You can find ‘key takeaways’ at the end of this page.

Feelings of job insecurity can stem from external and workplace factors. Whatever the cause, it’s a highly stressful and uncomfortable feeling. Vhi Integrative Health Specialist & Health Coach, Micheli Romão, sat with us to explain how she helps her patients handle that kind of pressure.

Start with the root cause of your job uncertainty

This is easy to ascertain. Worry about job security is generally the result of two factors, sometimes both:

• The economy and industry fluctuations: Downturns in the wider economy or within your industry are catalysts for mass lay-offs and team downsizing, which are out of the control of the company.
• Company-specific performance and work culture: The organisation you work at might be struggling financially. On the other hand, some companies have a culture of using fear of job loss to keep employee performance up, encourage overtime and discourage healthy boundaries.

For situations like this, I come back to the tactic of focusing on the controllables instead of the uncontrollables. You have zero control over the economy or the industry you work in. Nothing you do or say will change it, so that needs to be parked to the side as much as possible.

What about your workplace financial performance and culture? If your role means you can take steps to make a change, great. If not, that’s okay, because there are aspects you still can control – how you respond to the situation.

Focus on what you can control

• Develop your skills: Upskill or find training that will increase your value in the job market. 
• Plan: Foster a sense of control by updating your CV and practicing your interview skills.
• Practice self-care: True self-care goes beyond occasional indulgences − it's about intentionally building and maintaining habits that nourish both your mind and body. It means making choices every day that support your mental clarity, emotional balance, and physical health. Invest your energy into friendships, hobbies, and your wellbeing to find stability in areas of your life outside of work.
• Lean on your support system: Talk to your friends, family, or trusted colleagues. This will help you feel less alone and to potentially find new perspectives. 
• Your inner voice and mindset: In previous generations, when most people found a job, it was a job for life. That was the norm. But that’s not the reality for everyone now and some people might have this expectation ingrained in the back of their mind without realising. So, the idea of leaving or losing a job can carry even more magnitude. I’m not saying we should expect the worst; but simply manage our own expectations – things can change quickly in today’s world. Careers are more fluid and flexible these days.
  
  If you are faced with redundancy, try to not blame yourself. It was outside of your control. Treat yourself with grace and recognise your past successes and achievements throughout your career if your inner voice starts to question you.
• Being open to opportunity: Whether it’s your choice to leave a company or you’re made redundant, being flexible to change is important. It’s not easy, but it can drastically impact your stress levels. Rather than resenting and resisting a job change, which only increases stress and tension, try to embrace the change. Look at the opportunities to evolve, reinvent your career, take time to finally have a break, meet new people, and learn new skills. You might even secure salary, benefits or work hours that suit you better. 
• Talk to a therapist, health coach or career counsellor: If your stress about job insecurity is overwhelming and impacting your day-to-day functioning, it’s important to reach out to your healthcare provider to find tailored strategies and tools to help you cope. Whether you want or have to contemplate a career change, a career counsellor could be a great option for advice and steering.

Key takeaways:

• Understand the root cause − job insecurity often stems from:
  • Economic or industry downturns (outside your control)
  • Company performance or toxic work culture (may be partly within your control)
• Focus on what you can control:
  • Upskill to increase your value in the job market
  • Plan ahead by updating your CV and practising interviews
  • Take care of yourself with exercise, sleep, and healthy habits
  • Lean on your support system: talk to friends, family, or trusted colleagues
  • Shift your mindset: jobs aren’t always for life anymore; flexibility is key
  • Don’t blame yourself: recognise your achievements and be kind to yourself
  • Stay open to change: job transitions can lead to better opportunities
  • Seek professional support if stress becomes overwhelming

This content is for information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. Always seek advice from your GP or an appropriate medical professional if you have concerns about your health or before commencing a new healthcare regime. If you believe that you are experiencing a medical emergency call 999 / 112 or seek emergency assistance immediately.