Finding Strength and Community in Uncertain Times: Strategies for Federal Employees - Guest Blog
Finding Strength and Community in Uncertain Times: Strategies for Federal Employees
Guest Writer Bio - Huong Diep, PsyD, ABPP, is a Licensed Psychologist, international consultant, and Eligible Family Member (EFM). She is also the co-founder of Moral Courage Consulting (MCC), which provides a confidential and supportive space for healthcare providers, humanitarian aid workers, and other 'helpers' to process difficult and traumatic events that may lead to moral distress and moral injury. You can find additional resources here with an option to join the mailing list.
As a Licensed Psychologist trained in International Disaster Psychology, a Returned Peace Corps Volunteer (RPCV), and an Eligible Family Member (EFM) specializing in support for humanitarian aid workers, federal employees, and their families, I have deep empathy for the profound challenges of navigating uncertainty and managing worry right now.
I often remind my clients—and myself—that these are not normal times. Whatever you are feeling is a valid and natural response to abnormal circumstances. Whether you've been directly impacted by a reduction in force (RIF), are anxiously awaiting news about your employment status, or are grappling with a persistent sense of uncertainty around job security, it’s important to recognize that these reactions may be connected to past or present trauma. In trauma-focused therapy, we explore how our minds and bodies respond to stress, helping us build resilience and find grounding, even when the world feels unsteady.
While there may not be a quick fix or magic pill to ease the challenges and confusion we’re facing, there are practical, research-based tools that can help. After connecting with colleagues, clients, and my community, I’d like to share some strategies that can normalize and validate your experiences, and hopefully provide a sense of solace during these uncertain times.
1. Take a Mindful Breath
Feeling overwhelmed right now is a natural response to an abnormal situation. The sheer volume of information and the uncertainty ahead can trigger the body's fight-or-flight response, engaging what’s often called the 'reptilian brain.’ When we're in this reactive state, it can be hard to think clearly or make balanced decisions.
Deep, intentional belly breathing can help shift your nervous system from this survival mode to the part of your brain responsible for executive functioning—known as the 'wise brain'—where logic and emotion can work together to guide your choices. Here's a video demonstrating box breathing, a simple yet effective technique. It doesn’t have to take long; even a few rounds of mindful breathing can make a noticeable difference in how you feel.
2. Own Your Experience
Whatever you’re feeling is uniquely yours, and it is completely valid. It’s natural for others—including family and friends—to struggle to fully understand your perspective, especially when your loss isn’t visible. Many of us are dealing with ambiguous loss, a type of loss that occurs without closure or a clear understanding. This kind of loss can feel like being stuck in limbo, searching for answers while wrestling with uncertainty. Unlike more concrete losses, ambiguous loss doesn’t come with clear rituals for grieving or moving forward, which can make it even harder to process.
The uncertainty surrounding potential job changes, RIFs, or waiting for decisions about employment status can bring about a sense of loss—not just of a job, but also of stability, routine, and professional identity. You don’t have to go through this alone. Connecting with peers who share similar experiences through support networks, federal employee groups, or professional associations can help build a sense of community and provide much-needed validation.
3. Connect with Intention
While social connection can be incredibly valuable, it’s just as valid to need time alone to recharge. Give yourself permission to move at your own pace—there’s no 'right' way to handle this, and no one has it all figured out. It’s also important to be mindful of your media consumption.
Staying informed is helpful, but constantly absorbing negative news can lead to overwhelm. Avoid ‘doom-scrolling' by turning off notifications and setting specific times to check the news. Creating this boundary can help maintain a healthier balance. In addition to managing media, it’s equally important to set boundaries with colleagues, friends, or family members who may engage in fear-mongering. You might gently say, “I need a break from this conversation. Can we switch to a different topic?”
Remember, it’s possible to experience secondary traumatic stress just by witnessing or hearing about others' difficult experiences. Setting limits isn't about shutting people out—it’s an act of compassion for yourself and a way to show up more authentically for others when you are ready.
4. Embrace the Full Range of Emotions
It’s natural to feel a spectrum of emotions—from anger and sadness to guilt, relief, or even a sense of numbness. If you find yourself feeling numb, it’s not because you lack emotion but often because there are too many emotions to process at once. This is a common protective mechanism your body uses to prevent overwhelm.
The grief you’re experiencing might not just be about the job itself but about the vision you had for your career, the goals you set, and the deep sense of purpose that work often provides. Some of these feelings may also stem from moral injury, which can occur when you witness or engage in actions that conflict with your beliefs and values.
Rather than forcing toxic positivity, try embracing a mindset of tragic optimism, which emphasizes finding meaning and growth even amid suffering. This perspective invites you to face reality with clear eyes while still holding space for hope and purpose. And remember, this isn’t easy. If finding meaning feels impossible right now, that’s okay—there’s no rush. Be gentle with yourself as you navigate these emotions.
5. Establish a Calming and Grounding Routine
Routines create a sense of safety and predictability, offering a stable anchor in a sea of uncertainty. Building small, consistent habits—whether it’s a morning check-in with a friend, a walk during the day, or attending a regular exercise class—can help provide this stability.
