With massive cuts to federal agencies, many workers, contractors, and others are experiencing uncertainty, anger, fear, anxiety, exhaustion, loss, and sadness. Psychologists recommend these tips for dealing with toxic or chaotic workplaces:
- Take time to have meaningful experiences with friends and family, experience nature, and focus on or develop aspects of your identity outside of work.
- Identify the small things that you can control both inside and outside of your job, and practice letting go of the things that are no longer in your control.
- Create a detailed list of your skills and accomplishments as a reminder of your achievements and the good work you have accomplished with valued colleagues. You can add a concise version of this list to your resume.
- Take a break from distressing news. Knowing when to tap out is unique to each person, so pay attention to your body’s reactions (e.g., feelings of fear or jitteriness). Being responsive and taking measured action as required, rather than reacting impulsively, can make you feel more empowered.
- Pace yourself. These changes will continue to have a cascading effect, so it will be important to focus on the big picture, the long game. What large or small achievements can you be proud of when you look back on this moment?
- Keep connected to—or build closer bonds with—colleagues. Some federal workers have reported that their workplace relationships have deepened as a result of the current chaos. Many have created private group texts, emails, listservs, etc., to share news, tips, and humor to sustain each other.
- Take care of your mind and body. Try to get enough sleep, healthy foods, and exercise. You can also incorporate mindfulness techniques like breathing, visualization, meditation, and yoga. If you struggle with addiction, look for programs that will help you maintain your recoveryopens in new window .
- Make return-to-office a little easier. Use noise-canceling headphones to play pleasant or relaxing music, take breaks, and engage in physical movement, if possible. You may also make your workday less stressful by packing lunches and a water bottle ahead of time or using self-soothing techniques like breathing exercises. If permitted, bring personal items to remind yourself of your identity, community, and strength. This could include family photos, plants, or even a picture of the outdoors.
- Federal workers can also take advantage of local resources. Some states and counties have created online clearinghouses and in-person events to connect them with employment and career support.
- Current and former federal employees can search for low-cost behavioral health services through their state’s health centersopens in new window or mental health and substance abuse agenciesopens in new window . They may also search for pro bono mental health counseling that is available in several states.
[Related: The experience of working in America during times of change]
For those who need immediate mental health support, the 988 Lifelineopens in new window provides 24-hour access to confidential counseling via call, text, or chat.
