How do you deal with job loss in times of crisis?

Berlin: Pandemic, War in Europe and Looming Recession. It seems that crises have continued in the last few years. And with rising food prices and energy costs, it's a really bad time to be unemployed. Thus, it is only natural that people are increasingly worried about losing their jobs.

But what can counteract this fear and what can be useful if the worst comes?

Things can get difficult when the fear of a possible job loss leads to a negative cycle and causes you to freeze. To prevent this, it is best to first deal with what you are really afraid of.

It is also useful to remember how one managed past crises, says Antonio Ara, head of the occupational psychology unit of the German Federal Employment Agency in Potsdam. In this way, you can become more aware of your skills and strengths. With this in mind, you can ask yourself, “How can these strengths help me keep anxiety at bay?”

Thinking about one's own skills can help mitigate the blow to self-esteem when losing a job. And you can shift to building on your strengths.

Trading psychologist Andreas Hemsing also advises creating a sense of fulfillment outside of work, for example by playing a sport or spending time with friends and family. "It is important to seek counter-stability there," he adds. This could include volunteering locally or finding a new hobby.

However, if you end up losing your job, you should take some time to think about what happened. Then, says Christiane Karsch, a career reorientation coach, one can think about the real reason for the job loss: is it because of my mistakes, or is the dismissal for external reasons?

And if you have nothing to do with it, then this should not undermine your self-confidence. And if you have a hand in it, it could be the beginning of a career reorientation.

In any case, one must be careful not to get sucked into a cycle of self-pity. “After sudden unemployment, you can allow yourself a short respite,” says Ara. But it is important to get moving again.”