Many companies and their employees have been confronted with the difficult reality of job layoffs as we head into 2025. With changing economic realities come waves of corporate layoffs and “restructuring, ” leaving many employees feeling rattled, uncertain, and disappointed. Whether you personally, your loved ones, your colleagues, or, as a leader, your company has recently experienced layoffs, the emotional impact of job loss is worthy of its grieving process.
For many, the job loss can represent several deeply personal experiences. You may find that you are grappling with the loss of income & structure and the loss of your personal identity, purpose, or even hope for the future. Some may be surprised to hear of layoffs, others not so surprised. Some may take the loss personally, grow resentful, become angry on behalf of colleagues, fear the future, or experience another unique response of their own in reaction to job losses. However, with language, understanding, and guidance around the nuances of your emotional experience, you can begin to navigate the grieving process with more clarity and openness to move forward resiliently.
Understanding the Five Stages of Grief
In her 1969 book On Death and Dying, psychiatrist and writer Elizabeth Kübler-Ross birthed the original concept of the “Five Stages of Grief” through her research on individuals’ own experiences confronting their mortality and terminal illness. The five stages of grief, as they are understood today, are no longer solely limited to their original context; however, they are applied to understanding how we grieve personal losses.
While any person’s grieving process is unique, nuanced, and nonlinear, the five stages of grief can be a helpful tool in identifying & understanding the many emotions that can encompass loss. Additionally, grief does not exclusively apply to death & bereavement but can also be applied to any significant loss – including that of a job, relationship, or personal identity.
When considering your own experience with grief, remember that there is no clear “pathway” or step-by-step “order” of grieving – including as outlined in Kübler-Ross’ model presented below. Additionally, there is no precise amount of time that anyone may spend in any given phase, and we often oscillate between stages as we adjust to our grieving process. Each stage of grief can be considered less as a clearly defined “phase” of emotions and more as a broader experience unique to each individual, which often does not present in the same way for everyone.
Denial
Often, when first faced with a major loss, you may experience a period of denial. Many people may pretend that the loss did not happen, that the change is not real, or that other related doubts may set in. If you are mourning layoffs specifically, the denial phase may look like checking your email for an email from your boss changing their mind or believing you misunderstood a recent company announcement. Denial is a natural response to shock and is our brain’s way of protecting us from powerful emotions as we process a new reality.
Anger
Feeling intense anger or resentment is also a natural response to the grieving process, as many of us are socialized to feel anger in response to other strong, underlying emotions. Your anger may be directed upon people you perceive as “in control” of the circumstances – such as a boss, friend, or even yourself – or it can be displaced onto seemingly unrelated subjects like strangers, objects, or family. You may become resentful toward colleagues & leaders as you continue to process the sudden loss. Anger is a natural response, and by acknowledging & leaning into your pain healthily, you will become better able to process & understand your new reality in the long term while opening up space for other emotions over time.
Bargaining
Bargaining can be considered a way of “holding onto hope” when confronted with a loss. You may “bargain” with the universe, your past, or a higher power to regain control over the situation. For many, bargaining often presents as feelings of guilt and/or “what if“-type thought processes. We try to rewrite a potential narrative about what we could have done differently—such as having worked overtime or not taking necessary sick days—to negotiate our control over our circumstances.
Depression
As the more active or “acute” emotions around grief begin to subside, depression sets in for many as the reality of life after loss sets in. Depression often leads to feelings of sadness, loneliness, isolation, fatigue, low motivation, worthlessness, hopelessness, and other symptoms, but you can overcome them. Whether you feel hopeless about future job opportunities or are experiencing diminished self-esteem following your job loss, keep in mind that depression is a natural part of mourning, and plenty of support is available to you to help process your feelings.
Acceptance
The acceptance stage of grief can be considered a time when your loss now feels “integrated” with your understanding of reality. Acceptance does not necessarily mean you are enthusiastically embracing the loss but that you can move forward with a degree of open-mindedness and flexibility about what your loss means. You can own your loss and move forward from it in a way that aligns with your future. As it relates to your job loss, you may be moving into acceptance when you begin to consider your hope for new paths forward – whether personally or professionally.
Top Tips for Grieving a Job Loss
- Acknowledge and validate your feelings. Lean into and allow the expanse of your emotions about the loss without judgment. Journaling about any emotions that come up may help you process as you move through your stages of grief. Alternatively, you can access your emotions through other outlets, such as channeling anger with HIIT classes or processing sadness through art.
- In your own time, own your potential for growth and embrace future opportunities. Own your resilience and allow yourself to grow around your grief with time. Don’t rush the grieving process, either.
- Be practical and make the most of your “new normal” for the time being. Establish a consistent routine to maintain motivation and a semblance of normalcy during this adjustment period. If you realize the need for a reset, consider using your free time to revisit old hobbies and explore new interests, reconnect with your communities, or reevaluate your identity around work.
- Lean on loved ones for support and become comfortable asking for help from your professional network. When ready, utilize other community and online resources to aid your future job search. If you are having difficulty navigating your emotions specifically, look into professional support or community support groups to process your experience in a safe, confidential space.
