Dealing with job insecurity? These 9 tips can help you cope

Workplace WellnessMental Health

Jun 4

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

When work feels unstable, so can your sense of safety and control. Explore the different types of job insecurity, how it impacts your wellbeing, and 9 tips to help you deal.

If your workload is lighter than usual or you get the impression your manager is avoiding you, you may start to worry that your job isn’t as secure as you thought. These feelings—anxiety that you’re not valued on your team or that you could be laid off or fired—are part of what’s called job insecurity.

Job insecurity can be a real mind game. Sometimes it’s obvious why you might feel insecure, like when there are company layoffs. But other times, it might be less clear, like if your boss is suddenly a lot more professional with you, or you weren’t looped into a big meeting. Whether these moments are quiet or loud, they can make you feel unsafe, paranoid, and anxious.

Feeling job insecurity can make it incredibly hard to focus during the day, and even tougher to unwind at night. It can also disrupt your sleep, fill you with self-doubt, and make you physically tense. If just hearing all of this is starting to make your palms sweat, fear not. Thankfully, there are manageable ways you can cope.

What is job insecurity?

Job insecurity is the fear that you might lose your job or that your role may change. It’s a slow-burn anxiety that can make your work days feel torturous.

Job insecurity is common when your company starts restructuring, layoffs are happening, or when leadership starts acting differently. But these feelings can also creep in for personal reasons. Past job trauma, perfectionistic tendencies, or imposter syndrome can all play a role. Either way, it affects two basic human needs: safety and control.

What are the different types of job insecurity?

There are many different types of job insecurity. It really just depends on where you are, what your workplace is like, and how your brain’s wired.

Here are some of the most common types:

Quantitative insecurity

This is the fear that you’ll lose your job. Even if no one’s said anything directly, or even if you’re doing great work. This gnawing fear can loom large, especially during layoffs and budget cuts.

Qualitative insecurity

This is when you worry that your role will shrink, or your responsibilities will change for the worse. Basically qualitative insecurity is the fear of having a job that no longer feels like yours.

Contractual insecurity

If you’re a contractor, freelancer, temp, gig worker, or do any type of work without a long-term agreement, you may have this fear. Sure, you have a job now, but what about next month? It’s stressful to know that your paycheck is dependent on clients’ whims, budgets, and mysterious executive decisions.

Systemic insecurity

Sometimes, your fear has less to do with your company or your role, and more that the economy will tank, or your whole industry will shift overnight.

Personal insecurity

Impostor syndrome, past layoffs, toxic bosses, or just your own inner critic can convince you that you’re always one misstep away from being fired. This kind of fear is usually more about anxiety than what’s going on in your workplace, but it doesn’t make it feel any less real.

4 ways job insecurity can impact your wellbeing

Everyone worries about work from time to time, but major job insecurity can seep into your body, your brain, your relationships, and even your sense of self. Here’s how.

1. Chronic stress: Your brain’s wired to freak out over potential threats. So even if nothing bad has happened, your body’s stress response can be on high alert. Over time, this low-key panic mode can lead to anxiety, exhaustion, muscle tension, and sleep issues.

2. Lower self-esteem: When work feels shaky, it can be painfully easy to blame yourself. Job insecurity has a sneaky way of making you question your worth and wondering if you’re good enough.

3. Relationship strain: Job insecurity can weigh heavy on your emotions and as a result, you might find yourself snapping at your partner, withdrawing from friends, or feeling too drained to show up for people the way you usually would.

4. Burnout risk: Job insecurity can prompt people to work even harder in a frantic attempt to seem indispensable. But pushing yourself with no real sense of control is a fast track to burnout.

How to deal with job insecurity: 9 tips to help you handle the stress

Job insecurity isn’t something that you can just banish as soon as you become aware of it — but there are ways to ride the emotional waves without letting them overwhelm you.

Here are nine doable tips that can help you handle the stress.

1. Name it to tame it

Start with acknowledging what’s happening. Say it out loud to yourself or a friend. Trying to suppress or deny your insecurity usually just makes it come out sideways.

You could simply say, “I’m feeling insecure about my job right now. It’s so stressful.”

💙 Pump the Breaks on Stress with Jay Shetty if your job insecurity is giving you anxiety.

