Downsized, Not Defeated
How I navigated the shock of job loss and cared for my mental health along the way.
I still vividly remember the day I got the message: “Your position has been downsized.”
Even if part of me knew it could happen, it still hit me like a punch in the stomach. Suddenly, I wasn’t just losing a job. I was losing a sense of stability, a daily routine, a part of my identity. My head filled with questions: What now? How will I pay the bills? How do I explain this to people?
If you’re reading this because you’ve just been downsized yourself, first, let me say this: you’re not alone. I’ve been there, and it’s tough. But there are steps you can take, both practical and emotional, that can help you navigate this transition.
The First Shock: Give Yourself Space to Feel
My first instinct was to rush into action update my CV, start applying, call everyone I knew. But the truth is, I was in shock. I felt anger, sadness, even shame.
What helped was simply allowing myself to feel it. To talk it out with friends, to journal, to sit in the discomfort without pretending it wasn’t there. Losing your job is a form of loss, and it’s okay to grieve it.
Protecting My Mental Health
When you’re suddenly cut off from the structure of work, the days can feel endless and the anxiety louder. I learned quickly that I needed routine to protect my mental health.
Here’s what worked for me:
Getting outside every day—even a short walk helped.
Keeping a daily rhythm (wake up at the same time, plan the day, keep evenings free to rest).
Staying connected—talking to people instead of isolating myself.
And maybe most importantly: reminding myself that my job is not my identity. Losing a role doesn’t mean losing your worth.
Taking Care of the Practical Stuff
Of course, the practical side matters too. After the first few days, I forced myself to sit down and get clarity:
What severance and benefits was I entitled to?
How long could my savings realistically last?
What expenses could I cut back temporarily?
It wasn’t fun at all but once I had the numbers in front of me, the fear felt less overwhelming. I could see how much time I had to figure things out.
Rebuilding Confidence Slowly
The hardest part for me wasn’t writing a new CV, it was regaining confidence. When you’ve been downsized, even if it had nothing to do with your performance, it’s easy to take it personally. Downsizing isn’t personal, it’s about the market and company’s situation, not your worth.
What helped was doing small, achievable things each day:
Updating my LinkedIn profile.
Reaching out to one old colleague.
Taking an online course I had been curious about.
Each small action reminded me: I’m still moving forward.
A New Beginning: Turning Downsizing Into Opportunity
Looking back now, I see that being downsized was both a crisis and a turning point. It pushed me to pause, reflect, and ask: What do I really want next?
For me, that shift became a gift. I started exploring opportunities I had long postponed. I discovered new communities and built skills I might never have invested in if I had stayed comfortable. Downsizing closed one chapter, yes, but it opened the possibility of writing a much better one.
If you’re in the middle of it, please remember:
It’s not your fault.
You don’t have to rush.
This can be the start of something better.
Jobs come and go. What stays is your ability to learn, adapt, and grow. Sometimes the end of one path is exactly the nudge we need to find a new one that fits us even better.
So if you’ve just been downsized, take a breath. This might just be the doorway to your next big opportunity.
If you’ve been through a downsizing: what unexpected opportunities came out of it for you? Sharing your story could inspire someone who needs hope today.
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