How to Care For Your Mental Health After A Layoff

You may face a variety of challenges in your professional life, including the possibility of being laid off. A layoff can take a significant toll on your mental health so it’s especially important to take care of yourself during this difficult time. 

What it can feel like to get laid off 😔

Being laid off can cause a range of emotions, including anxiety, sadness, and anger. These emotions are completely normal and valid. You may feel like your identity and sense of purpose have been taken away from you, which can lead to feelings of depression and low self-esteem. 

It’s important to acknowledge and validate these emotions instead of pushing them aside. 

Neglecting your mental health can lead to long-term consequences such as depression and anxiety, isolation, and even chronic pain. It can also hold you back from your career goals and moving forward professionally.

Coping with a layoff is challenging, but there are things you can do to take care of your mental health during this difficult time. 

Acknowledge Your Feelings 🤗

Losing your job can be very emotionally challenging, and it's important to acknowledge and validate how you feel. A layoff can be a blow to your self-worth and identity, or make you feel like you’ve failed or lost your sense of purpose. 

The first step in taking care of your mental health after a layoff is to acknowledge your emotions. Allow yourself to feel. Don’t try to push your emotions aside or ignore them. Instead, give yourself permission and space to process.

Some of the things you may feel are:

😨 Anxiety. You may feel uncertain about your future and worry about how you’ll support yourself and your family. 

😞  Sadness. You may feel a sense of loss or grief over the job you had, and feel like a part of your identity has been taken away. 

😡  Anger. You may feel angry about the circumstances that led to your layoff, or feel frustrated with the job search process. 

🥺  Guilt. You may feel like you could have done more to prevent the layoff or feel guilty about the impact it’s having on your loved ones. 

😳  Shame. You may feel like your layoff is a reflection of your personal failures or shortcomings. 

It’s important to acknowledge and validate your feelings instead of pushing them aside. By giving yourself permission to feel and process your emotions, you can begin to move forward and make positive changes. 

One of the things that can be helpful to do right now is to write stuff down. Sit down for a few minutes and write down your feelings and thoughts in a journal. Don’t hold back or try to edit or manage your emotions. This is your time and space to let out how you really feel. Doing this can help you process and make sense of what is going on. 

Once you’re done, write down a short list of small, achievable goals that you can do right now. Plan to use these goals to take advantage of this time for yourself and to also move forward professionally. This can give you a sense of accomplishment and progress. Your goals can be as simple as updating your resume or networking with a former colleague.

While being laid off can be difficult, it’s important to remember that it’s not the end of the road. By acknowledging and validating your feelings, and taking steps to cope with them, you can begin to move forward and take control of your life. 

Apply for Unemployment Benefits

Don’t wait to apply for unemployment benefits. 

Many states have a waiting period before you receive your post payment so you’ll want to get past that waiting period as soon as possible. There’s absolutely no shame in collecting unemployment benefits and don’t believe anyone who says otherwise.

Create a Routine ⏰

When you have a job, you almost certainly also have a daily routine. After a layoff, it’s easy to feel lost and uncertain about the future and the loss of your routine. Creating a new routine can be a helpful way to regain a sense of control and structure in your life. 

So, how should you get started with making a new routine? 

📅  Make a schedule. Establishing a schedule after a layoff can provide structure to your day, which can help reduce feelings of chaos and overwhelm, and give you a sense of purpose. Creating a schedule can also help you stay motivated, reduce stress and anxiety, increase productivity, and improve sleep habits. Start by making a daily and weekly schedule that includes specific times for activities like exercise, job searching, hobbies, socializing, and plain old chilling. This will help ensure that you’re dedicating time to each important area of your life. 

🏋  Practice self-discipline. When creating a routine, it’s important to include activities that promote your physical and mental health. Schedule daily exercises such as walking, running, or yoga. Having a routine for these things can help promote self-discipline and motivation, which is important when job searching or pursuing new opportunities. Make sure to include self-care activities like exercise, meditation, or reading in your routine. Taking care of yourself is essential for maintaining a positive outlook. 

😎 Socialize. Make sure to make time for socializing with friends and family, even if it’s just a phone call or video chat. Staying connected to loved ones can help reduce feelings of isolation and loneliness. This can be especially helpful if you’re struggling with feelings of depression and low self-esteem.

📍 Move forward. Creating a routine after a layoff can be a helpful way to regain a sense of control and keep moving forward. By prioritizing self-care, pursuing hobbies, and socializing, you can improve your overall well-being and mental health. By dedicating specific times for networking and job searching, you can move forward professionally and take steps toward finding new opportunities. 

Remember to be kind to yourself and take things one day at a time. 

Practice Self-Care ❤️

After experiencing a layoff, it’s important to take care of yourself both physically and mentally. Self-care is essential for maintaining good mental health and can help you cope with the stress and uncertainty that comes with losing a job. 

It’s easy to neglect self-care when you’re feeling overwhelmed and stressed, but taking care of yourself is essential for coping with the challenges of a layoff. When you’re practicing self-care, you’re prioritizing your well-being and allowing yourself to recharge and refocus. 

🥦  Stay healthy. Getting enough sleep is essential for your physical and mental health. Aim for 7-8 hours each night and maintain a consistent sleep schedule. Eating a balanced and healthy diet can help you feel better physically and emotionally. Focus on eating whole nutritious foods and avoid processed and sugary snacks. Exercise is an excellent way to relieve stress and improve your mood. Find an activity that you enjoy, whether it’s yoga, walking, or dancing, and make it a part of your routine. 

