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If you aren’t living the tumult that’s been unfolding in the US federal workforce, you have certainly heard about it.
This uncertainty (and panic) extends from federal employees to the 1000’s of contractors and organizations dedicated to delivering sustainable solutions to some of the world’s most urgent and painful challenges.
Losing your job, regardless of the reason, is a huge kick to the gut.
It’s an assault on your identity.
…And that is a big deal, my friend.
If you feel like you’ve had the wind knocked out of you, it’s because you have.
This is hard.
I see you.
My heart goes out to you for all you’re going through.
Even if you haven’t been hit by this directly, it’s possible that the future career plans you envisioned have all been called into question.
Perhaps you’re in a completely different sector or industry, but similar concerns about your job or your next steps are causing the grip of worry to sit heavy on your chest.
Now what?
If you can relate to any of this, here are 3 essential steps to regaining your balance and moving forward:
Take a pause.
Work trauma is real. And any trauma sends you immediately into a fight, flight, freeze or fawn mode. Your nervous system goes on high alert. Lots of physiological changes occur (and you can learn more about these here), including what some call “tunnel vision.” Your perception narrows and you hyper focus on the danger at hand.
You might be tempted to immediately take action, although at this stage the actions you take might be more akin to running in circles while the fire alarm is going off.
This hyper-vigilance is helpful if you’re fighting off an attacker, but it’s less useful when dealing with an on-going problem that requires your most creative brain power to solve.
So, the first thing to do when you’ve just been kicked in the gut by the unexpected is to
PAUSE.
BREATHE.
FEEL YOUR FEELINGS.
TAKE THE TIME YOU NEED.
Scream in a pillow, cry, walk, run, talk to friends. Allow the emotions to work their way through your body. Simply shaking your hands and arms vigorously for a minute can do wonders for calming the nervous system.
Signal safety to your body.
To respond to the long-term crisis at hand, it’s essential to ground yourself in the present moment and signal to your body that you are safe.
Why?
Because the tunnel vision of panic-mode deprives your brain of much needed blood and oxygen. It prevents you from being about to think clearly, perceive possibilities, assimilate help, and receive creative solutions.
The quickest way to do this is through your breath. When you slow and deepen your breathing, it pulls you into the present moment.
Deep, slow, belly breaths activate the Vagus nerve, which is the calming nerve that goes from the brain to the organs and it’s one way you can cue to your body that you are safe.
Other ways include tuning into your senses. Notice what is currently in front of you.
Air to breathe. Sun on your face. Coffee in your mug. Solid earth under your feet. Friends or family who love you. Hearing birds singing. Feeling a breeze across your skin. Right now, in this moment, you have everything you need.
(Obviously, if you are in immediate danger or physically unsafe in any way, this post is not for you and different steps are required!)
But if you are okay in this moment, I want you to notice this.
See with your heart and feel with your body that in this moment you are safe, and you have all that you need.
You are okay.
You will be fine.
You’ve been through hard things before, and you will get through this one.
One step at a time.
You are safe.
