Your Guide to Coping After Being Laid Off

In all likelihood, you have some sort of general plan. Nothing very specific, but you have a basic idea of what your day is going to look like, perhaps even what your week or month might entail. You have a sense of the tasks you need to do (buy that gift, return that book); and the long-term goals that you are working towards (down payment for a new house, a lovely vacation).

All of a sudden, life throws you a curve ball - you’ve been laid off. 

Overnight, your sense of routine and stability has been shaken, and you must scramble to figure out what happened.

Lay-offs are difficult. They take a toll on your mental, physical, and financial health. You might experience low self-confidence, stress, anxiety or depression in the aftermath of being laid off. No matter what your attachment to your job, the sudden loss of it can be difficult to cope with. 

If you have recently been laid off, here are some tips to help you cope: 

Feel your feelings

It can be natural to want to bury yourself in the task of finding a new job immediately after being laid off. However, it can help to pause and reflect on everything that has happened. 

Allow yourself some time to feel the range of emotions that you might be experiencing. Anger, regret, sadness, envy - no matter what the feeling, try to remind yourself that each emotion is valid and deserves to be acknowledged. Identifying and labelling your feelings (without passing judgement) can help you grieve the loss, process your experience and bounce back from this event in a healthy way.

Shift your perspective

It’s hard not to take layoffs personally. But more often than not, they are indicative of larger trends in your organisation or the economy. Take some time to assess what has been happening in your field - have a lot of companies been reducing jobs? Has this been happening across the board? While such insights might not change the hurt you feel, it can help steady your confidence and make you feel a little less alone. 

Shifting your perspective can also look like changing how you view the period after being laid off. You could try looking at it as some well-deserved down time or a chance to get started on that pet project you’ve always wanted to get started on.

Identify your strengths

Self-confidence often takes a hit in the aftermath of layoffs. In order to rebuild it, it can be helpful to identify your strengths. Reflect on your responsibilities both at work and in your personal life. Write them all down. If you’re finding it difficult to come up with things, ask the people around you. Previous supervisors and colleagues, or your friends and family can all help you remember the things you bring to the table. 

Take small steps

Figuring out your next steps after being laid off can be overwhelming. The sheer number of things that need to be done can lead to procrastination and confusion about where to begin. What can help here is to divide things into bite-sized chunks. List out the things you need to do and then simplify. You might start by simply reviewing your CV. Slowly, build up to updating it, and then start reaching out to people in your network. The goal is to focus on one thing at a time. Remember you don’t have to do everything altogether - even small steps are better than no steps. 

You are more than your job

Many people identify themselves by their job. But remember your work is only one part of life. There are many other pieces such as your friends, family, hobbies, community and personal goals. Each of them can also help you cultivate a sense of meaning and belonging. Use this time to focus on the areas that you might not have had space for earlier. Creating a rich, multi-faceted life can help you better cope with a loss in one area (such as losing your job). 

Also read: Go Hard or Go Home - Your Guide on Surviving Burnout

Layoffs are undoubtedly difficult to navigate. But with the right support and some time you too can bounce back from this unexpected occurrence. If you are finding it difficult to cope, speaking to a mental health professional could also help you come to terms with this change. A qualified therapist can help you identify patterns that might be holding you back and can equip you with the tools you need to cope with being laid off.