If you’ve ever been laid off, you know how scary the experience can be. You’re worried about how you’ll find another job and stressed about affording your current lifestyle, which can be a major blow to your self-confidence. That’s why we met with psychiatrist Dr. Anisha Patel-Dunn and therapist Naiylah Warren for advice on caring for your mental health after a layoff.
Do not internalize it.
Dr. Patel-Dunn says, “First, let me acknowledge that being laid off can be extremely stressful on our mental health” “It’s important to acknowledge and honor any feelings that may come up and remind yourself that you’re not alone–unfortunately, many people across different sectors are going through this experience right now.” Warren says that in the immediate aftermath, it is essential to remember that your job or work has no bearing on your worth or value. She explains that although it’s not easy to do, many people start to see the loss of a job as a lack of enough. “So much of who we are is rooted in our work, skills, and jobs.”
Give yourself some slack.
Dr. Patel Dunn tells us this can significantly impact our lives and disrupt our schedules. It’s okay to take some time to get back to your routine. Once you have returned to your baseline, think about the best routine as you move on to the next phase. This will be different for everyone. You are the best judge of your own needs. She advises people laid off to exercise, gets outside, maintain a consistent sleep schedule, and eat healthy meals. “Have compassion on yourself, and practice self-care even when it seems difficult.”
Don’t think in absolutes.
After the shock of a layoff, your mind will likely move in many different directions. Warren states that many of these thoughts could be more productive. “Absolutes” are phrases that Warren says it is important to avoid. These phrases can be described as ‘I won’t find another job’ or “This always happens to me.” These statements could be more helpful because they can make it difficult to see the details of our lives and reduce our ability to take control. Other statements I would avoid could be self-destructive, such as ‘I haven’t qualified for this job anyway’ and ‘I’m just a number. These statements are detrimental to your contributions, value, and skills. She advises us to avoid falling back into this type of negative self-talk. Instead, acknowledge our feelings and use self-affirming language like “It doesn’t feel good to lose my job, but I did everything I could.”
Tap into Your Support Systems
Experts we spoke with stressed the importance of being able to rely on your network if you are laid off. Warren says, “It’s essential to be open and honest with those you feel comfortable with. It is important to take the time to grieve. Feelings of grief and loss can be triggered by losing any part of your life. Losing a job can cause sadness, anger, and feelings of low self-worth or hopelessness. Moving forward is crucial. It would help if you found support and practiced self-care rituals. Dr. Patel Dunn suggests connecting with others in your network who may be experiencing a similar situation.