Getting Laid Off: Coping, Moving Forward, and Finding Support
By Dawn Armstrong, MA, LPC | Aurora Counseling & Training Solutions (ACTS)
Losing a job can be a tough blow, but it doesn’t define who you are. Getting laid off has nothing to do with your worth as a person or an employee. Still, it can bring up a mix of emotions—stress, anxiety, self-doubt, even physical symptoms like headaches or trouble sleeping.
The key to handling a layoff is acknowledging those feelings, processing them, and then shifting your focus to what’s next. It’s completely normal to feel sad, angry, or overwhelmed, but talking to someone—whether it’s a friend, family member, or therapist—can make a big difference in getting through this rough patch. And remember, if you have access to an Employee Assistance Program (EAP), that’s another great way to connect with a therapist at no cost to you.
Yes, losing a job is hard, but it can also be an opportunity for growth and change. Let’s talk about some ways to navigate this transition and take care of yourself along the way.
8 Tips for Coping with Job Loss
1. Acknowledge Your Feelings
It’s okay to feel upset, frustrated, or even relieved—it’s all valid. Instead of suppressing emotions, give yourself permission to process them. Talk to someone who understands, whether it’s a friend, family member, or a professional. Writing things down in a journal can also help you work through your thoughts.
2. Try Not to Take It Personally
Layoffs happen for a variety of reasons, and most of the time, they have nothing to do with individual performance. Economic downturns, restructuring, and budget cuts are common culprits. Remind yourself that this isn’t a reflection of your abilities or potential.
3. Be Kind to Yourself
It’s easy to fall into self-criticism, but being hard on yourself won’t help. Instead, focus on self-care. If work had been overwhelming, use this time to recharge. Do things that bring you joy—go for a walk, play some music, or dive into a book. And if negative thoughts creep in, replace them with positive affirmations like, “I am capable of finding a new opportunity” or “This is a setback, not the end of the road.”
4. Talk to a Therapist
Losing a job can feel overwhelming, and sometimes you need more than just a pep talk. A therapist can help you process your emotions, create a plan, and build resilience. If you have an EAP through your employer, check if it offers free counseling sessions—it’s a resource worth using.
5. Avoid Unhealthy Coping Mechanisms
It’s tempting to numb difficult emotions with alcohol, junk food, or binge-watching TV for days, but these short-term fixes can make things worse. Instead, find healthier ways to manage stress, like exercising, meditating, or engaging in a hobby. Surround yourself with people who support and uplift you.
6. Shift Your Perspective
Instead of seeing this as a dead end, try to look at it as a redirection. Maybe this is a chance to explore a career change, go back to school, or start that side hustle you’ve been thinking about. Reflect on what you truly want in your next job and how you can get there.
7. Don’t Burn Yourself Out Job Hunting
Of course, finding a new job is important, but don’t let it consume every waking hour. Set reasonable goals for your job search, and take breaks. Whether it’s grabbing coffee with a friend or taking a walk, stepping away from the job hunt can help you stay motivated and avoid burnout.
8. Stay Open to New Opportunities
It’s easy to get stuck on what you lost, but try to focus on what’s ahead. Be open to new roles, industries, or even remote work options. Sometimes, the best opportunities come from unexpected places.
Finding Support Through Therapy
If you’re struggling with the emotional toll of a layoff, know that support is available. Therapy—whether in person or online—can provide a safe space to talk through your feelings and develop a plan for moving forward. And if your employer offers an EAP, take advantage of it! Many companies provide short-term counseling at no cost, making it an easy way to get professional guidance.
Losing a job is tough, but it’s not the end of your story. Take care of yourself, reach out for support, and remember—you’ve got this.
