How to Handle Survivor's Guilt After Layoffs

By Brandi Fowler

Layoffs keep rolling in, with companies in the tech industry and beyond announcing cuts week after week .

Enduring your colleagues' job losses is never easy, but emotions you did not expect after cuts were made, and you survived, may creep in.

While your immediate feeling might be relief, you may also feel anxious about more cuts , sadness for co-workers who lost jobs, and guilt that you were able to remain with the company.

“There may be a feeling of, ‘I deserved it. They didn't. Why them, not me?’ A feeling of unworthiness", said Anxious Achiever podcast host Morra Aarons-Mele . “You may feel compassion for your colleagues because it's awful and it's something you wouldn't wish on anybody.

“Then you may feel anxiety like, ‘Oh gosh, am I next?’ Looking to the future with worry and concern and imagining that you are the next shoe to drop. There’s a complicated mix of feelings that we feel when this happens.”

Take a moment to breathe, don't act in haste, and don’t go into panic mode, Aarons-Mele said.

Also, extend compassion to laid-off colleagues. “Research shows that not only is compassion a good thing to do as a human being, but it really helps with your mood and anxiety. Take a moment to extend compassion to a colleague. Send a note or offer to connect them on LinkedIn.

“That moment of compassion for your colleague makes them feel less alone, and that will actually make you feel better too. I think that's step one.”

Stay engaged with laid-off colleagues, said Cedric Radshaw, who is a licensed clinical professional counselor at Hurdle Health . They need that support. Be encouraging and keep them in the loop about open positions you hear about. Use your network to help them.

Post on LinkedIn about the recent layoff at your company and mention the fields and positions your colleagues were laid off in. Make your community aware that you know well-qualified people who can fill relevant positions at their companies.

“That creates a community feeling out of something that can feel so isolating,” Aarons-Mele said. “Who among us has not lost a job.”

Also, acknowledge your feelings. “Know that you will feel some guilt, probably anger, sadness, and fear,” said Radshaw.

Accept the control that you have and the control you don't, Aarons-Mele said.

Layoffs usually occur because of things that we cannot control. Channel your anxiety into things you do have control over, like doing the best job you can at work, being active on LinkedIn, refreshing your resume, or making sure your job search materials are ready to roll just in case layoffs continue at your company, Aarons-Mele said.

In addition, be proactive. Over-communicate with supervisors and check in with your subordinates, Radshaw said. Get feedback on how you are doing, how things are going, how the company is doing, etc.

If your feelings are interfering with everyday functions, consider seeking therapy. Radshaw said those signs include trouble sleeping, poor coping skills, negative self-talk, increased anger with your spouse or family, withdrawal, not doing your usual workout routine, irritability, and increased negativity.

If you’ve been impacted by a layoff, find our best tips here .?

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