Overcoming Anxiety About Losing Your Job
Job security is something many people rely on for peace of mind. So when the thought of losing your job starts to creep in, it can feel overwhelming. The good news is that there are ways to handle these feelings beyond just "waiting it out." In this article, we'll look at how you can reduce job-related anxiety.
What Is Job Anxiety?
It’s normal to feel worried about your job from time to time. Jobs provide us with income, stability, and purpose, so the fear of losing them can feel like a threat to our well-being. The anxiety might be fueled by external factors—like company downsizing or a poor performance review—or internal factors, such as self-doubt or a lack of confidence.
However, it’s important to recognize that anxiety about job loss doesn’t always reflect reality. Learning to separate feelings from facts is key to managing these emotions.
Reframe Your Thoughts
Anxiety can cause us to imagine worst-case scenarios. You might imagine yourself without a job, unable to pay bills, or struggling to find new employment. But these thoughts are often exaggerated and don’t reflect the full picture. A useful tool here is cognitive restructuring, a technique that challenges and changes these negative thought patterns.
Here’s how you can use it:
Identify the thought: Catch yourself when you start thinking, “I’m going to lose my job.”
Challenge it: Ask yourself, “What evidence do I have that this is true?” or “What’s the likelihood of this happening?”
Replace with a balanced thought: For example, “I’m doing my best at work, and I can handle changes if they come.”
This technique doesn’t just make you feel better; it helps you think more realistically, which can reduce the power of anxiety.
Focus on What You Can Control
A big part of job-related anxiety is feeling out of control. It’s common to feel powerless when external factors, like company decisions or market changes, influence your job security. But focusing on what you can control can make a huge difference.
Start by identifying areas where you have influence:
Develop your skills: If you feel your job might be in danger because of shifting company needs, consider upskilling. Take certification courses or attend seminars that can boost your qualifications.
Network and build connections: Even if your current job is secure, expanding your professional network can help you feel more connected and less isolated. Knowing that you have options outside your current job can ease anxiety.
Hard stop time: Ensuring you're mentally and physically healthy improves your ability to manage stress. Set a hard stop for your work day to reduce the instances of overworking. It's important to step away from your work and spend time on yourself.
Manage Your Stress
If anxiety starts to take over, it's important to have strategies to reduce stress in the moment. These are practical tools that can help calm your mind and body when anxiety spikes.
Breathing exercises: Try a three-second deep inhale through your nose, hold for a few seconds, then slowly release the breath through your mouth. This will slow your heart rate and calm your racing mind.
Mindfulness: When you catch yourself spiraling into "what if" scenarios, pause and remind yourself, “This is just a thought, not a fact.” Ground yourself in the current moment.
Take breaks: If work is adding to your anxiety, step away for a few minutes. Go for a walk, stretch, or simply sit in a quiet space. A few moments of physical or mental rest can help you regain focus and clarity.
Final Thoughts
Job-related anxiety is a natural reaction to uncertain times. Even so, there are ways to reduce its impact on your mental health. If the anxiety becomes overwhelming or starts to affect your physical health, consider scheduling a free consultation call for anxiety counseling with me! From there, we can discuss the tips mentioned in this article and work together to reduce the impact of job anxiety on your life.