WHEN WORK BECOMES UNCERTAIN: WORRY, PSYCHOLOGICAL IMPACTS, AND HOW TO TAKE CARE OF YOURSELF
Have you ever been laid off, or worried that it might happen? If so, you likely experienced a flood of emotions, including fear, anxiety about your future, and perhaps even hopelessness or a sense of worthlessness.
You are not alone. Most of us feel this way when our current job becomes unstable. Research during the COVID-19 period shows that job insecurity rose to unprecedented levels, and this growing uncertainty gradually became one of the leading contributors to mental health concerns such as anxiety and depression.
What lies behind the feeling of job insecurity
We often assume that insecurity only appears in inherently unstable roles. In reality, it can arise from any concern related to the risk of job loss, whether it stems from real circumstances or from perceptions we create ourselves.
Recent studies suggest that nearly 15% of U.S. workers experience job insecurity even while unemployment is at a record low. So why do many people still live with anxiety when, objectively, they may have little to worry about?
Workplace environment
Some research indicates that certain organizations intentionally sustain a sense of insecurity among employees, even though they know it can harm mental health. Some large corporations do not hide the fact that they leverage fear of unemployment as a way to boost productivity. In other workplaces, fear of being replaced or losing one’s job is used as a tool to discourage employees from advocating for benefits or asking for raises. This ultimately helps businesses reduce operating costs.
Job insecurity can also reflect a workplace culture that is excessively intense: where every mistake is scrutinized and people constantly feel they must prove their worth. Over time, this pressure can erode confidence and undermine mental well-being.
Socio-cultural environment
In addition, globalization, outsourcing, and the rapid development of advanced technologies have increased many workers’ concerns that they could be replaced at any moment. As more companies use machinery, software, or external vendors to cut costs, it is entirely understandable to worry that your job may no longer feel secure.
Major global events, such as the COVID-19 pandemic or the surge of AI, can also intensify uncertainty about the future in general, including one’s career prospects.
Economic environment
As usual, an economy in decline tends to increase job insecurity. Companies may be forced to adopt extreme measures, such as mass layoffs, in order to reduce operating costs. At the same time, the number of available jobs on the labor market may decline significantly. Under these conditions, it is understandable that workers experience heightened anxiety.
Underlying mental health vulnerabilities
Even when social conditions and the economy appear stable, a small proportion of workers continue to experience persistent insecurity about their employment. For example, individuals living with long-term anxiety disorders are often more prone to intense and ongoing worry across multiple areas of life. Employment concerns are no exception.
Psychological impacts you may experience
Regardless of its cause, living in constant fear about one’s job can have a negative impact on mental health. Numerous studies indicate that job insecurity increases the risk of depression, anxiety, substance misuse, and other serious psychological difficulties.
Depression
Research suggests that work-related worries can contribute to depressive symptoms ranging from moderate to severe. Some findings indicate that individuals experiencing job insecurity may face up to a threefold higher risk of depression compared with those who feel secure in their employment.
This can occur for several reasons. Consider the last time you worried about your job. Like many people, you may have noticed a decline in your mood. Thinking about the future can evoke sadness, as uncertainty at work often disrupts previously imagined life plans. Some individuals may even feel disappointed in themselves, believing that their unstable career outlook reflects personal shortcomings, even though this assumption is often inaccurate.
All of these factors can intensify feelings of sadness when facing job insecurity. Notably, some studies suggest that younger adults and individuals with fewer children may experience higher levels of depression under these circumstances.
Anxiety
It is not difficult to understand why individuals who frequently worry about job instability are more likely to experience anxiety. Uncertainty at work represents a major source of stress. When combined with financial pressure or reduced self-confidence, anxiety levels tend to increase further.
Stress and anxiety are closely related. In some cases, a moderate level of pressure is normal and may even help maintain motivation. However, when high levels of pressure persist over an extended period, both the body and mind may become exhausted, making anxiety more likely to develop.
Importantly, anxiety and job insecurity can form a negative cycle. When the mind is already dominated by worry, individuals may perceive the risk of job loss even when their position is objectively stable. As insecurity intensifies, they may begin to overwork in an attempt to compensate, which further elevates stress and anxiety.
Substance misuse
Some studies suggest that individuals experiencing job insecurity may turn to substances as a temporary means of coping with emotional distress. At the same time, financial concerns that often accompany employment uncertainty can contribute to unhealthy behaviors, such as increased alcohol consumption or other forms of substance use.
As a result, when job insecurity amplifies financial anxiety, the risk of substance-related problems may also increase.
Caring for yourself and your mental health amid uncertainty
If you are experiencing job insecurity, it is important to recognize that many contributing factors lie beyond your control. Numerous variables, ranging from economic conditions to organizational restructuring, can influence job stability. What you can do is take proactive steps to reduce stress and prioritize your mental well-being.
Understand what is happening in your mind
First, try to evaluate your situation in a more realistic and objective manner. As discussed earlier, many individuals feel insecure at work even when this perception does not accurately reflect reality. It is possible to feel anxious even when your job is, in fact, stable.
If this description resonates with you, take time to reflect gently on the thoughts that contribute to your sense of insecurity. For instance, you might be telling yourself, “I must be perfect, or I will be fired.” Consider where this belief originates. Is there concrete evidence to support it? Is there also evidence that contradicts it?
Once you identify such distorted assumptions, you can begin to challenge them and replace them with more balanced perspectives. For example, the statement above could be reframed as, “I am human, and making mistakes is acceptable.”
Build relationships that help you feel safer
During periods of uncertainty, having supportive people around you can make a significant difference. Research suggests that social connection and emotional support can reduce the negative impact of job insecurity on mental health. In other words, a strong support network can help individuals remain more resilient in the face of work-related concerns.
Make an effort to nurture close relationships with people you trust and can turn to when you feel unsettled. Having someone to talk to and share emotional experiences with often leads to greater emotional relief and stability.
Avoid pushing yourself into exhaustion
When you feel anxious about your job, it can be difficult to resist the urge to push yourself to perform at a consistently high level. You may feel compelled to prove your competence to others, unintentionally placing yourself in an ongoing competition of endurance at work.
In reality, many factors such as organizational cost-cutting and economic changes can contribute to downsizing. Although working at an intense pace may seem like an effective short-term response to fear, over time it can lead to burnout and physical exhaustion. This may ultimately reduce your performance and produce outcomes that differ from what you initially intended.
Therefore, it is essential to prioritize self-care even during stressful periods. Aim to get sufficient sleep, ideally between seven and nine hours per night, maintain a nutritious and balanced diet, and strive for a healthy balance between professional responsibilities and personal life.
Talk to a professional
If anxiety related to your job is placing significant pressure on you, seeking support from a mental health professional may be beneficial. Speaking with a professional can help you identify and modify unhelpful thought patterns or behaviors, while also supporting you in building resilience in the face of ongoing life stressors.
References
https://hbr.org/2022/09/job-insecurity-harms-both-employees-and-employers
https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-022-00974-7
https://scholarworks.wmich.edu/cgi/viewcontent.cgi?article=3179&context=jssw
https://www.sciencedirect.com/science/article/pii/S021391111830236X
https://journals.sagepub.com/doi/full/10.1177/21582440221121048
A Place of Hope
Image source: Pexels
