The Stress of Suddenly Becoming Unemployed

"You are being put on leave." Those might be the dreaded words you heard when you were let go from your job. When asked for a reason, you may have been told budget, downsizing, irreconcilable differences, or you were given no reason at all. After you packed up the things from your desk, were you escorted out of the building with a security detail? Anger, sadness, embarrassment, fear — these are the feelings that occupied your head as you contemplated paying your rent/mortgage, food/drink, and/or childcare. These feelings might have been so intense, you cried uncontrollably and had chest pain. You looked at your child and felt like you not only failed yourself, but also those around you. 

YOU ARE NOT A FAILURE. Even in the most toxic of work environments, it is perfectly normal to feel feelings of grief, lack of self-worth, and depression.¹ Addressing these feelings and reclaiming your mental health is crucial in lifting yourself up.  

While you may feel a downward spiral from the loss of financial resources to support basic needs (food, shelter, healthcare), exercising a coordinated and meaningful approach to your unemployment is key to moving out of that spiral and in the right direction:²

Consider the following if you find yourself suddenly unemployed:

1. Clarify with your employer:
        -​when you will receive your last paycheck
        -​when your health insurance will expire
        -​if you qualify for unemployment 
        -​what the cost of health insurance under COBRA will be if you elect to continue coverage
2. Obtain a copy of your employment file for your records and update your resume.
3. Seek the assistance of trusted friends and family as well as any mental health resources that may be available to you free of charge.³ 
        -​These mental health resources include BetterHelp, a resource paid by your membership dues in the American Academy of Forensic Sciences
4. If you have basic health care needs, remember that most states have health care exchanges where you can snag health insurance for a fraction of the cost of COBRA.
5. If you believe that your unemployment may be long term, consider speaking to your creditors (mortgage, credit cards, student loans, etc.) about a repayment plan or forbearance. It often is to their advantage to give you some relief rather than potential default on your debts.
6. If you feel like you may have been wrongfully terminated, consult with your union representative and/or an attorney specializing in unemployment law.
        -​If you paid union dues, you are entitled to reap the benefits from their experience 
        -​Most attorneys who specialize in representing the employee work on contingency, meaning that you won't have to shell out any financial resources to obtain their expert advice

7. Consider if you want to stay in your field of expertise or try something entirely new. 
        -​If you want to stay in your field of expertise, start applying for new opportunities. Don't compromise for a lesser job if you are waiting on hearing from a job that may be more appealing or feel better in the long run.
        -​If you want to try something entirely new, take advantage of applicable job training programs while potentially working part time in a related field. 
   
   Remember: YOU ARE IMPORTANT. YOU ARE VALUABLE. YOU CAN AND WILL SUCCEED DESPITE THIS SETBACK. If you believe in your self-worth, you will find a better opportunity elsewhere.⁴ The American Academy of Forensic Sciences, as well as your family and friends, is here to support you in whatever way possible.⁵  

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References:

1. Maharaj, N. (2023). "I was fired from a toxic workplace and was shocked to feel grief and sadness. Here's why that happens, and how to process those feelings," Business Insider. Available at: https://www.businessinsider.com/fired-from-toxic-job-okay-to-grieve-the-loss-2023-8#:~:text=After%20being%20let%20go%20from,find%20ways%20to%20ease%20symptoms. (accessed June 23, 2025).

2. Gedikli, C., Miraglia, M., Connolly, S., Bryan, M., & Watson, D. (2022). "The relationship between unemployment and wellbeing: an updated meta-analysis of longitudinal evidence." European Journal of Work and Organizational Psychology, 32(1), 128–144. https://doi.org/10.1080/1359432X.2022.2106855.

3. Zhao, Y. (2023). "Job displacement and the mental health of households: Burden sharing counteracts spillover," Labour Economics. Volume 81, https://doi.org/10.1016/j.labeco.2023.102340.

4. Olesen, S.C., Butterworth, P., Leach, L.S. et al. (2013). "Mental health affects future employment as job loss affects mental health: findings from a longitudinal population study." BMC Psychiatry 13, 144. https://doi.org/10.1186/1471-244X-13-144.

5. If you believe you or a family member/friend may be suicidal, consult a mental health professional immediately and/or dial 911.