You’re nauseous, dizzy, on the verge of tears, and in shock. Did they say that they are letting you go? You hear them say that they are restructuring, your role is no longer needed, they are downsizing, or the company is going under. There’s a difference between being laid off and being fired even though both have a similarly scary outcome — you no longer have a job.
Layoffs typically happen because the company is making changes, such as restructuring the team, cutting the budget, or merging with another company. Unfortunately, even though you’ve done nothing wrong and you’ve been reassured it’s not performance-based, a layoff can still plummet your self-esteem. Take a deep breath and use these strategies to help you feel better so you can focus on getting excited for your next opportunity.
Take time off to focus on self-care:
“Even though your first thought may be to scour the job sites all day every day until you land your next job, make sure to pencil in some quality self-care time into your schedule, too,” says Dr. Amy Cooper Hakim, a Florida-based organizational psychologist. She recommends sleeping in, reading a good book, or getting together with friends. “Take this unplanned time off to rest up physically, emotionally, and mentally. That way, you will be most prepared to put your best foot forward during your next interview,” Hakim adds.
Focus on your accomplishments:
Boost your self-esteem by reflecting on everything you accomplished. Hakim recommends updating your resume to include your accomplishments. “In addition to showing a prospective employer what you’ve accomplished, this activity will also help you remember how much you did at your previous job. Feel proud of your contributions and of the relationships you made,” she says.
Reach out to your network:
Losing your job can feel isolating. Deena Baikowitz, a New York-based networking coach at Fireball Network suggests surrounding yourself with people who know you well. “Your friends can help you articulate and promote the unique strengths and talents you offer. Ask them to remind you and encourage you as much as you need to, so you can stay focused, motivated, and positive,” she says.
Also, contact people who can help you find your next role. Baikowitz recommends attending networking events and career development workshops and telling people you’re looking for a new job. “Indicate your dream job title, role, type of company, industry, and location,” she says, “By focusing on moving forward and being productive, you’ll be looking forward to your next awesome job, instead of staying stuck in the past.”
Connect with experts:
In addition to connecting with your network, consider speaking to a career coach or mental health professional. If your company offers outplacement services, including access to a career coach and free resume and cover letter reviews, sign up.
If you feel depressed, reach out to a mental health professional who can help you feel better. One of your first moves after being laid off should be to sign up for health insurance. You can find a plan through the government’s Health Insurance Marketplace or sign up for the same coverage through COBRA.
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