Experiencing redundancy can be emotionally overwhelming, evoking feelings of anger, loss, uncertainty, and diminished self-esteem. From my perspective as a clinical psychologist, I recognise the profound impact this change can have on your career, mental health, and sense of identity. Let’s talk about some strategies to support you during this transitional phase.

Firstly, it’s important to acknowledge and validate your emotions. The emotional fallout of redundancy may include shock, frustration, anxiety, or grief—all of which are valid reactions. Allow yourself to experience these feelings without judgment. Expressing emotions by writing about them, confiding in trusted friends, or seeking professional help can provide clarity and foster healing. Suppressing these emotions may hinder your progress, so give yourself time and space to process them.

Reframe the situation. Although redundancy can feel personal, it is often a business decision unrelated to your skills or value. Viewing it as an opportunity for growth can be empowering. Reflect on questions like: What have I gained from this role? What new possibilities are now open to me? Such reframing can help shift your perspective from loss to opportunity, paving the way for a more fulfilling career or lifestyle.

Prioritise self-care. Losing a job can disrupt your routine, amplifying stress. Creating a new structure that includes activities promoting mental and physical wellbeing—such as exercising regularly, eating healthily, and maintaining good sleep hygiene—is crucial. Incorporating mindfulness practices like meditation or deep breathing can help alleviate anxiety and build resilience during this period too.

Address financial concerns. Financial uncertainty is a common source of stress after redundancy. Research available resources, such as severance pay or unemployment benefits, to alleviate immediate concerns. Crafting a clear financial plan can also help you regain a sense of stability and control.

Assess your skills and redefine your goals. This is an opportunity to reevaluate your career direction. Consider what aspects of your previous role brought you satisfaction and where you might seek change. Update your resume and explore opportunities to enhance your skill set or earn certifications that align with your ambitions. Setting small, realistic goals can provide focus and a sense of achievement.

Try to be patient and positive. Although redundancy is challenging, it is often a temporary phase. Building a new career path takes time, and setbacks are a natural part of the process. Be kind to yourself, celebrate small milestones—like completing a course or landing an interview—and maintain a forward-thinking attitude. This positivity can help strengthen your resilience and prepare you for future opportunities.

While redundancy may feel daunting, it can be an opportunity for growth and self-discovery. By focusing on self-care, seeking support, and approaching the situation proactively, you can transform this period of uncertainty into a chance for renewal and exploration.