While it might not be the first emotion that would come to mind, experiencing grief after a job loss or retirement is more common than many realize. The end of a job or career, whether sudden or anticipated, can trigger a profound sense of loss. Grief is the natural response to loss.
Why job loss and retirement can cause grief
Jobs and careers often provide identity, structure, social connections and a sense of purpose. Understanding that no longer having that role can lead to feelings of emptiness, anxiety and grief allows you to move forward productively toward the next phase of your life.
Here are some reasons you may feel grief during this time:
Loss of identity. Many people tie their self-worth and identity closely to their professional roles. Losing this role can change how you think about yourself and cause you to wonder who they are without your position.
Loss of routine: Jobs provide a daily routine and structure. Perhaps you wake up at a set time daily, grab a coffee during your morning commute, and see the same people as you enter the workplace. The sudden absence of this structure can make you feel disorientated and aimless.
Loss of social connections: Work environments often foster social interactions and relationships. Over time, co-workers can feel like trusted friends. Losing a job or retiring can greatly impact or break those bonds because you are no longer seeing each other regularly.
Financial concerns: Job loss can bring financial instability, adding additional stress, anxiety and sadness to this time.
Fear of the unknown: Even if you have plans for your retirement or another job lined up, leaving a position you knew well can cause uncertainty about the future.
Grief triggers
While there are stages to every grief journey, they are not linear. You may experience denial, anger, bargaining, depression and acceptance over time or within a day. Like waves that ebb and flow, grief can impact you at different times, such as:
When the alarm goes off and you do not have to go to work
While at a coffee shop when you realize how you enjoyed your morning routine
When you must fill out unemployment or insurance documents
When you run into a former colleague
When you learn a former co-worker has landed a new position
Preparing for these possible triggers allows you time to find ways to cope if they occur.
Moving forward
The first step in dealing with grief is to acknowledge and accept your feelings. It’s common to feel a range of emotions, from sadness and anger to relief and excitement. Allow yourself to experience these emotions without judgment. Keeping a journal and writing about your feelings can be a therapeutic way to process your emotions and gain clarity.
Other tips include:
Creating a new daily routine, which can help restore your sense of normalcy and purpose. Having a structured day can reduce feelings of aimlessness and improve mental wellbeing.
Setting small, achievable goals to stay motivated and productive.
Reinvent yourself and see this time as an opportunity to discover new passions and interests.
Find support and stay connected to your network of former colleagues, friends and family. These people often become links for new social networks.
Use this transitional period as an opportunity for personal growth. Consider pursuing education, developing new skills or embarking on projects that bring you joy.
Taking time to change your perspective allows you to find the silver lining in living with loss. Embrace this new chapter as an opportunity and be open to new experiences and opportunities.
