What do you do if you're facing emotional turmoil after a layoff?

1 Acknowledge your feelings

The first step to coping with a layoff is to acknowledge and accept your feelings. Don't try to suppress, deny, or minimize your emotions. They are natural and valid responses to a major life change. Give yourself permission to grieve, vent, or cry. You may also want to seek support from your family, friends, or a professional counselor. Talking to someone who understands and empathizes with your situation can help you process your emotions and gain perspective.

2 Take care of yourself

The second step to coping with a layoff is to take care of yourself physically, mentally, and emotionally. Losing your job can affect your health in many ways, so it is important to maintain a healthy routine. Try to get enough sleep, eat well, exercise regularly, and avoid alcohol and drugs. These habits can help you boost your mood, energy, and immunity. You may also want to practice some relaxation techniques, such as meditation, yoga, or breathing exercises, to reduce your stress and anxiety levels.

3 Assess your situation

The third step to coping with a layoff is to assess your situation realistically and objectively. You may need to make some adjustments to your budget, lifestyle, and expectations. You may also need to update your resume, portfolio, and online profile. Take stock of your skills, strengths, and interests, and identify any gaps or areas for improvement. You may want to consider taking some online courses, attending webinars, or reading books to enhance your knowledge and skills. You may also want to explore different career options or industries that suit your goals and values.

5 Learn from the experience

The fifth step to coping with a layoff is to learn from the experience and use it as an opportunity for growth. You may want to reflect on what you learned from your previous job, what you liked and disliked, what you did well and what you could have done better. You may also want to ask for feedback from your former boss, co-workers, or clients and use it to improve your performance and leadership skills. Learning from the experience can help you gain confidence, resilience, and insight for your future career.

6 Stay positive and hopeful

The sixth and final step to coping with a layoff is to stay positive and hopeful. While losing your job can be a challenging and painful experience, it can also be a chance to reinvent yourself and pursue your dreams. You may want to set some short-term and long-term goals and track your progress and achievements. You may also want to celebrate your successes and reward yourself for your efforts. Staying positive and hopeful can help you overcome the emotional turmoil after a layoff and prepare you for the next chapter of your career.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?