A layoff isn't just a career setback - it's an emotional experience. Grief, anxiety, shame, and anger are all normal reactions. Here's how to protect your mental health during this transition.

It's Normal to Feel...

• Shock and denial: "This can't be happening"
• Anger: At the company, your boss, the economy
• Anxiety: About finances, the future, your identity
• Sadness: Grieving the loss of routine, colleagues, purpose
• Shame: Even when it's not your fault

These feelings are valid. Let yourself experience them without judgment.

Immediate Self-Care Actions

Maintain a Routine

The loss of structure can worsen depression. Create a daily schedule:

• Wake up at a consistent time
• Get dressed as if going to work
• Block time for job search activities
• Include exercise and breaks

Move Your Body

Exercise is one of the most effective treatments for anxiety and depression. Even a 20-minute walk helps.

Limit News and Social Media

Doom-scrolling layoff news or comparing yourself to others on LinkedIn will only make you feel worse.

Connect with Others

Isolation makes everything harder. Reach out to friends, family, former colleagues. You don't have to job search alone.

Managing Anxiety During Job Search

Set Boundaries on Job Searching

Job searching shouldn't consume all your waking hours. Set specific times for applications, and protect time for rest and activities you enjoy.

Celebrate Small Wins

Applied to 5 jobs? That's a win. Had a phone screen? Win. Got a rejection? At least you heard back. Acknowledge your progress.

Practice Self-Compassion

Talk to yourself as you would talk to a friend in the same situation. You wouldn't tell a friend they're a failure - don't tell yourself that either.

When to Seek Professional Help

Consider therapy or counseling if you're experiencing:

• Persistent feelings of hopelessness lasting more than two weeks
• Inability to get out of bed or complete basic tasks
• Thoughts of self-harm
• Turning to alcohol or substances to cope
• Panic attacks

Many therapists offer sliding scale fees, and some employee assistance programs (EAPs) continue after layoff.

Free Mental Health Resources

• 988 Suicide & Crisis Lifeline: Call or text 988
• Crisis Text Line: Text HOME to 741741
• Open Path Collective: Affordable therapy ($30-$80/session)
• 7 Cups: Free online chat with trained listeners