Grieving (and Growing) Through Job Loss: A Strengths-Based Guide
I recently had the honor of working with several federal employees whose jobs were eliminated with little warning or explanation. For many of them, their work wasn’t just a job—it was a core part of their identity. Alongside the understandable anger, confusion, and fear about the future, there was something else: the sense that their career story had ended abruptly, and that they were no longer the authors.
In situations like this, it’s natural—and often necessary—to take action quickly: applying for new roles, understanding available benefits, updating resumes. But as human beings, we also need space to grieve what’s been lost. And when we skip that step, it can make the job search process more draining, less focused, and harder to sustain.
That’s where strengths-based coaching can be so helpful. It supports people in:
Staying accountable to their goals while tending to themselves as whole people
Reconnecting with their core skills and values—and translating those into new possibilities
And perhaps most importantly, taking back authorship over their career story and rediscovering hope
Below are some of the evidence-based practices I use with clients to support them in grieving, healing, and then growing through job loss—so they can step into their next chapter in an emotionally resilient way.
1. Name What You’re Grieving
Take a moment to reflect: What are you actually mourning?
Is it the paycheck? The routine? The relationships? A sense of purpose? A core part of your identity?
Ask yourself:
What did this job represent in my life?
What feels hardest to let go of?
Sometimes, simply naming what you’re grieving is the first step toward healing.
2. Give Yourself Permission to Feel
There’s no “right” way to feel. You might be sad, angry, scared—or even relieved. All of it is valid.
Try this:
Set aside a few minutes each day as “processing time.” Let yourself feel what’s coming up without judgment.
3. Reflect on What Mattered Most
Not everything about the job was perfect. This is a chance to take stock.
Ask yourself:
What aspects of the job energized me?
What drained me?
What do I want more of in the next chapter—and what can I leave behind?
Journaling or using a values assessment can help clarify your non-negotiables.
4. Create a Personal Ritual of Closure
Rituals help us mark transitions and make meaning from change. It doesn’t need to be dramatic or public—just meaningful to you.
Ideas:
Write a goodbye letter to the job or to your former self in that role
Take a symbolic walk or light a candle
Choose an object that represents closure and keep it nearby as a reminder
5. Practice Gratitude (Even Now)
Gratitude isn’t about denying the hard parts—it’s about building resilience. Research shows it helps regulate emotions, support connection, and foster hope.
Try this:
Once a day or once a week, write down one thing you're grateful for. It might be a person who showed up for you, a moment of clarity, or something new you’re learning about yourself.
6. Find Ways to Give Back
Helping others can be incredibly grounding. It restores a sense of value and purpose, and often opens doors you didn’t expect.
Ask:
What do I have to offer right now, even in a small way?
Volunteering, mentoring, or simply listening can be healing—for you and for someone else. And it’s a great way to build new connections and test out career ideas.
7. Reconnect with Your Strengths
When a role ends, it’s easy to forget all the ways you made an impact. This is the time to reconnect with what makes you you.
Try this:
Make a list of the skills and strengths you used in that role
Reflect on the strengths you're using right now to navigate this transition
Consider taking a CliftonStrengths® assessment if you’re not sure where to start
Ask:
When have I handled a hard change before?
What helped me then that I can use now?
8. Celebrate Emotional Growth and Small Wins
Every step forward counts. Tracking those steps can help you feel more grounded and confident—even when things feel uncertain.
Ask yourself each week:
What felt good?
What am I proud of, even if no one else sees it?
What do I need more or less of right now?
9. Tend to Your Support Network
This isn’t just about job leads—it’s about connection. Being seen and supported matters more than ever.
Reach out to:
Friends who truly listen
Colleagues who’ve been through something similar
A therapist, support group, or coach
Let people know what you need—whether that’s job help, encouragement, or just someone to check in.
10. Make Room for Joy
Joy and grief can coexist. Give yourself permission to notice and embrace the good moments too.
Ask:
What made me smile this week?
What’s one small thing that brought me joy?
Watch a funny show. Dance in your kitchen. Go for a walk. Laugh with someone you love. These moments matter.
Writing the Next Chapter
Job loss can feel like the end of your story—but it’s also the start of something new. With time, care, and support, you can turn this transition into a powerful turning point.
Are you navigating job loss and wondering how strengths-based coaching can support your next chapter?
Let’s talk.
