The Five Stages of Grief in the Face of Job Loss and Career Change

Nov 09, 2023 3:05 pm


Hello ,

The loss of a job or a significant change in one’s career can be a profound and challenging experience, often triggering a complex emotional journey. Just as the five stages of grief, famously defined by psychiatrist Elisabeth Kübler-Ross in On Grief and Grieving: Finding the Meaning of Grief Through the Five Stages of Loss, help individuals process the death of a loved one, we can apply them to cope with work-related loss. Let’s explore how these five stages—denial, anger, bargaining, depression, and acceptance—can help individuals navigate the often turbulent waters of job loss and career shifts, ultimately leading to personal growth and new opportunities.

Stage 1: Denial

The first stage of grief, denial, often characterizes the initial reaction to a sudden job loss or significant career shift. It’s a protective mechanism, a way to shield ourselves from the shock and emotional pain accompanying that the change. During this phase, we may be unable to accept the reality of the situation. Thoughts like, “This can’t be happening,” or “I’ll be back at work in no time,” are common. 

Clients come to me with a sense of urgency that they HAVE To find work right away!!! WHY? One of my clients, who had been laid off, was granted a one-year severance package, was still in denial and wanted to find work ASAP.

While denial is a natural response, it’s essential to recognize it for what it is and not become stuck in this stage. Reflection on what you truly want is essential. Understanding that denial is a temporary coping mechanism can help individuals begin to process their feelings and move forward with a strategy that fits their values and goals.

Stage 2: Anger

As the initial shock of job loss or career change begins to wear off, the second stage of grief often emerges as anger. Individuals might feel intense emotions directed at their former employer, colleagues, or themselves. Anger can be a powerful and overwhelming force, leading to frustration, resentment, and even a sense of injustice. I often hear my client say, “Why me?” and “I have never been laid off before,” and “I can’t face my former colleagues from work.” 

It’s important to understand that anger is a normal part of grieving. Acknowledging and expressing these feelings can be therapeutic and even empowering. However, it’s crucial to find healthy ways to channel this anger, such as through exercise, talking to a therapist or trusted friend, or engaging in creative outlets. This support helps to prevent anger from turning into bitterness, which can hinder the healing process.

Stage 3: Bargaining

In the third stage of grief, individuals may try to make deals or bargains with the universe to reverse their job loss or career changes. This stage is marked by “What if?” and “If only” because it’s common to reflect on past decisions and wonder if different choices could have prevented the current situation.

Bargaining reflects our desire for control and our innate resistance to accepting a reality that feels out of our control. While it’s essential to recognize these thoughts, it’s equally important to understand that some situations are beyond our influence. Accepting that we cannot change the past is crucial in moving forward. Instead of dwelling on what could have been, consider how you can use your experiences to shape a more positive future.

Stage 4: Depression

The fourth stage of grief, depression, can be one of the most challenging to navigate when facing job loss or significant career changes. Overwhelming feelings of sadness, hopelessness, and despair characterize this stage. It is when individuals may mourn the loss of their previous life, how things used to be, their sense of purpose, and how their job or career formed their self-identity.

Depression can manifest both emotionally and physically, affecting sleep, appetite, and overall well-being. It’s crucial to seek support during this stage, whether from a therapist, support group, or loved ones. Understanding that it’s normal to feel this sadness and that it is not a sign of weakness can help individuals work through their grief and gradually regain a sense of hope.

Stage 5: Acceptance

The final stage of grief, acceptance, marks a turning point in the process of coping with job loss and career changes. It doesn’t mean you forget about or stop missing your previous job or career, but you begin to accept the new reality. It’s a phase of finding meaning and purpose in the aftermath of loss.

Acceptance involves embracing change and letting go of the past while looking forward to new opportunities and personal growth. It doesn’t happen overnight and can be a gradual and ongoing process. It often involves setting new goals, exploring different career paths, and adapting to a changed identity.

How to Navigate the Stages of Grief for Career-Related Loss

1. Acknowledge Your Feelings: The first step in navigating the stages of grief for job loss or career changes is to acknowledge your emotions. Recognize that it’s okay to feel a wide range of feelings during this process, and avoid suppressing them.

2. Seek Support: Don’t go through this journey alone. Reach out to friends, family, a therapist, or a career coach who can provide emotional support, guidance, and a safe space to express your thoughts and feelings.

3. Practice Self-Care: Taking care of your physical and emotional well-being is crucial. Engage in activities that help reduce stress and promote mental and emotional health, such as exercise, meditation, and relaxation techniques.

4. Set New Goals: As you progress through the stages of grief, consider setting new career goals and aspirations to help you focus on the future and create a sense of purpose.

5. Learn and Grow: Use this transition period to learn and grow. Acquire new skills, take on new challenges, and explore different career options that align with your values and interests.

6. Adapt to Change: Embrace the concept of adaptability. In a rapidly changing job market, the ability to adapt to new situations and challenges is a valuable skill.

7. Stay Resilient: Resilience is the ability to bounce back from setbacks. Use your experience with job loss or career changes to build resilience and strengthen your coping mechanisms.


Job loss and significant career changes can be as emotionally challenging as any other form of loss. By understanding and embracing the five stages of grief—denial, anger, bargaining, depression, and acceptance—we can navigate this difficult journey more effectively. Remember that everyone’s grieving process is unique, and taking the time you need to heal and move forward is okay.

While it may be tempting to dwell on the past or fear an uncertain future, embracing change and personal growth can lead to new opportunities and a more fulfilling career. By acknowledging your feelings, seeking support, practising self-care, setting new goals, learning, adapting, and staying resilient, you can use your career-related grief as a stepping stone to a brighter and more fulfilling future.

Whenever you’re ready, here are FIVE ways we can help you:

1. FREE 5-DAY COURSE: click here

You can do this course in five days or at your leisure. You will get a daily email with instructions, your lesson, and a workbook.  

🌟 Day 1: Menopause and its symptoms and how it may affect your career. 

🌟 Day 2: Who are you? Are you uncomfortable talking about yourself? Our tried and true framework will enable you to talk about yourself with confidence and know what to say.

🌟 Day 3: Who you want to be. Do you feel too old to even think about a career change? We will show you how your experiences and aspirations matter for the future of work and how to update your professional brand on LinkedIn, in your resume, and wherever your brand appears.

🌟 Day 4: Who will you connect with? Learn how to network effectively and with grace, in person and online.

🌟 Day 5: ACTION plan for the next ten years.

2. Work 1-on-1 with me

Imagine getting career, mindset coaching, accountability, and support. → Book a 30-minute chat with Joanne

3. Membership in the Power Play Career Development

There are three categories in the membership, and you can navigate through them:

AIM: self-analysis, assessments and career planning

SHOOT: professional branding

SCORE: interviewing and networking

There is also a wellness section as it relates to Menopause and Personal Wellness.

Until next week!

Be at peace right where you are.

Joanne Savoie-Malone

Career and Menopause Coach