the emotions you experience in this process, and your strengths. This is important because many people disconnect from their own values and interests if they have been working in the same place for many years and progressively accepting tasks and functions for the simple fact that they bring them income.
Having several strengths and useful strategies to get through this layoff will help us move forward much faster. In this sense, it can be useful to do a SWOT analysis.
8. Make decisions in the short and medium term
In moments of difficulty such as a job loss, we must make decisions on specific issues, in the short term and with objectives concrete, taking into account that most people do not have savings to sustain their way of life for many months followed. These goals should be reflected in our calendar, and the ideal is that we organize them sequentially, making it not we must face them all at the same time so that the situation does not overwhelm us emotionally and we develop problems due to excessive stress.
9. Assume that the change can be positive
Although it may not seem like it, each crisis can be a new opportunity to grow and improve both personally and professionally.
This means that We must completely dedicate ourselves to seeking all the good and positive things that this change in the vocational paradigm can bring us..
The changes can be very positive if we take them as a process of re-adaptation to working life without the dynamics that we have automated from the work we left behind; facing the challenge of placing ourselves in the professional field helps us to adopt a perspective more distanced from what we can offer and what we are capable of learning in other jobs or other roles productive.
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Am Desiree Infante, psychologist and neuropsychologist, and I serve people of all ages.