How Layoffs Affect Your Mental Health And 7 Tips On How To Cope

Actual layoffs and layoff worries can affect your mental health, but there are actions you can take
... [+]
to promote your well-being.
getty

'I was laid off last year,' Susan told me. 'I did not announce it widely, and it was a lot to process, but I chose to make a big change . . . to do what I said I'd NEVER do. I joined a start up, to learn, face the unknown and be part of a small team with a BIG vision. The silver lining to what felt like a dark cloud. There is hope. Yes, be sad a moment, but then remember you are awesome! Then leverage your skills and your network.'

With over
70K tech layoffs
at big tech companies such as Alphabet, Microsoft, Amazon and Meta, the power is shifting once more between employers and employees.
An Insight Global survey
signals that the ball may be landing in employers' courts, as nine out of 10 managers in the U.S. say they would likely lay off employees in the event of a recession. And with growing concerns among employees for their jobs, 54% are more willing to take a pay cut to avoid a potential layoff, according to the survey.

There have been almost 60,000 layoffs in the tech industry alone since the start of the new year. Daily increases in massive layoffs keeps the list of companies laying off workers getting longer. And
statistics show
that close to 47% of employed Americans admit they're not prepared for a layoff. "It's unfortunate we're already seeing some companies turn to mass layoffs because I believe layoffs should be the absolute last resort," asserts Bert Bean, CEO of Insight Global. "Instead, I encourage leaders to consider other solutions, such as building a plan that avoids layoffs and helps you grow through a recession. Get your employee base executing on that, because when you bounce back from a recession, you'll need your people more than ever . . . I realize not all leaders have the will to do this, but if you do, you will be shocked and amazed by the performance of your people when they feel this kind of safety and loyalty," Bean explains.

Layoffs are scary. They displace us physically, mentally and financially. So the question becomes, what do you do if this happens to you? Initially the first reaction is just chaos and confusion. Next comes the google searches of
How to cope with layoffs
and
Jobs near me
. 'When and if you're unexpectedly laid off from work it is reasonable you may experience negative impacts to your mental health that include feelings of depression, shame, anxiety about the future, lowered self-esteem and a lack of motivation,' says Courtney Cope of
BetterHelp
.

'Additionally, unless you have been able to save an emergency fund for such an occasion, a layoff can cause housing instability and food insecurity, if you are also unable to pay your rent or feed your family while looking for another job.' Cope offers four actions you can take to care for yourself:

Give yourself permission to be upset but with timed boundaries. Take a defined period of time (72 hours, 1 week, etc.) to wallow in the low feelings that may be coming up for you—those feelings deserve to be acknowledged–yet don't let them run the show. It's important to soon begin taking steps to stabilize your future.

Take action. Whatever you do, keep moving forward in one area of your life or another. Continue to exercise daily, stick with a hobby you recently started or get up and go to networking events and continue to meet people. Just keep putting things on your schedule and remind yourself that there is a life worth living beyond this current and immediate situation.

Ask for help. Choose to speak to peers who may have been through something similar or talk to colleagues who are familiar with your industry or have similar skill-sets about how they were able to find jobs quickly in the past. Be purposeful about who you confide in and seek advice from.

Consider online therapy. It' a great way to access help in a quick, easy and cost-effective manner. Many licensed therapists are also trained in career counseling and can help you create a basic game plan for how you want to approach finding your next job, updating your resume and networking. From an economic standpoint, online therapy is generally affordable, and you'll be saving on transportation costs by attending therapy from the comfort of your own home.

It is important to maintain a positive outlook after being laid off, according to. Here are three ways she can help you stay on the right track. English says that the first step in changing your mindset is to start looking for new jobs. Don't waste time, but instead, focus your energy on the possibility of a new job. Revise your resume, and list all your achievements and skills. Remember that you are an intelligent, skilled and sought-after employee. This confidence can be engraved into your brain by revising your resume. Last tip: Have a plan for applying to new jobs/networking. This can quickly become overwhelming and cause prolonged unemployment. Susan isn’t the only one feeling this way. You may also be feeling a rollercoaster of emotions if you've been affected by a layoff. It is important to remember that you aren't alone and that this temporary situation is temporary. Susan shared her four-point personal strategy with me while her emotions were still fresh. List all the achievements you are proud of. You are capable, gifted and ready for another opportunity with the right company that values your growth and well-being.