An unexpected termination or redundancy can feel like a punch to the gut—especially for senior professionals who have spent years building their careers. Beyond the financial impact, it can shake your sense of identity, bring feelings of shame, and create immense pressure—particularly if you’re the primary provider for your family. The reality is, redundancies happen every year, across industries, to people at all levels. But that doesn’t make it any easier when it happens to you.
The Mental Toll
Losing a role isn’t just about income—it can trigger feelings of self-doubt and isolation. Studies show that sudden job loss can activate the same areas of the brain associated with physical pain. Many leaders and high achievers struggle to open up about their situation, fearing it will be seen as failure. This can lead to stress, anxiety, and even depression if not addressed.
For many, work provides structure, purpose, and social interaction. Without it, people often experience a loss of routine, which can lead to a spiral of negative thinking. The pressure to immediately secure another role can make it difficult to take a step back and assess the best path forward. Some professionals may even avoid telling friends or family about their situation out of embarrassment, adding to the sense of isolation.
Practising Self-Compassion is still important
Even if someone has been terminated that may require that person to reflect on their behaviours, what doesn’t help is relentless self-criticism. Particularly if your role has been made redundant as this often is nothing to do with performance. In this case, being kind to yourself is crucial. Self-compassion isn’t about making excuses—it’s about acknowledging the challenge without letting it define you. Research shows that leaders who practise self-compassion build resilience faster and navigate setbacks more effectively. Remind yourself that your work is not a reflection of your worth or capabilities. If you believe you have been terminated unfairly, treat yourself with the same understanding you would offer a colleague in the same situation.
A useful approach is to reframe the situation. Instead of thinking, Why did this happen to me? (victim-mindset), shift the perspective to What opportunities might this create? While losing a job is never easy, it can be an opportunity to reflect on what you truly want next in your career.
I always ask clients to change I am redundant to my role is redundant. Language is powerful, particularly to self, therefore use kind and helpful words.
Taking Control of What You Can
While you may not control the circumstances, you do have influence over your response. Here are some practical steps to take:
- Prioritise Your Physical Fitness – Exercise is one of the best shields against stress. It boosts endorphins, improves resilience, and helps keep your mindset strong. Even a simple daily walk can make a difference in maintaining your mental and emotional health.
- Update Your LinkedIn Profile – Whether or not you’re facing redundancy, keeping your online presence sharp ensures you’re always ready for opportunities. Think about how you want to position yourself moving forward, and make sure your profile reflects your skills and achievements.
- Reconnect with Your Network – Those coffee catch-ups you’ve been putting off? Now is the time. Staying visible in your industry and building relationships can open unexpected doors. People are often more willing to help than you realise, so don’t be afraid to reach out.
- Assess Your Financial Position – Having a clear picture of your finances can help reduce stress and give you more control over your next steps. If needed, speak to a financial advisor to understand your options.
- Seek Professional Guidance – Whether it’s career coaching, leadership mentoring, or psychological support, talking to an expert can help you strategise your next move with clarity. Understanding your strengths and values can make it easier to identify the right path forward.
- Create a New Routine – Losing the structure of a workday can feel disorienting. Establishing a daily routine—whether that includes exercise, networking, job searching, or learning new skills—can help maintain motivation and focus.
- Consider Skill Development – This might be the perfect time to upskill or explore a different career direction. Online courses and professional development programs can help strengthen your resume and boost confidence.
You’re Not Alone
If you’re facing an unexpected termination or redundancy—or the fear of it—it’s important to remember that many leaders have walked this path before and come out stronger. While it may feel like an insurmountable setback, this transition period can also be a time of growth and reinvention. The key is to stay proactive, surround yourself with support, and take strategic steps to move forward.
As a leadership psychologist, I understand the unique pressures that executives and senior professionals face during career transitions.
You are more than your job title, and this could be the opportunity to set yourself up for something even better.
Margie has a particular interest in helping organisations, mitigate and avoid leadership burnout.
Margie Ireland is one of the few Leadership Coaches who is also a registered Psychologist, who has proven to help CEOs, MDs, and HR Executives uncover and identify hidden weaknesses, and the necessary changes and their implementation to steer clear of potential risks and achieve better results. Margie works with medium-sized organisations and large corporates across diverse industries. For more information go to www.margieireland.com
