I just got fired and I’m terrified. What should I do?
Marta Hanson is an Empower Work advisor and peer counselor committed to helping workers thrive. She writes about topics that come up on Empower Work's free, confidential text line, both to support workers and to encourage new volunteers to join the Empower Work community.
Losing your job can feel like the floor has dropped out from under you. Whether you saw it coming or it happened suddenly, getting fired is overwhelming. There’s the financial pressure and emotional weight, and there can also be a sense of shame or fear about what’s next.
At Empower Work, we regularly hear from people who say things like:
“I just got fired. I don’t know what to do. I’m scared and embarrassed and feel like I’ve totally failed.”
If that’s how you’re feeling right now, you’re not alone—and you’re not out of options. Let’s talk about what to do when you’ve just been fired and you’re terrified.
First, take a breath
First things first: take a deep breath. Being fired doesn’t define your value, your potential, or your future. It’s something that happens to many people—for reasons that aren’t always fair or in your control.
The fear you’re feeling is real. But so is your resilience. You can get through this, one step at a time.
Make a short-term plan
Get clear on what happened
If you didn’t get a clear explanation for your termination, try to ask for one—ideally in writing. Even a short note from your former employer confirming the reason (or that it wasn’t related to performance) can be helpful for unemployment claims or future job applications.
You can also request a letter of reference if you had a good relationship with someone at the company, or ask if they'd be willing to be a reference in the future.
Apply for unemployment benefits
You may be eligible for unemployment benefits, depending on the circumstances. These benefits can give you a critical financial cushion while you figure out your next steps.
Rules vary by state and processing can take time, so look into your eligibility and apply as soon as you can—your future self will thank you.
Focus on the next few days
When you’re reeling from job loss, it’s easy to spiral into fear about the long term. Instead, try focusing on what you can do in the next few days and weeks:
Sort out immediate finances: What bills are most urgent? Can you pause or defer any payments?
Update your resume: This can help you feel like you’re moving forward, even if you’re not ready to start applying to new roles just yet.
Reach out for support: Tell a few trusted people what happened. You don’t have to go through this alone.
If you feel comfortable, let your network know you're exploring new opportunities—people often want to help, but they can’t unless they know what’s going on.
Take care of your nervous system
Getting fired can trigger deep fear and anxiety, especially if work has been a core part of your identity or stability. That’s not just emotional—it’s physiological. Your body might be on high alert, trying to keep you safe from a perceived threat.
It can help to soothe your system. Some ideas:
Go for a walk or stretch your body
Journal about what you’re feeling
Do something grounding—cook, listen to music, talk to a friend
Limit doom-scrolling or comparing yourself to others online
Small steps to care for yourself will help you think more clearly and take better action over time.
Talk to someone who gets it
You don’t have to navigate this alone. Empower Work peer counselors are trained to support people who are facing tough work situations—including job loss. We’re here to listen, talk through your options, and help you find a sense of stability in the storm.
Text 510-674-1414 for free, confidential support. We’re here to support you through this.
*Note: Empower Work provides non-legal support for workplace challenges. This information, while authoritative, is not legal advice or guaranteed for legality. Employment laws and regulations vary by state. We recommend consulting with state resources for specific interpretation and decisions. If you believe you were discriminated against in violation of the law, we recommend you seek legal advice.