10 Tips to Bounce Back from Job Loss or Insecurity

Karen Cassiday, PhD, ACT

Karen Cassiday, PhD, ACT, ADAA Past President's areas of interest are anxiety disorders in children and teens, social anxiety disorder, treatment-refractory OCD, and working with children and teens who suffer from both developmental concerns and anxiety disorders. Her research has focused on information processing in posttraumatic stress disorder and cognitive-behavioral treatment of anxiety disorders in children, teens, and adults.

Dr. Karen Cassiday is a lively, sought-after speaker and commentator on national media such as Nightline, The Today Show, Animal Planet, The Joy Behar Show, Huffington Post, public radio and many more. She is a TEDx speaker who shared her personal experience as a mother overcoming her own anxious perfectionism in the middle of Walt Disney World! She is the host of the Moms Without Worry radio show. She served as the President of the Anxiety and Depression Association of America and is the founder of the Anxiety Treatment Center of Greater Chicago, the longest-running clinic to first use modern exposure-based treatment for anxiety disorders in the Chicago region. She won the Anxiety and Depression Association of America’s prestigious Clinician of Distinction Award and is a Clinical Fellow. She is also a Diplomate and Founding Fellow of the Academy of Cognitive Therapy, served as Chair of the Scientific Advisory Board of the Chicago OCD Foundation/Beyond OCD, and has been listed on numerous Who’s Who lists. She has published numerous scientific articles and articles on parenting and managing anxiety. Dr. Cassiday is dedicated to helping mothers overcome the cultural pressure to be perfect and to raise perfect kids. She enjoys using her expertise from over thirty years in the field to help families overcome the dilemmas of parenting in a high-stress digital world. Her goal is to help all mothers embrace the messy hilarity of parenting with unshakable self-confidence so they can raise kids who thrive!

Arash Javanbakht, MD

Arash Javanbakht, MD, is the director of the Stress, Trauma, and Anxiety Research Clinic (STARC) at Wayne State University. Dr Javanbakht and his work have been featured on the National Geographic, The Atlantic, CNN, Aljazeera, NPR, Washington Post, Smithsonian, PBS, American Psychiatric Association, Anxiety and Depression Association of America, American Academy of Child and Adolescent Psychiatry, and tens of other media. His clinical and research work is mainly focused on anxiety trauma related disorders. In his clinic, he helps civilians and first responders with PTSD, utilizing pharmacotherapy (medication), psychotherapy, exercise, and lifestyle modification. Several research studies at the STARC examine the impact of exposure to war trauma in refugees, biological and psychological factors of risk and resilience, and art, dance and movement therapies. STARC is also birthplace to cutting edge augmented reality and telemedicine technologies for treatment for anxiety disorders and PTSD. Dr Javanbakht is the author of the book “AFRAID: Understanding the Purpose of Fear, and Harnessing the Power of Anxiety” that covers many aspects of fear and anxiety, including evolution, brain and body, why we love to be scared, how to unlearn fear, fear and bravery, meaning, creativity, diseases of fear and trauma and their cutting-edge treatments, and politics of fear and media.

Learn more about Dr. Javanbakht

April 30, 2025

10 Tips to Bounce Back from Job Loss or Insecurity

Authored by: Karen Cassiday, PhD, ACT, and Arash Javanbakht, MD

Losing a job—or even just fearing the loss of employment—can shake your sense of security and identity. Stress, anxiety, fear, and self-doubt are natural responses. But there are ways to navigate these tough moments and move forward.

ADAA members Karen Cassiday, PhD, ACT, and Arash Javanbakht, MD, offered insights and answered questions in our ADAA webinar Bouncing Back from Job Loss and/or Insecurity: Overcoming Anxiety and Rebuilding Your Future.

Here are ten practical and empowering strategies from Drs. Cassiday and Javanbakht to help you cope, rebuild, and grow:

Let Anxiety Work for You
Anxiety isn’t your enemy. Anxiety is a kind of fearful energy. But energy can be redirected. Channel that restless worry into something productive like learning a new skill, updating your resume, or starting a side project. Fear can push you forward if you let it work for you.
Tackle the Problem, Not the Worry
Worrying won’t solve anything. It spins worst-case scenarios, but doesn’t move you closer to a solution. Instead, ask: What can I do now? Where can I find supports? How can I protect myself / family while unemployed? Create a plan, take action, and focus on what you can actually solve.
Watch Your Self-Talk
Job loss can create false shame. Be mindful of how you speak to yourself. Shift from defeatist thoughts to ones rooted in strength and opportunity. You are still capable, valuable, and worthy. Positive thinking matters.
Take Control Where You Can
You can’t control layoffs, but you can control how you respond. Owning your reaction gives you back some power and helps you manage your next steps with clarity. Gain a sense of control by realizing that sometimes things are beyond our control.
Remember You’re Not Alone
Job loss is a shared human experience. Reach out. Talk to others in similar situations. Community, connection, and support reduce isolation and loneliness. Research shows that social connectiveness reduces stress, anxiety, and in some cases even depression.
Don’t Let This be the “Whole Story”
Job loss is just one part of your story. Avoid letting it consume your thoughts or identity. Be mindful of how outside stress (news, social media, world events) might be adding to your anxiety. Have a balanced approach to what you take in around you.
Stick to a Routine
Don’t let your days drift. You might be tempted to sleep in now that you don’t need to get up early but structure and consistency help stabilize your mood and mindset. Wake up, get dressed, schedule tasks. It keeps you grounded and ready for the next opportunity.
Move Your Body & Fuel Your Brain
Exercise reduces anxiety, boosts mood, and helps regulate the fear system in your body. Nutritious food supports your well-being to give you the fuel you need physically and mentally.
Practice Self-Compassion
It’s okay to feel sad or lost but “cut yourself some slack.” Remember and be grateful for what you still have: your strengths, your loved ones, your passions. Gratitude and kindness to yourself will keep you resilient.
Stay Flexible and Keep Going
Rejection is part of the process. As humans we are rejection sensitive but try to stay adaptable, open to different paths, and trust in your value. Your next opportunity is out there.

“You’ve got this,” say Drs. Cassiday and Javanbakht. Job loss is a chapter, not the end of the story. With the right mindset and support, this can be a turning point toward something new and meaningful.

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