Leaving a Job: The Psychology of Navigating Transitions and Growth

Leaving a job is a significant life event, often stirring a complex mix of emotions. Whether it's a voluntary departure for new opportunities or a decision driven by external forces, such as redundancy or retirement, the experience can profoundly impact our sense of identity, belonging, and emotional well-being. As a social psychologist who is changing institutions after 12 years, I've been reflecting on how our professional identities are deeply tied to the social environments we inhabit.

The Context of Leaving: Redundancy, Retirement, and New Beginnings

The context in which we leave a job greatly influences how we experience the transition. For many across the higher education (HE) sector, redundancy has become an unfortunate reality. When job loss is forced, the experience is often particularly challenging, not only because of potential financial concerns and the sadness of saying goodbye to colleagues but also due to the sudden loss of professional identity. Redundancy can sever the sense of self-continuity, where the connection between past and present is disrupted, leading to feelings of uncertainty and stress.

Retirement presents its own set of challenges. While it may not come with the same urgency as redundancy, it too marks a significant shift in one’s professional identity. Research suggests that this loss of identity can be especially difficult, as retirees may feel they no longer have a valued role in their community. However, social psychology highlights the importance of maintaining or forming new group ties in these situations. Haslam and colleagues (2018) emphasise that joining new groups after life transitions, such as entering retirement, can be key to maintaining well-being. These groups provide a sense of belonging and offer social support that can help buffer the loss of professional identity.

For those of us moving into a new job, the transition is often easier. Taking on a new role offers the chance to adopt a new professional identity, which not only provides a renewed sense of purpose but also introduces fresh opportunities for growth. Nevertheless, even leaving a job voluntarily can be experienced as a loss and can be emotionally challenging.

The Disruption of Self-Continuity

A key reason leaving a job can be stressful is because it disrupts self-continuity, the connection between who we were in the past and who we are now. When we leave a workplace, we don’t just leave behind tasks and responsibilities. We’re leaving behind the social environment that shaped our identity and valued colleagues. This break in continuity can create feelings of disorientation and loss.

As Sani and colleagues (2008) have noted, the disruption of self-continuity presents a threat to well-being, especially when this feels sudden or unchosen, such as in the case of redundancy. However, this challenge can be mitigated by forming new connections and adopting new roles that allow us to redefine ourselves in a way that maintains our sense of purpose.

The Importance of Social Identity Gain

Despite the loss of continuity, social psychology offers a hopeful pathway through what Jetten and colleagues (2009) call social identity gain, the process of adopting a new identity in a new group. This shift isn’t just about taking on a new job title; it’s about rebuilding a sense of self within a new community, which offers fresh sources of social support and validation.

The ability to embrace this new social identity is crucial for adjusting to the transition. Forming new relationships in a new workplace can provide the resources we need to not only cope with the loss of an old role but to view the change as a positive opportunity for personal and professional growth.

A Personal Reflection: Bittersweet Goodbyes

For me, this transition has been bittersweet. While I’m excited about the opportunities ahead, leaving behind much-loved colleagues and relationships built over many years is tough. These connections are not easily replaced, and the emotional weight of saying goodbye cannot be understated.

However, this process has also given me a chance to reflect on my achievements, something that can often be overlooked when we're busy with day-to-day work. Reflecting on these achievements has provided a deep sense of pride. The process of leaving my role has also given me a chance to reflect on the positive impact I’ve had on those around me. As colleagues reach out to share their thoughts and memories, I’ve been able to more fully appreciate how valued I have been as a colleague. This kind of positive feedback is a gift that often only fully comes when we are leaving.

Practical Tips for Navigating a Job Transition

While leaving a job is rarely easy, there are ways to make the process smoother and more fulfilling. Based on both research and personal experience, here are a few tips to help manage the transition:

1. Acknowledge your emotions: It’s normal to feel a mix of sadness, anxiety, and excitement. Don’t suppress these emotions. Take time to reflect on them and understand that they are part of the process.
2. Stay connected with colleagues: If possible, try to maintain relationships with key colleagues after you leave. These connections can provide ongoing support and open doors for future collaborations.
3. Maintain other group memberships: Whether you’re entering retirement, facing redundancy, or starting a new role, staying connected with non-work-related groups can help you maintain well-being during the transition.
4. Rebuild your social identity: If you've been made redundant or have retired, joining new groups (such as hobbies, volunteer organisations, or social clubs) can help to provide you with a sense of belonging and purpose. Or if starting a new job, invest time in forming new relationships and becoming part of the team. The more you identify with others in your new role, the more grounded and supported you’ll feel.
5. Reflect on your impact: Use this time as an opportunity to reflect on your achievements and the positive difference you’ve made in your previous roles. Give your colleagues positive feedback and ask them to provide you with feedback (e.g. a recommendation on LinkedIn). This can help boost confidence and set you up for success in your next chapter.
6. Embrace new opportunities: Leaving a job opens doors to growth and reinvention. Stay open to the possibilities that lie ahead, and remember that each transition is an opportunity to redefine your professional identity.

Leaving a job is rarely straightforward. Whether the transition is chosen or imposed, it involves a complex transition of identity. Stepping into new roles can provide the opportunity to adopt a fresh professional identity and feel like an exciting new beginning but it can also be a challenge to rebuild a sense of belonging.

In the end, while saying goodbye to familiar faces and environments is always difficult, it also opens the door to new opportunities, new connections, and a renewed sense of self in the next chapter.