Losing your job is tough. The moment you hear the words “we have to let you go,” a rush of emotions floods your mind. It can feel like the ground has shifted beneath you, leaving you uncertain of what to do next. Being laid off isn’t just a financial blow; it can also take a toll on your mental health and sense of identity. But while the experience is difficult, it’s important to remember that a layoff is not the end—it’s a transition.

So, what’s next? In this blog, we’ll outline some practical steps to take when you’ve been laid off, as well as tips on managing your mental health during this uncertain time.

1. Process Your Emotions and Give Yourself Time

The first thing you might feel after being laid off is shock, followed by grief, fear, anger, or a desperation to get started looking for a job right away. It’s okay to feel all of this. Losing your job is a life-altering event, and it’s important to give yourself the space to feel, process, and share these emotions.

Instead of burying your feelings, talk about them with friends, family, or even a therapist. Don’t rush yourself to “bounce back” right away. Take the time you need. It’s easy to fall into a spiral of self-blame, but remember: a layoff is not a reflection of your personal worth, value, or capabilities.

2. Assess Your Financial Situation

Once you’ve processed the initial shock, it’s time to get practical. The first thing to do is take stock of your financial situation. Without a steady paycheck, you’ll need to evaluate how long your savings will last and what expenses you can cut or reduce.

File for unemployment benefits: Depending on your location, you may be eligible for unemployment benefits. Don’t wait to apply—these benefits can help cover your basic expenses while you search for your next opportunity.

Create a budget: Look at your current spending and figure out where you can make adjustments. Can you cancel subscriptions, cook more meals at home, or negotiate lower rates on bills? Even small changes can help your savings stretch further.

Review severance: If your company offers a severance package, make sure you understand its terms. It could include financial compensation, continued health benefits, or outplacement services to help with your job search.

3. Reflection and Next-Step Prep

In addition to updating your resume and online profile and beginning to apply for new roles, once you’re ready, this is a natural time to reflect on your career thus far and begin to reflect on what you like, what you disliked, how your job aligned with your values, etc. Did you feel a sense of relief amidst the shock after your last day? Do you have ideas for new ventures that open a more flexible work-life ratio for you? Even if it’s only for a day or an hour, it will be worth getting creative to dream about what this next season could look like–you may be surprised what you find when you let yourself dream about what’s next.

Next-step prep will include applying to job, but also consider the following:

Schedule informational interviews with folks whose career is interesting to you. How did they get started? What skill gaps might you need to fill to move in their direction?
Tap into your network. What connectors do you know who may be aware of upcoming opportunities?

4. Manage Your Mental Health During the Job Search

The process of looking for a new job can be stressful, especially if it takes longer than expected. This is where taking care of your mental health becomes crucial.

Set a daily routine: Structure is important when you’re in between jobs. Set specific times to job hunt, work on your resume, or network, but also build in breaks. A consistent routine can help you feel more in control and reduce anxiety.

Exercise and stay active: Physical activity has been shown to reduce stress and improve mental clarity. Even if it’s just a daily walk, getting your body moving can do wonders for your mood and energy levels.

Practice mindfulness and self-compassion: Mindfulness exercises, like meditation or deep breathing, can help you stay grounded. Be kind to yourself during this process and remember that finding the right job takes time and much of it is outside of your control.

Limit your social media exposure: It’s easy to fall into the comparison trap when everyone seems to be getting promotions or landing new roles. Try not to spend too much time online, and remember that everyone’s journey is unique.

You Are More Than Your Job

If you’ve been laid off, remember: you are not alone, and you are more than your job title. This moment, though painful, can also be a time of growth and transformation. It’s not just about finding another job—it’s also about caring and learning about yourself on the way to what’s next.

Take one step at a time. Reach out to others. Lean on your support system. Invest in your mental and emotional well-being. Whether it’s networking, taking a course to learn a new skill, or just practicing self-care, each action you take brings you closer to the next chapter.

Reach Out

If you’re looking for someone to support you during this major life transition, somewhere to bounce around new ideas, or a place to unpack the layers of identity that are currently shifting, therapy is a place where all of this is welcome. Even though lay-offs are common, they are not easy and can often lead to negative self-talk, depression, anxiety, or other negative mental health symptoms.

Please consider reaching out and search for a therapist today. Let’s move forward together.