2. Stabilize your daily routines

When work feels unpredictable and stressful, daily rituals can really help your sanity. Tiny routines help anchor you.

Here are some small rituals you could try:

Make the same morning beverage every morning, or use the same cup/mug.
Do a quick 3-minute stretch when you close your laptop each day.
Walk around your neighborhood at the same time every evening.

3. Build your career “emergency kit”

For extra reassurance, create a quiet little “just in case” career prep folder. Knowing it’s ready can give you a better sense of control.

Start by:

Updating your resume
Making a list of people you could network with
Jotting down a few skills you’ve learned at your current job

4. Connect with your people

When everything feels unstable, isolation can make it 10 times worse. That’s where your support system comes in handy. Reach out to the people who make you feel seen and heard.

Letting yourself be supported makes a huge difference, as you’re not meant to carry uncertainty alone.

5. Up your skills

Professional development can be empowering during uncertain times, but be careful not to overload yourself.

Here are some manageable ways you can upskill:

Take a free online course that sounds interesting
Attend a low-pressure webinar
Read one career-related article a week

6. Give your finances a little TLC

To avoid job-related financial anxiety, make small, simple tweaks to your spending and saving habits. Over time, these changes can help you build a stronger financial safety net.

You could:

Check your savings and start a tiny emergency fund.
Review recurring subscriptions and cancel the ones you don’t need.
Create a “bare minimum” budget scenario.

💙 Manage your anxiety around your bank account by listening to Kelley Long’s series on Managing Financial Stress.

7. Regulate your nervous system

When your anxiety is spiking, you need simple tools to self-regulate. This can help tell your brain that you’re safe — even if it doesn't feel that way. In addition, here are 18 grounding techniques to help ease anxiety.

Some quick resets you can do:

Box breathing: inhale for four, hold for four, exhale for four, and then hold four.
The “5–4–3–2–1” grounding method: name five things you see, four you can touch, three you hear, two you smell, and one you taste.
Shake it out. Literally.

8. Reality-check your worst-case thinking

People with job insecurity may catastrophize or experience racing thoughts. Stop the spiral by asking yourself, “What’s the actual likelihood of this happening?” or, “If it did happen, what would my first step be?”

Most of the time, you’ll realize that this scenario isn’t guaranteed — and that even if it did happen, you’d have options.

9. Give yourself permission to care about more than your job

Remind yourself that you’re allowed to have a life even when your job feels unstable. After all, you’re so much more than just someone’s employee.

Consider saying these statements out loud:

I’m allowed to laugh at memes.
I’m allowed to care about my favorite TV show.
I’m allowed to get excited about a weekend hike or a coffee date.

Job insecurity FAQs

What causes job insecurity?

Job insecurity can be caused by external factors like mass layoffs, mergers, or economic recessions. It can also be caused by localized factors like a toxic boss or lack of clear communication about your role.

Additionally, many people experience job insecurity because of past job trauma, perfectionism, or imposter syndrome.

What’s the impact of job insecurity on employees and employers?

For employees, job insecurity is usually a slow emotional leak. It can drain your confidence, your motivation, and sometimes even your physical health.

For employers, it can cause disengaged teams, higher turnover, and lost institutional knowledge. Everyone loses when stability is stripped away.

How do I deal with job instability?

A good way to deal with job instability is to focus on what you can control. Tend to your wellbeing, and keep your resume in semi-decent shape.

Also, give yourself permission to invest energy into your friendships, hobbies, and your physical health. Find stability wherever you can.

How can I talk about job insecurity with my partner or family?

Start simple, and be honest. You could say something like, “Hey, I’ve been feeling a little anxious about work lately, and it’s been weighing on me.” This is simple, and invites them into your reality.

Opening up like this might not solve your insecurity, but it can help you feel less alone.

Can mindfulness really help with job insecurity?

Mindfulness can help with your job insecurity. Being mindful can give you tools to notice your fear without succumbing to it. It also helps you sit with uncertainty without spiraling every five minutes.

A good mindfulness practice that can help your job anxiety is to take three deep breaths before opening your email.

Calm your mind. Change your life.

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job insecurity

Calm Editorial Team