Worried about getting fired? Here’s how to cope

Everyone has bad days at work. You make mistakes, miss a meeting, or submit a deliverable late. 

But if those bad days are becoming more and more common, and you feel like you’re losing control of your work’s quality, it’s natural to feel worried about getting fired.

Workplace stress and job insecurity can affect your productivity and overall mood. Addressing your anxiety about getting fired and finding ways to work through it will help you get back to doing your job without the added stress.

What to do about the fear of being fired

Even hard workers get fired. People like Steve Jobs and Oprah Winfrey found success after losing a job, and nearly half of managers and supervisors say they’ve experienced firing or another career hiccup. Although it’s unfortunate, being fired isn’t the end of the world.

That isn’t to make light of a job loss. It can disrupt your life and your financial security. However, you shouldn’t let the fear of something that hasn’t happened yet take over. If you’re feeling overwhelmed, get proactive. 

1. Explore the facts

Spend some time assessing your work situation. Has there been any indication that management isn’t happy with how you’re doing your job, like a tough performance review or constant negative feedback? If you can’t find a concrete issue, then take a breath and clear your head. Try not to find problems where there aren’t any.

You might also worry about losing your job due to a recession, which is different from getting fired. Getting laid off has nothing to do with your job performance. It’s about the state of the company and how many employees it can keep on board. 

If you’re worried about layoffs, pay attention to your company’s financial health. Access quarterly reports to see how it’s performing. If the economy is facing a downturn or the company’s profits have dropped, a recession-fighting round of layoffs may be in the works.

By keeping an eye on your company’s earnings — or losses — you can better understand the situation and focus on the facts instead of worrying.

2. Talk to your manager

If you decide there are might be grounds for firing, it’s time to get proactive.

Speak to your team leader or someone higher up about how and where to improve. Show them you’re committed to producing good work and express interest in growing with the company. This could be a casual conversation or an agenda point in a one-on-one meeting to prove to them you’re worth keeping around.

You can also request a formal performance review if you haven’t had one recently. Be honest with your manager and human resources about your concerns and your desire to improve. Hopefully, you’ll receive a favorable report and have nothing to worry about.

But it’s okay if you receive constructive feedback or a performance improvement plan, too — that means your employer’s invested in your growth. 

3. Stay positive

You can’t produce your best work when you’re overwhelmed by negative thoughts. Put yourself in a better frame of mind by focusing on what you’re doing well, especially if you’ve asked for feedback from your manager and received only good notes. A positive mental attitude boosts your self-confidence so you can continue working.

4. Remind the team of your value

Channel your nervous energy into productive work to show leaders your value. Ask teammates what they need help with, or ask your manager if you can work on another project. Your contributions could remind management why they hired you and that you’re a hard-working member of the team. 

5. Be prepared

While exploring how to not get fired, you might still prepare for the possibility of losing your job. Start addressing your concerns and set yourself up for success in case the worst does come. 

Are you worried about how you’ll pay your bills? Start the financial goal of saving a larger portion of your salary, if you can. Does the tough job market concern you? Preemptively update your resume and start looking at what jobs are out there.

You can also speak with a career coach to learn more about your strengths and how to use them in a new job.

6. Take care of yourself

Stress and anxiety can take a toll on your physical and mental health. Build in some time for self-care to get through this difficult period. Unplug from your phone and go for a walk, or enjoy a quiet night with a good book. Identify activities that calm your mind and incorporate them into your day.

4 ways worrying about job loss affects you

If you’ve been anxious about job security for a long time, you might wonder if you’re really getting fired or just paranoid. Either way, you’re probably feeling the effects of that constant fear of bad news. Here are four ways stress might affect your life.

1. Repressed creativity

Anxiety and stress make you less creative. Worry can occupy your thoughts until you can’t problem-solve or innovate, and that means you won’t do your job as well, especially if you’re a leader or decision-maker.

2. Decreased productivity

Stress, pressure, and working too much lead to reduced productivity. If you’re worried about getting fired, this could make you feel worse. Manage your energy and channel it into your work instead of wasting time worrying.

3. Physical and mental health problems

Living with constant worry can affect your physical and mental health. Headaches, dizziness, and muscle aches are all physical effects of ongoing anxiety. The mental health consequences — fatigue, irritability, and short-term memory loss — also lead to burnout. 

4. Disengagement

For some people, a workplace is about more than a job. It's a place to make friends and grow personally and professionally. But when you’re worried about getting fired, you might pull away and lose those relationships — even if now is when you need them most.

Look for ways to strengthen the ties between you and your coworkers. If you feel comfortable, communicate how you’re feeling. Chances are you aren’t the only one who’s felt this way. 

Signs you might be getting fired

After gathering as much information as possible, you might still want to learn how to deal with being fired. Sometimes preparing for the worst can make you feel better, even if it is a tough choice. Keep an eye out for signs you might be getting fired or laid off due to economic changes.

Don't be alarmed if you notice one or more of these changes — there are lots of reasons why things can change in workplace dynamics. Remain professional, even if you’re worried, and continue to do your best for your team members for as long as possible. 

The warning signs that you’re being pushed out of your job include:

1. Changes in your boss’ behavior

Not every boss likes to chat, but if your manager was previously friendly and has now become distant, it could mean you’re getting let go. There could be other reasons for this change, too, like issues in their personal life or increased stress for another reason. If you notice a negative change, try gently asking them if there’s something you can do to improve.

2. Your workload is lighter

Having fewer projects and responsibilities flowing your way is another sign of potential job loss. If leadership is planning on letting you go, they likely want you to finish up your current tasks without starting anything new. They might redirect tasks to others on your team to prepare for your departure.

3. Meetings take place without you

If you’re used to juggling meetings, take notice if you seem suddenly less busy. Your team won’t need input from you if you won’t be around for future projects. Communicate and ask why you weren’t included, if you usually are.

There’s still a chance they did this for another reason, like letting you focus on something else or building a smaller team for a specific project.

4. Emails dry up

Much like regular meetings, your inbox might seem lighter if leadership is considering letting you go. Again, sometimes all this means is a change in workflow, but it could also mean they don’t want to involve you in new tasks.

5. Direct reports no longer come to you

Management might reorganize your reporting process, and team members who once came to you go to someone else instead. This change could mean you’ve been pushed out of the chain of command as they prepare to fire you.

It’s not the end of the world

It may not seem like it, but losing your job could be a good thing if you stay positive. A new job offers new opportunities, like a higher salary or greater career growth. And if you’re in a toxic workplace at your current job, being fired lets you step away and heal from workplace coercion or other negative practices. 

Remember: if you get fired, the only thing that’s changed is your job title. You still have all the skills and qualities that make you a valuable employee — and a good person. And somewhere, a potential employer is looking for someone just like you.

Take control of your career

Losing your job hurts, even if you get fired nicely. Anticipation doesn’t lessen the blow. But knowing the warning signs can help you prepare, respond, and grow as an employee. Communicating that you’re worried about getting fired shows management you care and are ready to improve.

If you do get fired, treat yourself kindly and look after your emotional well-being until you feel ready to begin your job search again.