Jennifer Newman: What to do if you've lost your job

Losing one's job —  through a layoff or being fired — is always a shock and is hard to face when one is trying to look for another position, said workplace psychologist Jennifer Newman.

Newman sat down with The Early Edition host Rick Cluff to discuss how to survive being laid off or fired.

Rick Cluff: What do workers go through when they lose their job?

Jennifer Newman: It's a life event many people will experience in their careers, so, it's something everyone can resonate with. Even when workers suspect they may lose their job, it's a shock: One minute you are employed, getting a wage, having structure to your day and then the next you are set adrift. Feelings of being discarded are common too, as well as sadness, anger and grief.

What typically happens the first few days a worker spends off the job?

It depends on the employee. Some find themselves in a bit of denial. It can feel surreal, they can't believe it happened to them. But some can feel relieved, especially if they didn't like the job and didn't have the courage to quit. Others can find themselves on an emotional roller coaster. Sadness, fear, anger, worthlessness are all emotions experienced after a job loss. 

It is compounded if the worker was fired. Embarrassment, feeling humiliated are common feelings. Some get busy and try to find another job immediately, but others feel they are drifting, without purpose. Workers may isolate themselves from friends and family, or go out a lot. Over-using alcohol, drugs or watching a lot of TV or playing video games can happen.

How can a worker kick start a job search when they feel so low?

It's important to give yourself some time. The shock to your system and your life can be daunting. Rather than drifting, think about giving yourself a holiday, with a defined start and end time. Decide to start your job search after your vacation. Then have fun and relax, knowing you are doing so for a certain period.

That's a bit risky isn't it?  Taking a holiday with no job to return to, seems like it could backfire.

Not necessarily. Taking some time away lets people think. Not everyone will opt for an immediate job search. Job loss can bring about a big life change. Workers may decide to go back to school, they may decide to change location, or they may even decide to start their own business.

A break gives you time to think about what's next. It also gives workers a chance to recuperate before they start a job search. Looking for a job, is a hard job.

So, what's the best way for workers to start looking for a job, after a job loss?

After a break — and it can be just a long weekend — it's important to create a schedule. Work structures our lives. So, suddenly not having a structure  is a shock for some. Schedule in exercise, eating and sleep. Get up and go to bed at a regular time, and add networking to the schedule. 

Include resume writing and research into positions in your time table. Schedule your day to include a lunch break. Writing cover letters can need a lot of attention, so give time to this. Some job hunters learn new skills to help with the search, so plan time for that. And, develop yourself along the way by asking yourself what skills could you augment, and what things would you like to learn. Build this into your day.

What if things drag on? What can a worker do if a job offer is not forthcoming?

Sometimes it can take a while. Be prepared to meet with a lot of people and apply to a lot of places. Keep doing interviews, even if the job is not for you. The practice will increase your confidence.

You may find yourself needing to focus on something else, along with the job search. So, try volunteering — it's a way to network and gain perspective. Facing rejection is hard, and the initial job loss feels like a rejection for some. Also, not landing something right away may make some feel even worse. So giving back when you feel low, is a way to cope.

With files from CBC's The Early Edition

To hear the full interview listen to the audio labelled: Workplace psychologist Jennifer Newman explains how to bounce back after being laid off or fired