I’m worried about losing my job. What can 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.
Whether it's rumors of layoffs, a change in leadership, or a gut feeling you can’t shake, the fear of losing your job can be incredibly stressful. It can make it hard to focus, impact your confidence, and create a constant sense of anxiety about the future.
You’re not alone. Many people reach out to Empower Work with the same worry. We hear things like:
“We've had a round of layoffs… I'm scared that this is the first of many layoffs, even though they said it wasn’t.”
“I received an unfair performance review… now I am really nervous about making mistakes.”
“I am a Federal employee. I am scared of losing my job.”
While you can’t always control what happens at work, you can take steps to protect yourself, prepare for the future, and regain a sense of agency.
Here’s where to start:
Check in with yourself — and the facts.
Start by naming what you’re feeling. Are you experiencing sudden changes at work? Is the fear based on something concrete, like budget cuts or layoffs—or is it more of a gut instinct? Either way, your stress is valid. But clarifying where the worry is coming from can help you figure out your next steps.
If possible, seek clarity. Depending on your situation and relationship with your manager, you might be able to ask a direct (but thoughtful) question, like:
“With all the recent changes, I wanted to check in. Is there anything I should be preparing for or focusing on to stay aligned with team priorities?”
This kind of question can open the door to useful feedback—and may give you more information than you had before.
Interrupt the spiral with a plan
Worrying about a possible job loss can lead to mental spirals: What if I get laid off? What if I can’t pay my bills? What if I never find another job? It’s a natural response—but it can also be exhausting.
One way to counteract the spiral is to channel the energy into productive action, focusing on what is in your control. Identifying practical, proactive steps can help you feel more grounded and much less subject to the unknown.
Here are a few places to start:
✅ Update your resume and LinkedIn, adding key recent accomplishments
✅ Make a list of 5–10 people you could reach out to if you needed a job lead or reference
✅ Identify at least 1 free or low-cost learning opportunity related to your field (training, webinar, etc.)
✅ Start saving, if possible—having a small emergency fund can make a big difference
✅ Practice self-affirming reminders: “I am capable. I have options. I can get through this.”
Strengthen your network — before you need it
Networking doesn’t have to be awkward or transactional. It can be as simple as checking in with a former colleague, or saying hello to someone in your industry. In the conversation, you can let them know you’re open to exploring new possibilities. You might say something like:
“Hey, I’ve been thinking about exploring new roles later this year. I’d love to hear how things are going with you and what you’re seeing in the field.”
This kind of connection-building will put you on people's radar, and can also open doors down the line for new jobs. It also helps you remember that you have a support system to lean on, and you’re not alone.
Focus on what you can control
The possibility of job loss can make you feel powerless. But small actions—updating materials, talking to a friend, exploring a backup plan—can restore a sense of agency.
And of course, give yourself permission to care for your mental and emotional wellbeing! Take breaks. Move your body. Talk it out with a trusted friend, or an Empower Work peer counselor. Your anxiety is trying to protect you—but it doesn’t have to run the show.
We’re here to help
If you’re feeling stuck, scared, or overwhelmed, you’re not the only one—and Empower Work is here for you. Our trained peer counselors can help you process your worries, talk through your options, and find a path forward.
Recent texters shared,
“I used the Empower Work text line to help me gauge if I'd be one of the people let go in my employer's layoffs. Thank you for being here.”
“You helped me figure out my next steps toward an exit strategy so I didn’t feel quite like I was drowning. You rock!”
Whether you’re facing uncertainty or taking next steps, we’re in your corner. Just text 510-674-1414 or start a web chat for free, confidential support.
*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.