Maintaining Your Mental Health During a Layoff
It finally happened. The staff reduction announcement just dropped and you’re out of a job. Along with shock, disbelief, anger, and worry about keeping a roof over your head, there’s the mad dash to update your resume, optimize your LinkedIn profile, and start your job search. OK. Life just whopped you in the face. But just for a minute stop, take a breath, and remember that maintaining your mental health during a layoff is now your top priority—because if you aren’t able to function, you’ll have a very difficult time moving forward.
Even if you’re receiving a decent severance package and unemployment compensation, you’re bound to be anxious about money, and depending on the way your organization handled the layoff, could be experiencing strong emotions like anger, hurt, and betrayal. If that’s not enough, you might feel like a failure or second-guess every interaction you’ve ever had: “Why didn’t I see it coming?” “Could I have done something to avoid the chopping block?” “Why me and not Barbara in accounting?” “I had the best numbers in the department last quarter, WTAF?”
If you’re not careful, this toxic brew of self-doubt, anger, fear, and powerlessness can poison the soul.
Do you feel this way? You’re not alone.
Research by the American Psychological Association shows that unemployment is linked to increased levels of anxiety, stress, and depression—and a decreased satisfaction with life overall—and a survey by the Pew Research Center uncovered that among unemployed or underemployed U.S. adult workers:
53% feel as if they’ve lost part of their identity during their job search
56% suffered an increase in mental health conditions such as anxiety and depression
41% say they’ve experienced more conflicts and arguments with friends and family
Simply put: It’s more important than ever that you make a concerted effort to take care of your emotional well-being.
Here are 8 ways to shore up your mental health during a layoff:
1. Put your finances down on paper. Seeing what you need to live on each month will go a long way toward feeling in control, and understanding where you can cut spending and what bills you need to prioritize can reduce any free-floating financial anxiety you may have. Even if the numbers aren’t good, at least you’ll know what you’re dealing with so you can come up with a plan.
2. Allow yourself to feel your feelings. Losing a job isn’t just about the money. There are other losses to grieve: the loss of a daily routine and the companionship of co-workers, the loss of purpose, even the loss of a status you didn’t realize you had. Give yourself the space and grace to mourn these hurts.
3. Focus on what you can control. Create a job search plan, monthly budget, daily schedule, or other kind of structure to anchor yourself.
4. Remember to rest. Yes, getting a new job is your job, but remember to clock out. There’s nothing more depressing than scrolling through LinkedIn at 2 a.m., so why do that to yourself?
5. Take care of your body. It’s annoying, but true. Eating well, getting enough sleep, and making time for some kind of moderate exercise will improve your mood. (So will cookies, cheese, bourbon, and new episodes of House of the Dragon, but in moderation.)
6. Get career support. If your company offers free career services as part of your package, use them, even if they appear goofy at first. You can also engage a career counselor or coach to help you focus on what you want to do next and how to get there.
7. Reach out. You may think people don’t want to hear from you, but you’d be wrong. Contact friends and colleagues from previous jobs and reconnect with them on a human level. I guarantee that while you may be disappointed with the folks who ghost you, you’ll be pleasantly surprised to see who responds.
8. Remember who you are. You were a living, breathing, multifaceted human being before you became Executive Director of Corporate Synergy at Widgety Widgets, Inc. And you still are. You are so much more than your job title. Remember your hobbies, volunteer work, political activism, art, unfinished novel? They are still there. And they need you.
Know when it’s time to get more help.
Are you procrastinating about your job search or hesitant to apply for open positions; drinking, eating, or sleeping too much (or too little); snapping at your partner, children, or friends; or unable to focus? You may be experiencing anxiety or depression. Take a free online screening here.
Sometimes, we simply need a mental health professional to talk to. If you are having thoughts of suicide, call or text 988 to the Suicide & Crisis Line. And for free online mental health screenings, lists of mental health providers, and other resources, check out the CDC’s mental health site, Mental Health America, and the National Alliance on Mental Illness (NAMI).
Getting laid off and finding new work can take its toll, but by tending to your emotional health, you’ll be in a much better position to focus on landing that job or charting your next path.
Good luck! And if you’d like to connect, email me at laurajrosewriter@gmail.com.