Wellbeing Series: Recovery after Redundancy
The experience of lay-offs is traumatic; not only for departing individuals but also those who remain within the affected organisation. If you are personally going through this right now, I am certain you can remember intricate details of the moment you were informed.
As with trauma, the way in which your brain can be jolted so significantly leads this event to become a memory imprinted forever. If you have never experienced this unpleasant side of occupational life, firstly - you are very lucky! Secondly, I am not exaggerating when I describe this as traumatic. Over many years as a psychologist in work, I have witnessed the devastating effects redundancy can have on people’s lives and have experienced it in my own career too - psychologists are not immune!
For many, when they recall the moment well-intentioned HR representatives informed them of the news; they describe the memory as having a sense of stepping into a real life time machine, and being ‘whisked back’ to that moment in an instant.
In fact, for some, the event can trigger previous past trauma due to the shocking nature of it leading to a tsunami of competing thoughts and feelings. The good news is, you are not in that exact moment anymore, you are now here reading my blog, regaining control and working out how you will move on - and you absolutely will!
But, how do you begin to ‘recover’? In this blog, I will attempt to provide you with some helpful guidance to make this difficult time much more manageable and bearable that it possibly feels right now:
Step 1: Acknowledge and process emotions: Give permission to yourself to acknowledge and validate the emotions that arise, such as shock, sadness, anger, or anxiety. It's totally normal to experience a range of emotions during this time. There is no specific order to these either. You may keep going back to the feeling of shock or very quickly move to anger. Do give yourself permission to grieve the loss of your job and the associated changes it brings.
Step 2: Seek support: Reach out to your support network, including family, friends, or a therapist, to talk about your feelings and concerns. Know that talking about how this has impacted on you is the healthy choice. It helps your mind process the series of events. You may not be comfortable with sharing how you feel, it may feel uncomfortable but you will begin to notice small improvements to your wellbeing by doing this. Live with the discomfort of sharing with others during this time. Having someone to listen, provide guidance, and offer encouragement can be immensely helpful during this period of adjustment.
Step 3: Reflect and assess: Take time to reflect on your career path, skills, and strengths. Use this opportunity to assess your interests, values, and goals. Consider what you enjoyed about your previous jobs and what you want to pursue in your next endeavour. It may be that you realise there were aspects of your life that you were keen to change but felt unable to do due to the current routine, responsibilities, friendships that your role offered. Self-reflection can help you gain clarity and identify new opportunities. List what aspects of your previous role were just not working well for you. We can all have frustrations and aspects of a company or job that we’ve just not managed to resolve. Begin to think about how with your next move, you will be more aware of what is important to you. List what you want that is non-negotiable for you and what you can be more flexible about.
Step 4: Establish a routine: Although tempting to start snoozing the alarm more regularly do try to maintain your daily routine. This can provide structure and a sense of normalcy during the transition. Set goals for yourself, establish a schedule, and engage in activities that bring you joy or contribute to your personal and professional development. Remember that looking for a new job may feel like a job in itself, but try not to treat it exactly like this. Don’t spend 8 hours per day sitting alone at your laptop trawling linkedin. Maybe give yourself 3 to 4 hours per day to focus on your job hunt and spend the rest of your day engaging in things you enjoy. If you experience thoughts that include words such as ‘should’ and ‘ought to be’ - try to challenge these. You are doing what you can right now and realistically you are probably going to be a lot more focused if you don’t spend all day, every day job searching.
Step 5: Explore new possibilities: Use this time to explore different career options and industries. Research potential roles, attend networking events, and connect with professionals in fields of interest. Consider further education or training to enhance your skills and expand your career prospects.
Step 6: Update your resume and online presence: Revise and update your resume to reflect your skills, experiences, and accomplishments. Ensure your online profiles, such as LinkedIn, accurately represent your professional profile. Utilise these tools to showcase your expertise and connect with potential employers or contacts.
Step 7: Develop a support plan: Create a plan for staying motivated, focused, and resilient during your job search. Set realistic goals, break them down into manageable steps, and celebrate small victories along the way. Engage in self-care activities, such as exercise, mindfulness, and hobbies, to maintain overall well-being.
Step 8: Seek professional guidance: Consider working with a coach who can provide tailored guidance and support in navigating career transitions. They can help you identify your strengths, explore options, develop strategies, and build confidence in your job search.
Step 9: Stay positive and maintain perspective: Remember that redundancy is not a reflection of your worth or abilities. It is the job that has been made redundant, not you! It is a common occurrence in today's job market - especially within the tech sector right now. Stay positive, focus on your strengths, and maintain a growth mindset. Embrace the opportunity to learn, adapt, and explore new possibilities. If you find yourself ‘catastrophizing’ - challenge these thoughts and engage in a distracting exercise of some kind.
If it is all feeling overwhelming, here are 42 healthy quick fix distracting ideas!
Cook your favourite meal
Go out and have coffee / lunch with a friend
Work out - regularly
Listen to your favourite music (and maybe have a dance!)
Watch a movie at home or a TV show
Pick up a new hobby
Take a hot bubble bath
Visit a museum or a gallery
Play an instrument, or start learning to play one
Simply go for a walk outside
Play an online or in person game with your friends
Call a friend or a family member and chat
Chat online with your friends
Go shopping and browse around
Start writing a book
Meditate
Listen to music - loudly
Read a physical magazine or newspaper
Get a massage
Watch a sports event
Buy some plants or do some gardening
Go out to the movies or watch a matinee at the theatre
Read your favourite book genre
Play video games
Play with your pet or give it a bath
Go on a date with your partner or see friends
Have a picnic or go for a walk in nature
Take a nap or sleep
Listen to a podcast you enjoy or a new radio station
Start a diary
Do karaoke - sing!
Eat snacks or something you enjoy
Go outside in nature - pause, breath in and say the following statement in your mind “I am ( and breathing out) here”
Watch YouTube or visit a Website you like
Go for a drive
Create new art that you enjoy
Go out and have your favourite lunch
Draw a painting, or do some colouring
Do some work or finish up some chores
Buy a gift for a loved one or a friend
Go swimming in the sea, lake, lido or local pool
Watch stand-up comedy
Step 10: Stay connected and network: Maintain and expand your professional network. Attend industry events, join relevant professional associations, and engage in online communities. Networking can lead to new opportunities, provide support, and open doors to hidden job prospects. Remember, redundancy is a transitional phase as you move from the past to your new future. Uncertainty can be frightening but with the techniques I have talked about here, you can begin to take more control over that uncertainty. You can focus on what you can control. What you are going through right now can lead to new opportunities and personal growth. By taking proactive steps, seeking support, and staying resilient, you can navigate this period of change and find new fulfilling career paths ahead.
If you would like to book a coaching session with me please contact me here
