Grieving (and Growing) Through Job Loss
I recently had the honor of doing some coaching work with federally-employed clients whose jobs were eliminated with limited warning or explanation. For many of these individuals, their public service was a core part of their identity. In addition to anger, confusion, and fear about the future, there was also a sense that their career story had abruptly ended, and that they were no longer the authors.
In these kinds of situations, there is a real need to take action quickly to understand the benefits and resources available during unemployment and to find a new job. It’s human nature to rush toward action - understandably. But in order for the job search process to be effective and efficient, it’s really important to take some time to intentionally grieve the loss and care for yourself as a human being. When you are exhausted, stressed, and sad, it’s hard to be your best, most focused self.
Strengths-based coaching can be hugely helpful in these instances, because:
It can help you find the balance between staying accountable to your goals while also helping you care for yourself as a whole person.
It can also help you hone in on your core skills and values, and translate them into new, fulfilling careers.
Perhaps most importantly, it can help you take authorship over your career story again and find hope and optimism in the next chapters.
While it’s hard to see it in the moment, these transition points and liminal periods can be hugely meaningful when managed with resilience
Below, I’ve listed some evidence-based strategies that I’ve used with clients to support them in grieving and then growing through their job loss, and claiming ownership over their personal narrative again.
1. Name What You’re Grieving
Write down what you’re truly mourning—not just the paycheck or title, but the identity, relationships, routine, or sense of purpose the job gave you.
Ask yourself: What did this job represent in my life? What feels hardest to let go of?
2. Give Yourself Permission to Feel
Let yourself experience sadness, anger, fear, or even relief—whatever shows up.
Schedule regular “processing time” (even 10 minutes) where you allow yourself to feel without judgment.
3. Reflect on What Mattered Most
List what parts of the job energized you—and which drained you.
Ask: What do I want more of in the next chapter? What can I leave behind?
Consider journaling or using a values assessment to clarify your non-negotiables.
4. Create a Personal Ritual of Closure
Write a goodbye letter to the job or to your former self in that role.
Light a candle, take a walk, or choose a symbolic object to mark this transition.
It doesn’t really matter what the ritual is, as long as it feels meaningful to you.
5. Practice Gratitude
Each day or week, write down one thing you’re grateful for—even amidst uncertainty. Research shows that gratitude practices promote resilience, help regulate emotions, enhance meaning making, and support social connection.
Reflect on people who supported you, strengths you discovered, or aspects of the transition that opened new perspectives.
6. Find Ways to Give Back
Helping others—through volunteering, mentoring, or simply listening—can restore purpose and remind you of your value. It’s also an amazing way to build new professional connections, test out possible career ideas, and build new skills.
Ask: What do I have to offer right now, even in a small way?
7. Reconnect with Your Strengths
Make a list of the strengths and skills you used in that role—and in navigating this transition. CliftonStrengths assessments can be hugely helpful when doing this.
Ask: When have I handled a hard change before? What helped me then that I can use now?
8. Reflect on Your Emotional State, Growth, and Small Wins:
What felt good this week?
What do I need more or less of right now?
What am I proud of, even if no one else sees it?
9. Build and Tend Your Support Network
Reach out to friends, former colleagues, a therapist, or a coach—not just to job search, but to connect.
Make time for relationships that nourish you. Let others know how to support you.
10. Don’t Feel Guilty Spending Time On Things That Bring You Joy
Let joy coexist with sadness. Watch a funny show, dance in your kitchen, spend time in nature.
Ask: What moments lately have felt unexpectedly light or good? Lean into those.
These practices will lay the foundation for your ultimate goal: writing the next chapter in your career narrative and translating your skills so you can smoothly transition careers.
Are you navigating job loss and want to explore how a strengths coaching can help you navigate your career transition with resilience and optimism? Let’s talk!
