Managing Work-Related Stress in Uncertain Times: Support for Federal Employees Navigating Job Loss and Job Searches

A Quick Note:

I usually focus on immigration-related topics, but I’m taking a small detour today. Recently, I’ve seen a sharp increase in stress, anxiety, and uncertainty among my clients who are current or recently laid off federal employees facing job loss or career transitions. Given the urgency and emotional weight of what many are experiencing, I wanted to share some strategies and resources for managing work-related stress during these challenging times. I hope this offers some support and encouragement to anyone navigating this difficult path. With that in mind, here are some practical ways to manage stress, fear, and anxiety as you face career uncertainty and job searches.

In times of economic shifts and government restructuring, many federal employees find themselves facing the difficult reality of unemployment or the looming threat of job uncertainty. The emotional toll of such transitions is real—and heavy. Between navigating job portals, competing with thousands of applicants, and managing financial stress, it's easy to feel overwhelmed, anxious, and even hopeless.

But you're not alone, and there ARE ways to take control of your well-being, even when the external circumstances feel chaotic. Here are some strategies to help manage work-related stress, with a focus on supporting federal employees in transition:

1. Acknowledge What You’re Feeling

Whether it’s fear, grief, frustration, or anxiety—you have every right to feel what you're feeling. Job loss, especially after years of federal service, can shake your identity and sense of purpose. Instead of bottling it up, give yourself permission to process the emotions. Journal, talk with a friend, or just sit with your feelings. Suppressing them won’t make them go away—acknowledging them can actually help you move through them.

2. Create a Structured Daily Routine

Uncertainty can make us feel like we’ve lost control. One way to regain it is by structuring your day. Set a schedule that includes:

- Job searching (set time blocks so it doesn't consume your whole day)

- Exercise or movement

- Healthy meals

- Personal time (reading, hobbies, meditation)

- Connecting with others

Even small routines bring predictability and calm into the chaos.

3. Break Down the Job Search Process

Looking for a job can feel like a full-time job itself—and a soul-crushing one when you’re facing constant rejection or silence. Break the process into manageable steps:

- Update your résumé and USAJobs profile

- Set daily or weekly application goals (e.g., 2-3 applications/day)

- Track applications in a spreadsheet

- Research agencies or roles you're passionate about

- Network with former colleagues, professional groups, or LinkedIn contacts

Instead of thinking, “I need to find a new career now,” think: “Today, I’ll update one section of my résumé and apply for one job.” Small, consistent steps matter more than overwhelming pushes.

4. Lean Into Support Systems

You don’t have to do this alone.

- Family and Friends: Let them know what you're going through. Even just venting or laughing together helps.

- Professional Networks: Former coworkers or supervisors might know of internal openings or tips for navigating USAJobs more effectively.

- Career Counseling: Many federal agencies and unemployment programs offer transition services—use them.

5. Use Mental Health Resources If You Can

Stress, fear, and uncertainty can take a toll on your mental health—and there is ZERO shame in getting help. In fact, it’s a sign of strength.

- Federal Employee Assistance Programs (EAPs) may still be available to you post-layoff for a limited time—check your benefits.

- Online therapy platforms like BetterHelp or Talkspace offer sliding-scale rates.

- Community-based clinics often offer free or low-cost counseling services.

- Veterans or former military federal employees can access services through the VA.

Even one or two sessions with a therapist can help you reframe your situation, process the grief of job loss, and develop personalized coping strategies.

6. Practice Grounding Techniques for Anxiety

If you find yourself spinning out with fear or stuck in a loop of worst-case scenarios, try:

- Deep breathing exercises (inhale for 4, hold for 4, exhale for 4)

- The 5-4-3-2-1 grounding method (name 5 things you can see, 4 you can touch…)

- Short guided meditations (apps like Insight Timer, Calm, or Headspace)

- Physical movement (even a short walk can help reset your nervous system)

Anxiety narrows our focus to threat. These techniques help your brain feel safe enough to think clearly again.

7. Redefine Your Identity Beyond Your Job

It’s common to wrap your identity around your career—especially when you’ve served in a federal role for years. But you are not your job title. You are not your security clearance. You are a human being with skills, values, and experience that will serve you in many contexts.

Try journaling on:

- What am I proud of outside of work?

- What do people come to me for advice or support on?

- What would I pursue if I didn’t fear judgment or failure?

Final Thoughts: You’re Not Alone in This

Thousands of federal employees are navigating the same storm—and while it may feel like you’re competing against them, remember: there is room. Not every opportunity is for everyone. And the right position—whether it’s in federal service, the private sector, or a new path entirely—WILL come.

Until then, focus on what you can control: your well-being, your actions, and how you care for yourself. Seeking help, leaning on community, and taking small steps forward each day is resilience.

If you're facing stress and uncertainty right now, please don’t suffer in silence. There’s help. There’s hope. And there’s a future for you—even if you can’t see it just yet. I would love to hear how you are taking care of yourself during these times in the comments—or feel free to reach out if you need a supportive ear. Let's lift each other up.