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Are you feeling a little lost after being laid off from your job?
Getting laid off from a job can be an emotionally difficult experience.
These 5 strategies will help you cope with being laid off and help you take care of your mental and physical health.
Step 1: Allow yourself to grieve
Similar to other losses, you may experience the 5 stages of grief after being laid off from your job: denial, anger, bargaining, depression, and acceptance.
Let yourself feel what you feel, but remember to not take it personally.
Layoffs are usually out of your control and don't reflect your performance.
Did you know?
Check out this related Byte on how to grieve a loss.
Step 2: Prioritize self care
Without a job, you may not know what to do with all your free time.
Establish a new routine that keeps you busy and takes care of your mental health.
Make sure you eat well, get enough sleep, exercise, and do things that bring you joy.
Quiz
Which of these can you add to your daily self-care routine after being laid off? Check all that apply.
Even though you no longer need to be up early for work, staying up late every night can disrupt your sleep. It's better to go to bed and get up at the same time each day. Exercising after waking up, even if it's light stretching or a short walk, is a great way to start your daily routine in a positive way and gives you the energy to tackle the rest of your day. Cooking healthy meals at home will help you eat well and save you money.
Did you know?
For more self-care ideas, check out this Byte on practicing the 5 love languages with yourself.
Step 3: Get support
You don't have to cope with a layoff alone. Lean on those who care about you.
Tell your friends, family, and professional network about your layoff and ask for help.
Be specific!
Share your struggles: processing grief, being productive, keeping busy
Share jobs you want: specific titles, especially if you're changing careers
Let them help youplan activities to keep you busy: cooking, hikes, spa day
You may also consider going to therapy or a mental health coach to help you process your feelings after a layoff.
Step 4: Evaluate your finances
Not knowing how you'll pay the bills may cause you stress.
It's time to learn to live on a tight budget to reflect your new situation.
Consider:
Your last paycheck: What was the amount and date?
Unemployment benefits: What is the amount and frequency? Apply ASAP!
Health insurance: When does it end? Can you pay to continue?
Savings: How long can you cover your bills without a job?
Cut expenses: What can you do without until you find a new job?
Did you know?
Check out these links to learn if you're eligible and how to apply for unemployment Insurance (UI) in the US or employment insurance (EI) in Canada.
Step 5: Update your resume
Now that you've taken care of your well-being and adjusted your finances, it's time to start looking for a new job. The first step is updating your resume and professional profiles, then start applying.
Check out these related Bytes for tips:
Quiz
Kate was laid off yesterday. She told her friends and family and posted on LinkedIn. Her company will pay her severance and health insurance for 3 months. Which of these coping strategies should she try this week? Check all that apply:
It's critical that Kate apply for unemployment benefits as soon as possible to help her update her budget and pay the bills while she finds a new job. Booking a spa day with friends is a great way to prioritize self-care AND get support for grieving her loss. While it might be tempting to start applying for jobs right away, it's best to take a few days to process and figure out the next steps such as updating her resume and Linkedin profile to prepare for her job search. Getting enough sleep is important, but maintaining a routine is key, so tread lightly with sleeping in too often and disrupting your routine.
Take Action
Losing a job unexpectedly can be difficult, but you can get through it with these 5 steps:
This Byte has been authored by
Kitzzy Avilés
Instructional Designer, Leader and Facilitator
Master's Degree