If you’ve recently heard the words “we’re letting you go,” you’ll know how surreal it feels, like the ground beneath you has suddenly disappeared. Redundancy is a punch you never see coming, and it leaves you grappling with more than a lost role; it can feel like a piece of your identity has been torn away without warning.
Everyone deals with this moment differently. For some, it’s a time of reinvention, a chance to rebrand and open a new chapter. But if you’re struggling to find that silver lining, if you’re struggling to just get out of bed, if the thought of applying for jobs and rewriting your CV is simply too much right now – that’s okay. Now more than ever, you need to be gentle with yourself.
This isn’t a “Hit the ground running every single day!” or a “Get up and keep going!” kind of blog. There may come a stage where those mantras help, but right now, the most important thing is your mental health, and knowing how to protect it as you navigate this transition.
When you put your wellbeing first, you can quickly rebuild the strength, confidence and perspective to write the next part of your story.
5 ways protect your mental health after redundancy
- Create space for your feelings
It’s normal to feel overwhelmed, and rubbish, and angry, and a million other emotions. The worst thing you can do is bury those feelings. They won’t just go away, they’ll fester, and come hurtling back to the surface when you least expect them.
As uncomfortable as it might feel, sit with your emotions and think them through. Even giving them names can help – if you’re feeling worthless one day: “Oh, Amanda’s here, she’s the one talking.” It’s one way to remind yourself that feelings are visitors, not definitions.
Keeping a journal where you can write down everything you’re feeling and thinking is another powerful habit that helps you to mentally unburden.
- Give yourself a routine
One of the best ways of coping with job loss and your mental health is to give yourself some kind of routine. When you’re spending a lot more time at home, a lack of routine can make your days blur together and lock you into an unhelpful cycle that perpetuates feelings of demotivation and even depression.
Take small steps by answering:
- What time am I going to get up in the morning?
- How do I like to start my morning – with a cup of tea, a few chapters of a book?
- What’s something I can do everyday that I enjoy?
- How can I make sure I get out of the house today – the gym, a coffee shop, a short walk?
If you want to start putting some applications out there, factor in some “job hunting” time, maybe one or two hours a day, to ensure you’re giving yourself space to breathe and reset.
Giving your days a bit of structure, however that looks, creates a rhythm your mind can lean on, and that will eventually restore a sense of control.
- Stay connected, even in small ways
One of the most destructive habits following redundancy is keeping yourself isolated. In fact, people who feel lonely are 2.25 times more likely to experience depression. Having people who remind you you’re more than your job is invaluable. So maintain human connection, whether that’s having family members round, meeting a friend for a drink or joining a support group.
As soon as you feel up to it, try to keep a light connection with your professional world, too. That could be as simple as joining a LinkedIn forum, commenting on an industry article, or dropping a quick message to a peer. Even small touches like these can keep you feeling part of the conversation, and who knows – they could even lead to an unexpected opportunity falling into your lap.
- Channel your energy into something meaningful
To rebuild confidence, try engaging in activities that make you feel yourself again. Volunteering can be a great way to regain a sense of purpose, and it could simultaneously open your eyes to a new direction you’d like to explore.
Similarly, upskilling – such as by taking an online course or pursuing a new qualification – equips you with confidence and credibility, so that when you’re ready to return to the job market, you stand out as a stronger, revitalised and more desirable candidate.
Even something as simple as picking up a new hobby or trying out a new recipe can create that sense of purpose outside of work and stop you from feeling stuck.
- Seek professional support if you need it
Sometimes it also helps to talk to someone who can support you with the practical side of change and lighten the burden, such as an expert in your field who can write your CV, help you see your strengths, and map your next career move. Tailored support like that helps you offload some worry and avoid feeling overwhelmed.
Most importantly, if your mental health is suffering, don’t be afraid to call NHS 111, or reach out to your GP, a therapist or support organisations:
- Contact Mind’s helplines or use their crisis resources
- Call the Samaritans 24-hour support service on 116 123
- Visit www.stayingsafe.net for information and resources
It’s a sign of strength, not weakness, to get help when you need it.
How redundancy depression affects mental health and how to move forward
Fear of redundancy is the second most common source of work-related stress in 2025. When that job loss eventually hits, it’s no wonder that anxiety, depression and a deep sense of disorientation follow.
It’s so important to find ways of coping that protect your wellbeing. Reflecting on your feelings, finding a routine, staying connected with others, doing something constructive, and seeking professional support are all steps that get you back in the driver’s seat.
Redundancy may feel like an ending, but it’s also the start of something different. At City CV, we’re here to help you find that new beginning. Through chemistry-matched career coaching and outplacement support, we guide you through change, lighten the load, and work with you to ensure that this period becomes your greatest one yet. Reach out to us to find out more.