Here's how you can maintain motivation and focus through mindfulness during a layoff.

When unexpected events take place it is easy to get caught up in the victim mindset & question why this happened to you. Instead, lean into it. You are there, in that moment, for a reason. Reflect on how your time with your previous employer effected you. How does that experience impact what you want for your life? Now is the time to tune into your wants & needs. Listen to you as you explore what feels comfortable or welcoming. Being connected to your inner voice through mindfulness and meditation will help you maximize your next step.

I have been through this personally, and I can tell you that there's nothing like time off from work to help you REALLY embrace the present! It's really hard during a time like this, and it can be easy to let your mind wander to everything you did wrong, wonder about why you got to this predicament, worrying about the future, etc. One of the things that helped me was changing my perspective and embracing where I was at. I was mindful and acknowledged and worked through my emotions, of course. It's so important not to bypass them. But I also realized how much time I had now to learn a new skill, reconnect with myself, build up my business, etc.

Mindfulness teaches us to observe our thoughts and feelings without judgment, which can help us process them more effectively. Establishing a daily mindfulness practice, such as meditation or deep breathing exercises, can provide a sense of stability and calm. By grounding yourself in the present moment, you can alleviate anxiety about the future and stay focused on what you can control. It's also essential to stay connected with supportive friends and family members who can offer encouragement and perspective during this challenging time. Remember, a layoff doesn't define your worth or abilities. Use this opportunity to reassess your goals, explore new interests, and take proactive steps toward your next career move.

Aunque en un principio pueda ser complicado, debemos practicar la aceptación. Cuanto antes aceptemos la realidad de la situación sin juzgarla ni resistirse a ella menos energía perderemos en algo que no vamos a poder cambiar. Reconocer las emociones, como el miedo, la tristeza o la frustración, sin intentar suprimirlas, ayudará a procesarlas de manera más saludable. Ejercicio: Dedica unos minutos cada día a sentarte en silencio y observar tu respiración. Nota cómo se siente tu cuerpo y qué pensamientos y emociones surgen. No trates de cambiar nada, solo observa.

The present moment is the only real time that exists. Past is only a memory, future is only a projection into a future that you will know what it brings. The habit of today conforms to and confirms how you will be tomorrow. Suppose you can be present listening to your body and the feedback from your context. In that case, there are more chances to establish a real connection with what is happening now to solve any situation and predict tomorrow's outcome.

As a therapist, I help clients name emotions and notice them in their body. Often, during stressful times like a layoff, we default to distancing from our feelings. However, when we numb or distance from a feeling at work we hinder our experiences outside of work. This can cultivate a challenging work-life balance. When in a psychologically safe place or with trusted friends, noticing how the body is responding and naming the emotion can help relieve stress and open up space to lean into motivation and focus.

Crear estructura: Mantener una rutina diaria puede proporcionar un sentido de normalidad y propósito. Establecer peque?as metas diarias te ayudará a mantenerte enfocado y motivado. Ejercicio: Planifica tu día con actividades específicas, como buscar empleo, aprender nuevas habilidades, hacer ejercicio y tiempo de relajación. Mantén una lista de tareas y táchalas a medida que las completes.

Ser amable contigo mismo: Es crucial tratarte con la misma compasión que mostrarías a un amigo en una situación similar. La autocompasión implica reconocer el dolor y darte permiso para sentirlo sin autocrítica. Ejercicio: Practica afirmaciones positivas diarias. Di cosas como "Estoy haciendo lo mejor que puedo en esta situación" o "Es normal sentirse estresado, pero soy capaz de superarlo".

Remaining grateful during this time is so important! Yes, I know it's hard not having work or an income. But just give thanks (even if begrudgingly at first) for everything you DO have; a roof over your head, clothes on your back, food in your stomach. Even if it's just the bare minimum at first, it'll help your brain to find more evidence of things to be grateful for. And the Universe will bring you more things to be grateful for as well!

Know that we're human, and that we won't be mindful 100% of the time. We are bound to fall back into old patterns, but cultivating a strong mind is knowing that you can bounce back because of the foundation you built. Give yourself a hug (energetically or physically!), as you're going through a tough time. But that's the key phrase here: going THROUGH. You are working through emotions people spend their whole lives trying to bypass. Show yourself grace as you build your foundation back up. Celebrate every win, no matter how small. Show gratitude for it all, because one day you'll look back at this moment and thank yourself for continuing on.

Been there, done that! I have practiced & taught mindfulness for 26 years and experienced my first lay-off in 2023. By accessing my innate capacity of mindfulness daily, I was able to apply the qualities of suspending judging (of myself mostly!), suspending striving (may sound counterintuitive, but this one allowed me to be fully present with the task at hand), acceptance (of the full range of emotions that come with an uninvited experience), patience (critical for hundreds of applications and the employer-ghosting in today's job market). And my go-to of all the qualities - curiosity - in this strange new land of unplanned unemployment. Like the Killingsworth research revealed, being present even for the unwanted helps us find our way.