One key concept in maintaining balance is finding your window of tolerance, which is the mental and emotional state where you can function effectively without feeling overwhelmed or numb. Calming routines and grounding habits can support this balance by helping you stay within this window. Engaging in activities like listening to music, enjoying humor, moving your body, or connecting with others can all contribute to completing the stress cycle.
The idea is that, just like animals shake off stress after escaping danger, we too need to find healthy ways to discharge stress from our bodies. Physical movement, laughter, creative expression, and genuine connection are powerful tools to help 'shake it off’ and restore a sense of equilibrium.
6. Be Mindful of Your Internal Chatter
Our brains are naturally wired to focus on the negative—it's a survival mechanism meant to keep us safe. As a result, it’s common to find yourself catastrophizing or anticipating worst-case scenarios. When you notice this happening, try to bring awareness to your thoughts without judgment. For example, you might say to yourself: “I am worried about paying my bills. It’s normal to worry about bills right now. Instead of ruminating on it, I’m going to sit down and write out my budget.”
This kind of mindful self-talk can help shift you from a reactive state to a more grounded, problem-solving mindset. It can also be helpful to set aside a specific 'worry time' each day—allowing yourself to fully feel your concerns without letting them dominate your entire day. During this time, you might write down your worries and brainstorm potential 'Plan B' or 'Plan C' scenarios. This practice can provide a semblance of control and agency. But, remember that feelings of powerlessness are real and valid. None of us can predict the future, and it’s okay to acknowledge that uncertainty without needing to solve everything right now.
7. Prioritize Physical Movement, Especially in Nature
Engaging in physical activity is a powerful way to support your mental and emotional well-being. Movement—whether it’s a walk, a home workout, or simple stretching—sends a signal to your body that you are safe. Walking, in particular, offers unique benefits.
The rhythmic, bipedal movement engages bilateral stimulation, which can help your brain process difficult thoughts and emotions. It also activates your parasympathetic nervous system, promoting a sense of calm and relaxation. This isn't about achieving fitness goals—it’s about maintaining a connection to your body, especially when anxiety and worry tend to keep us stuck in our heads. A little sunshine, fresh air, and even a glimpse of greenery (yes, even a houseplant counts!) can ground you and bring a sense of relief.
8. Practice Gratitude and Seek Moments of Joy
Sometimes, finding gratitude and joy means discovering light in the darkest of places. This could involve noticing the helpers around you and allowing yourself to accept support and community when it’s offered. People genuinely want to help, and letting yourself receive this kindness can be a powerful and healing experience.
Research shows that regularly listing what you’re grateful for can train your brain to recognize the small positives, even amidst challenges. This simple practice helps shift your mindset over time, gradually creating a more hopeful and balanced perspective.
Gratitude doesn’t mean ignoring difficulties—it’s about holding space for both the hard and the good, allowing moments of joy to coexist with pain. This gentle shift in focus can nurture resilience and remind you that even in uncertainty, there is still room for connection, love, and small joys.
9. Acknowledge Your Strength and Resilience
Resilience isn’t just about bouncing back to your original form. The concept of resilience 2.0 shifts the focus to post-traumatic growth, which suggests that difficult experiences—though often unwanted—can lead to new opportunities and personal growth.
Take a moment to reflect on the skills and strengths you’ve developed—not only professionally but also personally. Consider how past challenges may not only have tested you but also transformed you, opening doors to new perspectives and possibilities.
Ask yourself: “How have I managed challenging situations in the past? What values guide me, and how can I align my actions with these values? Are there ways I can minimize self-sabotaging behaviors and make choices that support my well-being?”
By recognizing your resilience, you honor the journey you’ve been on and the strength you continue to show. This self-awareness can become a powerful foundation for navigating whatever lies ahead.
10. Reach Out for Support
There are worldwide networks of mental health professionals, coaching services, and support groups offering pro bono or reduced-fee services. Whether through a mental health professional, a support group, faith organizations, trusted peers, or specific federal employee resources, support is available.
If you notice yourself feeling overwhelmed, try asking: “What is one small, proactive step I can take to support my well-being and find solidarity today?” Even small steps—like sending a message, researching resources, or attending a support group—can make a meaningful difference.
Remember, self-care isn’t always about comfort. Some days, self-care might look like binge-watching your favorite shows to recharge. Other days, real self-care involves making the hard phone call, following up on that lead, or advocating for the changes you need. Both are valid and necessary forms of taking care of yourself.
Thank you for your dedication and commitment to a life of service. The rapid pace of change can feel truly discombobulating. Even if you were to do everything on this list, difficult experiences and emotions may still arise—and that’s okay. It’s a reminder that being human means feeling the full spectrum of emotions, especially during uncertain times.
As we navigate these uncharted waters, finding community, leaning on each other, and offering ourselves extra kindness can help keep us moving forward. Remember, progress isn’t always linear. Some days, simply staying afloat is an achievement worth honoring. Be gentle with yourself—you’re doing better than you think! 💜
Guest Blog Author
Huong Diep, PsyD, ABPP, is a Licensed Psychologist, international consultant, and Eligible Family Member (EFM). She is also the co-founder of Moral Courage Consulting (MCC), which provides a confidential and supportive space for healthcare providers, humanitarian aid workers, and other 'helpers' to process difficult and traumatic events that may lead to moral distress and moral injury. You can find additional resources here with an option to join our mailing list.
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