Fired But Not Finished: What Losing a Job Really Feels Like (And How to Rise Again)

Written by: Rashidah Daniels

As of April 2025, nearly 500,000 United States workers have been let go of their jobs, leaving many people unemployed and panicking to figure out the next steps. We’ve all been there—or we know someone who has been- fired. Laid off. Let go. However you

phrase it, it is a horrible feeling. Whether it hits like a thunderbolt out of nowhere or you saw it coming a mile away, losing a job can stir up emotions that rival a breakup—or worse.

What most people don’t realize is that getting fired often mimics the grieving process. Yes,

grieving. It might start with a wave of shock (“How could they do this to ME?”), then perhaps

denial (“They’re going to call me back—right?”), followed by anger, bargaining, depression, and finally—hopefully—acceptance.

The Emotional Landscape of Job Loss

Let’s break it down:

● Shock: “Wait...what just happened?”

● Denial: “This can’t be real.”

● Anger: “I can’t believe they did this to me.”

● Bargaining: “Maybe I could’ve tried harder. What if I had just...”

● Depression: You might feel the weight of financial stress, losing your daily routine,

social connections, or even the identity you had tied to your job.

● Acceptance: This is where reflection lives. What do you want from your next position?

What have you learned? How do you prioritize what truly matters now to get you to

where you want/need to be?

But here’s the thing: when we mourn someone or something, the process isn’t linear. You might wake up angry one day, then slip back into denial the next moment. You might have a brief moment of peace, only to feel sad a few hours later. Everyone’s journey is unique.

My Own Experience: From Shock to Relief

When I got fired, my first emotion was shock. But right behind it came a sense of mental relief (then lowkey anger). Being fired forced me to pause and ask myself questions I hadn’t made time for:

● What have I neglected in my personal life while working here?

● What truly excites me?

● Have I made time for the people I love?

● What matters to me at this stage in life?

That deep reflection came during the acceptance phase—and it was transformative. As a

Licensed Mental Health Counselor, I’ve helped so many clients navigate job loss and other

transitions. But this time, I had to take my own advice: use the loss as fuel. Get clear on what matters. Start again—with intention and purpose fueling the next position.

What You Can Do Now:

If you’ve been fired, know this: It can get better. Especially if you take a proactive approach

early on. The key? Structure and create purpose in your days. When we lose the routines we

once had—like waking up for work, chatting with coworkers, or even the rush hour

commute—days can start to blur together after we’ve been let go. We’ve all had those confusing thoughts - Is it Wednesday or Saturday?

The beauty is that now you get to decide what your day looks like. Here's how to create some structure and increase dopamine (those feel-good hormones):

● Set a morning alarm (Monday to Friday). Pick a realistic time and stick with it daily.

● Start your day with guided meditation or other mindfulness practices.

● Make a list of daily goals—keep them SMART: Specific, Measurable, Achievable,

Relevant, and Time-bound (job applications, following up with people within your

network for new opportunities).

● Schedule your meals: breakfast, lunch, and dinner at consistent times.

● Take a 15-30 minute walk daily. Nature helps to boost your mood.

● Try box breathing: a calming technique to help ground you in the moment.

These small actions help re-establish rhythm and give your days a sense of purpose that is

purposeful to you. You are entitled to grieve the loss of a job. But it’s also okay to celebrate the space that’s now open—space for your passion, your purpose, your next chapter. If you've been fired, let this be your pivot point. And if you start noticing overwhelming sadness or lack of motivation that doesn’t go away, don’t hesitate to reach out to a mental health professional.

Sometimes, support is exactly what we need to move forward.

Remember this: You’re not starting over. You’re starting fresh. You’re worth it. And that makes all the difference in your journey.

Written by: Rashidah Daniels, Licensed Mental Health Counselor

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