Fear of Losing Your Job? How to Stay Grounded and Take Control in Uncertain Times

On January 28, all federal employees received an email with the ominous subject line "Fork in the Road."

The message presented a choice:

• Remain in your current position (which, the sender warned, might be cut, changed, or moved across the country). Or ...
• Opt for a nebulous "deferred resignation program" by replying with the word RESIGN in the subject. 

Time to consider this momentous decision? 7 DAYS. 😱 

This abrupt, confusing message has understandably left millions of government workers shocked, confused, and anxious about their futures.

I've got several friends and loved ones caught up in this shit show — all good, talented people who spent decades serving the public while they could have been making much more in the private sector. 

And as a life coach who specializes in stress management and nervous system regulation, I've been trying to offer them both immediate emotional "first aid" and longer-term hope — which inspired this blog post.

If you're caught up in this mess — or worried about losing your job for any reason — here's what you can do right now to relieve the unrelenting anxiety and take back some control.

Why Fear of Losing Your Job Is So Intense

If you’re feeling overwhelmed, panicked, or hopeless right now, you’re not alone.

Losing a job or facing job insecurity is one of the most destabilizing experiences a person can go through.

It’s not just about income—it’s about identity, security, and the sense of control over your own future. 

If you're facing down the possibility of a job loss, maybe you’ve thought:

• This is my whole future crashing down.
• I invested and sacrificed so much to get here—now I have to start over.
• Why is this happening to me?
• Why is this administration targeting my job when there are more important problems in the country?

In addition to fear of losing your job, you might also be grappling with bigger existential worries under this new administration—things like democracy, public health, the environment, human rights, or your kids' future.

So please start by giving yourself permission not to be OK right now.

Your feelings are valid. They make sense. This is really tough.

3 Brain Hacks to Quickly Ease Anxiety

When the future feels uncertain, the natural response is fear. Your nervous system shifts into fight-or-flight mode, narrowing your focus to the immediate threat. This tunnel vision can make it hard to see options or take meaningful action.

That’s why the first step is regulating your nervous system—not just thinking your way out of fear, but using body-based tools to shift out of panic so you can think clearly.

Here are a few quick somatic techniques I teach my clients to stop anxiety fast:

• EFT Tapping – A simple way to calm stress signals in your body.
• Bilateral Stimulation – Using rhythmic movement (like tapping or walking) to help the brain process fear.
• Heart Breathing – Imagining breathing into and through your heart can naturally calm the nervous system.

Focus on What You Can Control

When you fear losing your job (or any other intense life event), the antidote to anxiety is to focus on what you can control. 

You can’t control the government, company policies, your toxic boss, or the economy.

But you can control how you respond in tough times.

You can choose to slow down and take care of yourself.

You can choose to talk to others to process feelings and get advice.

You can take stock of all the resources and options available to you.

And you can start making your plan B so that if the worst happens, at least you've made some decisions ahead of time.

Some practical actions you can take today as a federal employee:

• Download your electronic job file and any necessary records.
• Update your resume—even if you don’t need it immediately, having it ready will reduce stress.
• Reevaluate your finances—get a clear picture of your savings, expenses, and potential adjustments.
• Strengthen your skill set—consider training or certifications that could make you more marketable.
• This article at Civil Service Strong also has some good tips.

Holding Space for Yourself

Even as you take action, allow yourself to feel your feelings without judgment. Job insecurity is a real loss, and grief, frustration, or exhaustion are natural responses. Be gentle with yourself.

Here are a few ways to support your body and mind through this process:

• Slow down — this is not the time to force yourself to be out in public and put on a brave face, although talking one-on-one with a trusted person may help.
• Give yourself permission to delegate, reschedule, or cancel nonessential tasks. The world won't end if you don't fold the laundry this week.
• Prioritize rest and sleep—your brain needs time to process stress. (For some unconventional sleep tips, check out this podcast episode.)
• Engage in gentle movement—walking, stretching, or yoga can help regulate emotions, but ...
• Avoid intense exercise if it increases stress—unless it’s something that genuinely helps you release tension.

What If This Is an Opportunity?

I'm not trying to minimize your stress or suggesting you spiritually bypass your pain. So this might be a suggestion for later when you've got a few things figured out and feel more steady.

And ...

What if this moment is actually opening doors you never considered?

What if this is the universe lighting a fire under your ass to finally do what fulfills you most?

So many people stay in "good enough" jobs for years and decades while their true passions and talents wither on the vine.

There's even a name for it: golden handcuff syndrome.

When I was working a stressful but lucrative job overseas, I remember wishing someone would fire me so I didn't have to walk away from all the money.

It's possible the universe is saving you from an agonizing decision by making it for you.

Think about the possibilities:

• A career shift that brings more fulfillment.
• A new role that aligns with your values and passions.
• The chance to finally start the business, project, or creative pursuit you’ve been putting off.

What if this change is happening for you, not just to you?

You Don’t Have to Do This Alone

Stress and uncertainty can feel overwhelming, but you don’t have to navigate them alone.

Whether you need one-on-one support or an affordable community to help you stay grounded, I have options to help.

For now, take a deep breath. You are stronger than you think, and no matter what happens next—you will find your way forward.