How to cope with a job loss

If you’re feeling anxious, overwhelmed, or just not sure what to do next, find out what support is available and what you can do right now to get you back on your feet.

The anxiety that comes with losing your job is real, especially when the cost of essentials like food, housing and energy bills is already stretching your budget.  

When your income stops but your outgoings don’t, the stress can quickly feel unmanageable.  

The sleepless nights because you’re running through worst-case scenarios, the anger, the worry of how you’ll cope. Whatever you’re feeling right now is completely normal and you don’t have to face it alone. Help is available. 

• Talk to your GP if anxiety or low mood is affecting your daily life, speak to your GP. They can discuss treatment options and refer you to free NHS talking therapies. If you live in England, you can refer yourself on the NHSOpens in a new window website. 

• NHS Every Mind Matters offers expert advice, practical tipsOpens in a new window and personalised support. 

• Mind offers free mental health resourcesOpens in a new window in England and Wales. 

• Samaritans is available 24 hours a day, 365 days a yearOpens in a new window Call 116 123 for free if you need someone to listen, without judgement. 

If you think redundancy could be a possibility, getting professional advice early can help you understand your rights and prepare financially. 

Acas offers free, confidential, and impartial advice on all employment rights issues in England, Scotland, and Wales. You can call the Acas Helpline on 0300 123 1100 or visit the AcasOpens in a new window website.

In Northern Ireland, the Labour Relations Agency provides the same confidential and impartial support. Call their helpline on 028 9032 1442 or visit the Labour Relations Agency website.

There are also things you can do now to help you cope much better if you lose your job. 

• Take stock of your finance: Our step-by-step guide Managing money if your job is at risk can help you look at your budget and ways to cut back so that you can manage with a lower income. 

• Try and build a financial buffer if you can: Even a small amount of savings gives you breathing room and reduces anxiety if the worst happens. 

• Know your rights: Check your employment contract for redundancy terms. Our guide explains what your employer is legally required to do. 

• Keep your CV up to date: Updating it gradually is far easier than starting from scratch when you're already stressed. 

• Look after your mental health now: If worrying about job security is affecting your sleep or mood, speak to your GP or visit the NHSOpens in a new window website to get help and information. 

• Think about what matters beyond work: Hobbies, volunteering, and community give you a sense of purpose can really help if things get difficult. 

One of the most important things you can do after losing your job is finding out what financial support you’re entitled to and the sooner you do, the better.

This will depend on factors such as employment history, National Insurance contributions, household income and the circumstances in which your employment ended. 

Our guide Benefits when you've lost your job can help you understand your options. 

Turn2Us also has a free grants search toolOpens in a new window to find additional financial support you might not know about. 

There’s no single right way to get through job loss. But a few things can make a real difference.

• Try to keep some structure in your day: When your routine changes suddenly, it’s easy to feel adrift. Having a rough routine like getting up at a regular time, going outside, setting small goals can help yourself cope. 

• Stay connected with family and friends: It’s tempting to withdraw when you’re struggling, but isolation tends to make anxiety worse. Talk to friends or family, even if you don’t want to go into detail. Just being around people helps.

• Be kind to yourself about the job search: Spending all day applying for jobs can feel productive, but it often leads to burnout. Set yourself a realistic amount of time each day, then stop and do something that isn’t job hunting.