Navigating Job Loss and Rebuilding Your Career

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The recent wave of federal layoffs has left thousands of professionals, many seasoned, accomplished and deeply valued in their organizations, suddenly without work. The abrupt loss has been more than a career disruption for UCLA alumni and others in similar positions — it has been a shock to the system.

Job loss, particularly when it’s sudden and unexpected, isn’t just about income or routine, it’s an emotional and psychological blow. The American Psychological Association consistently ranks unemployment among the top five most stressful life events, on par with divorce or the death of a loved one. According to a 2021 article in Harvard Business Review, 56% of professionals who experienced unexpected layoffs reported a profound sense of identity loss, while 45% admitted to struggling with diminished self-esteem and confidence.

The truth is we don’t just work for a paycheck, we work for meaning, for purpose and for a sense of self. When that’s taken from us, even temporarily, it can usher in depression, anxiety and chronic stress. But while the emotional toll is real, it does not have to be permanent. There are strategies that are both practical and emotionally helpful for professionals seeking to re-enter the workforce. 

Start by giving yourself space to grieve. You’ve lost not just a title, but part of your identity. Recognize the disappointment, the anger, the sadness. But don’t sit in that space very long. Psychologists recommend setting mental boundaries, allowing yourself to sit with your emotions for a defined window — an hour a day, a few days a week — and then shifting your energy toward action. The idea is to build resilience and prevent spiraling into prolonged despair.

Another tactical approach is participating in regular physical activity, which has been shown to reduce anxiety, improve mood and enhance cognitive function. The Mayo Clinic reports that just 30 minutes of moderate exercise a day can lower stress hormone levels and help restore emotional balance.

Simultaneously, keep your brain challenged. This is an ideal moment to expand your skill set, particularly in areas like data fluency, digital transformation or AI literacy, which are increasingly expected in many roles. LinkedIn Learning, Coursera and edX offer certifications from institutions like MIT, Wharton and Stanford that can boost your credibility while keeping you intellectually engaged.

In particular, understanding generative AI and its impact on your industry can serve as a high-return investment. As McKinsey & Company wrote in their 2024 Future of Work report: “Executives who fail to integrate AI proficiency into their strategic toolkit risk falling behind, regardless of industry.”

Strategically, resist the urge to apply to anything and everything. Research from LinkedIn shows that job seekers who apply to fewer, more targeted roles and tailor their applications, are three times more likely to land interviews than those who take a blanket approach.

Start with clarity. Define the type of role, company size and culture you’re seeking. From there, build a list of 15–20 organizations you admire. Study their leadership. Read recent press releases. Use tools like UCLA ONE and LinkedIn to find alumni on the inside who can provide context and introductions.

Create a networking plan. Reach out with thoughtfulness, not desperation. Ask insightful questions. Request 15-minute informational calls. Keep a spreadsheet tracking who you contacted, when and what follow-up is needed.

A trusted career coach can help sharpen your story, prepare you for high-level interviews and provide accountability. They also act as sounding boards during emotionally volatile moments.

UCLA Alumni resources and platforms, such as the Career Coaches Network, UCLA mentors and  UCLA ONE, provide access to professionals who understand your journey and can tailor their approach to your specific goals. If you decide on a career coach, remember that a coach is not indulgent, it’s strategic. As you redefine your value proposition, an outside perspective can be the difference between stagnation and momentum.

Finally, revitalize your online presence. Your digital footprint is now your first impression. Make it count.

Start with LinkedIn. Update your headline to reflect where you're going not just where you’ve been. Use the “About” section to tell your story clearly and intentionally. Share relevant articles, comment on industry trends, and join conversations reflecting your leadership.

Also, consider publishing a short post reflecting on your industry, a recent insight or even your experience navigating this professional pause.

Losing your job is not the end of your story. By allowing space for emotional recovery, actively investing in your professional development, and approaching the job search with strategy and humanity, you can emerge not just as re-employed but as redefined.   

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Amy Rueda is a 25-year veteran of executive search, who has placed CEOs and C-suite executives across multiple industries and functional areas. Her passion for leading diversity initiatives that focus on change management and employee engagement is reflected in her portfolio of accomplishments. Rueda studied political science and was born and raised in Los Angeles. Her previous articles can be viewed at https://alumni.ucla.edu/career-engineering.

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