Job Loss and Uncertainty in the Federal Workforce: How to Navigate the Stress and Protect Your Mental Health

Jun 17

You’ve worked hard to build your career. Maybe you’ve served for years in your federal job, or perhaps you’ve been in a temporary role hoping it would turn into something more. Maybe your job always felt like more than just a job. But now, the stress is becoming impossible to ignore.

If you’ve recently lost your federal government job or are living with the fear that you might, you’re not alone. Political uncertainty, abrupt policy changes, and waves of job cuts have made it a deeply anxious time for many federal workers in DC. Here’s why it’s been so hard, and what you can do to take care of yourself in the midst of it.

How political turmoil is affecting federal employees

In Washington, DC, politics isn’t just background noise—it’s deeply personal. If you’re one of the many federal workers who call this city home, political decisions directly affect your livelihood, stability, and mental well-being. As the political environment shifts, so do the rules—literally.

The administration’s return-to-office order, for example, has already disrupted many employees’ lives and mental health. And in the past year alone, more than 260,000 federal workers were either laid off or nudged out through early retirement offers or buyouts. Some were let go with no warning, even after decades of service. And while many of those firings are now being reversed, the uncertainty lingers. What’s next? Am I safe? Do I have any control?

This kind of instability takes a toll. As discussions of shutdowns, budget cuts, and staffing changes continue to swirl, many civil servants are living with the chronic stress of job uncertainty. At North Star, we’ve seen firsthand how this kind of sustained anxiety can affect not only our clients’ work lives but also their relationships, health, and sense of self. If you’re feeling overwhelmed or anxious right now, you’re far from alone.

The impact of layoffs and uncertainty in the private sector

The effects of federal layoffs and political shifts can touch nearly every part of life. Here are some of the most common ways this upheaval can affect you.

The financial impact

The financial hit of losing a federal job can be devastating. Many workers are left scrambling to cover basic expenses, all while trying to figure out what comes next.

The emotional impact

When your identity is tied closely to your work (as it often is in public service), losing your role can feel like losing a part of yourself. You might feel sadness, disorientation, even shame. And for federal workers, there’s also often a deep sense that one’s efforts and purpose have been dismissed.

Survivor’s guilt

Even if you still have your job, it doesn’t mean you’re unaffected. Many federal employees are currently carrying survivor’s guilt, constant anxiety, or a sense of waiting for the other shoe to drop. The emotional effects may show up as burnout, depression, or anxiety. You might also find it hard to sleep, stay focused, or even care about the work that used to fulfill you.

Broken promises

For decades, federal jobs were seen as stable, even if they didn’t always offer the highest salaries. Many civil servants traded private-sector pay for pensions, strong benefits, and the promise of long-term job security. When those same employers now break what feels like a psychological contract—where loyalty and effort are supposed to be met with stability—it can really shake your trust in the system.

Feeling powerless

Job insecurity, especially when it’s driven by political gridlock or administrative shifts, can bring a sense of helplessness. You may feel caught in forces far beyond your control, with little clarity about what the future holds.

Facing an unknown transition

For some, the next step might be moving into private-sector work—a transition that can feel overwhelming and unfamiliar. New industries, different norms, and fewer built-in protections can make the change even more daunting.

So, how do you take care of yourself when so much feels out of your control?

Coping with the stress and fear of losing your government job

Grounding techniques and finding support can help no matter where you are in this process. But depending on whether you’ve lost your job or are worried you might, there are some specific things you can do to take care of yourself.

How do I cope with having lost my federal job?

Rebuild routine and structure: Losing a job tends to unravel one’s daily rhythm. Introducing basic routines, like regular wake-up times and scheduled meals, can bring back a sense of control and help ground you.
Focus on identity beyond your role: You’re more than your job title. Now could be a good time to explore what else brings you meaning.
Set small, meaningful goals: Update your resume or LinkedIn profile, apply to one job per day, or sign up for a free workshop or class.

How do I cope with the fear of losing my federal job?

Set boundaries with news and media: It’s okay to want to be informed, but constant updates can fuel anxiety. Designate set times for checking news, and stick to trusted sources.
Focus on controllable vs. uncontrollable factors: While you can’t control political decisions, you can control how you spend your time, who you talk to, and what routines you maintain.
Practice “what-if” containment: Instead of spiraling (“What if I lose my job?”), try to ask yourself: “Then what?” Then, create a simple contingency plan so you have a roadmap.

Support for federal workers in DC

Whether you’ve recently lost your job or are feeling on edge about what may come, you deserve support.

At North Star Psychological Services, we offer a dedicated support group for federal employees navigating layoffs, burnout, and workplace instability. Led by Molly Rosenstein, LPC, our Workplace Stress and Transition Support for Federal Employees is designed for any federal workers who are impacted by their current or former workplace environment or job uncertainty.

While it’s primarily a process and support group, we’ll also practice coping strategies and stress management techniques to enhance resilience and emotional well-being. Group therapy can complement individual therapy or stand on its own.

Interested in learning more or joining the group? Reach out to us here. We look forward to hearing from you and will get back to you within 24 hours.