🧘🏼‍♀️ Practice relaxation techniques. Relaxation techniques like deep breathing, meditation, or taking a warm bath can help you reduce stress and anxiety. Engaging in hobbies or activities that you enjoy can also help you relax and reduce stress. This could be anything from reading to painting or cooking a fun meal. 

🤗  Connect with others. Socializing with friends and family can help you feel less isolated and improve your mood. Schedule time to talk to loved ones regularly, even if it’s just a phone call or video chat. Don’t be afraid to reach out for help if you’re struggling to cope with your feelings. This could mean talking to a therapist or counselor or joining a support group. Having someone to listen to you and offer support can be incredibly helpful.

Taking care of yourself after a layoff is essential for maintaining your mental and physical health. With time and effort, you can overcome this challenge and come out stronger on the other side. 

Seek Support 🤝🏼

During this time, seeking support from loved ones and mental health professionals can be crucially important for you right now. Seeking support can help you feel less alone, gain perspective on your situation, and find new opportunities for growth and development. 

Seeking support can also help you cope with your emotions and work through the challenges you may face. It’s common to feel a sense of loss, anxiety, and uncertainty after losing a job, but talking about your feelings and experiences with others can help you feel less isolated and more understood. 

💑 Talk to loved ones. Start by talking to family members or close friends who can offer emotional support and a listening ear. They may also be able to offer practical advice or connect you with job opportunities. 

👯  Find a support group. Joining a support group can be an excellent way to connect with others who have experienced similar situations. Consider joining a local support group or an online forum for those who have lost their jobs. 

📖 Seek professional help. If you’re struggling with your mental health, it may be helpful to talk to a mental health professional, such as a therapist or counselor. They can help you process your feelings and develop coping strategies. 

💻  Use online resources. Many websites and apps offer mental health resources, such as virtual counseling and meditation apps. Take advantage of these resources to support your mental health during this time. 

👩🏽‍💻 Contact career services. Your previous employer or schools may offer career services or job placement assistance. Check with your HR department and check out your alum career services department to see if they can provide any resources or connect you with job opportunities. 

Remember that seeking support after a layoff is a sign of strength, not weakness. It takes courage to ask for help and take care of yourself. Seeking support can help you cope with your emotions and work through the challenges you may face during this time. 

Stay Positive 🙌

Even though a layoff can be really challenging and stressful, it’s important to stay positive and focus on the future. By maintaining a positive outlook, you can reduce stress and anxiety, improve your mental health, and increase your chances of finding new opportunities. 

🙏 Practice gratitude. When you’re feeling down, it can be easy to focus on the negatives. Instead, try practicing an attitude of gratitude by making a list of the things you’re thankful for. This can be anything from a supportive friend to a beautiful sunset. Focusing on the positives in your life can help shift your mindset and improve your mood.

✨ Focus on the future. While it’s important to acknowledge and process your feelings, it’s also important to focus on the future and what’s next for you. Set goals for yourself and make a plan for how you’ll achieve them. This can help give you a sense of purpose and direction, and keep you motivated to keep moving forward. 

🥰  Find joy in the present. It’s easy to get caught up in the uncertainty of the future, but it’s important to find joy in the present moment as well. Take time to enjoy the little things in life, such as reading a book, trying a new recipe, or taking a long bath. These small moments of joy can help improve your mood and reduce stress. 

Also, remember that you are not alone and that there are resources and people available to help you (including me!)

See this as an opportunity 🥂

It’s natural to feel uncertain, frustrated, and even angry right now—but instead of dwelling on the negative, why not use this opportunity to explore new possibilities and start something exciting? 

A layoff can be a chance to reevaluate and reframe your career goals and pursue the job of your dreams. It may feel like a setback, but it can actually be a stepping stone to something greater. 

🔥  Reflect on your passions. Take some time to reflect on your passions and interests. Think about what you would love to do every day and how you can align those passions with a new career path. It’s important to be honest with yourself about what you truly want to do and what you’re willing to work hard for. 

📝  Create a plan. Once you’ve identified your passions and interests, start creating a plan. Consider what steps you need to take to achieve your goals. This may involve additional education or training, building a new network, or updating your resume. Break down your plan into small, achievable steps and work towards them every day. 

🌐  Network. Starting something new can be challenging, so it’s important to network and get support from others. Talk to people who have pursued similar career paths or have experience in the industry you’re interested in. They can offer valuable advice and guidance that can help you succeed.

🧠  Reframe your mindset. Remember that this is an opportunity for growth and change. Instead of dwelling on the negative aspects of your layoff, focus on the opportunities that lie ahead. Believe in yourself and your ability to achieve your goals. 

In Conclusion…

Going through a layoff can be challenging and stressful, but it’s important to prioritize your mental health and take care of yourself. Acknowledge and validate your feelings, create a routine, practice self-care, seek support and stay positive by focusing on the future and finding joy in the present. 

Remember that you’re not alone and that there are resources available to help you. With resilience, determination, and a positive outlook, you can navigate this transition and come out stronger and more confident than ever before. Trust yourself and the journey ahead, and don’t let a layoff hold you back from achieving your dreams. 

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