Coping with Redundancy Anxiety: Practical Techniques

Understanding redundancy anxiety

Anxiety after job loss is one of the most common responses. You might experience racing thoughts about money, constant worry about the future, difficulty sleeping, or physical symptoms like a tight chest or headaches.

These feelings are a normal response to uncertainty. But there are proven techniques to help you manage anxiety and feel more in control.

Grounding techniques for immediate relief

When anxiety feels overwhelming, grounding techniques can help bring you back to the present moment.

The 5-4-3-2-1 technique

Name 5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

This simple exercise interrupts anxious thinking and grounds you in the present.

Cognitive Behavioural Therapy (CBT) techniques

CBT is recommended by the NHS for anxiety management. You can use these techniques yourself:

Challenge catastrophic thinking

When you catch yourself thinking "I'll never find another job" or "I'm going to lose everything", pause and ask:

What evidence supports this thought?
What evidence contradicts it?
What would I tell a friend in this situation?
What's a more balanced way to view this?

Scheduled worry time

Set aside 15 minutes each day as designated "worry time". When anxious thoughts arise outside this time, acknowledge them but save them for your worry session. This helps contain anxiety rather than letting it dominate your whole day.

Physical techniques

Box breathing

This technique, used by emergency services, calms your nervous system:

Breathe in for 4 counts
Hold for 4 counts
Breathe out for 4 counts
Hold for 4 counts
Repeat 4 times

Progressive muscle relaxation

Tense and release each muscle group in your body, starting from your toes and working up to your head. This releases physical tension caused by anxiety.

Accessing NHS mental health support

Self-referral to NHS Talking Therapies

You can refer yourself directly to NHS Talking Therapies (previously IAPT) without seeing your GP first. They offer free CBT and counselling for anxiety and depression.

Find your local service: nhs.uk/service-search

Mental health apps recommended by the NHS

Headspace - meditation and mindfulness
Calm - sleep and anxiety support
Daylight - specifically for worry and anxiety

Additional UK support services

Mind

Information line: 0300 123 3393 (Mon-Fri, 9am-6pm)
Text: 86463
Website: mind.org.uk

Samaritans

24/7 emotional support: 116 123
Email: jo@samaritans.org

Anxiety UK

Helpline: 03444 775 774
Text: 07537 416905
Specialist support for anxiety disorders

When to see your GP

Contact your GP if:

Anxiety is affecting your daily life
Self-help techniques aren't working after a few weeks
You're having panic attacks
You're feeling depressed alongside anxiety
You're having thoughts of self-harm

Your GP can refer you for therapy, discuss medication options, or arrange specialist support. There's no shame in asking for help - redundancy is a significant life event and professional support can make a real difference.