Jobs are an essential part of our identity. Jobs challenge us, enable our growth and propels us towards a purpose. The loss of a job can has a significant impact not just on finances and stability but also on our emotional health. As human beings, changes are dealt differently by different people. The impact of a layoff also varies from person to person. However, in dealing with the weight of a layoff, remember that you don't have to deal with alone. Here's our guide to managing the emotional impact of a layoff.
I. Start by being aware of your emotional responses
· Anxiety (“Will I be able to get through this?”)
· Shock/Disbelief (“This cannot be happening to me!”)
· Anger (“I cannot believe they would do this to me”)
· Sadness (“I cannot imagine what this has done to me”)
· Fear (“How will I manage my finances; how will I get a job now”)
· Frustration/Irritation
· Mood swings
· Low self-esteem
· Shame
· Feelings of worthlessness
II. Become aware of your physical responses
· Fatigue
· Sleep disturbance
· Headaches/body aches
· Nausea
· Loss of appetite
· Digestive concerns
III. Ensure healthy coping through the following expert-recommended strategies
Identify supportive relationships
Keeping the stressors to yourself can often exaggerate the negative emotions. Reaching out for help and talking to friends and family can often provide the space of comfort. Identify the people you can reach out to and try to keep in touch from time to time. Let them into your lives because empathy and validation are a powerful tool in the process of coping better.
Take care of your physical health
Stress takes a toll on you both emotionally and physically. Hence, taking care of your diet, nutrition, sleep, hygiene and exercise forms the basis of a healthy life while dealing with a crisis. Exercise, especially, is often a potent antidote for stress
Be mindful of your thoughts
Stay aware of the messages that you are giving yourself. If you notice you are having self-critical thoughts (e.g., “I will never have a good job again”, “I feel worthless”), it is important to observe this and remind yourself of your strengths. If you notice you are having self-critical thoughts, reframe them into healthier thoughts like:
· “I will never work again” to “This phase is temporary, and I will get through this”
· “I am worthless” to “This was beyond my control, but I will bounce back.”
· “I've let down my family” to “My family is my strength and I'll do what it takes to support them”
These thoughts are unhelpful and make us feel worse. Remember that nothing ever stays the same and tell yourself “This too shall pass.”
Write, when it feels too much!
Write down your ideas, thoughts and feelings. Writing can be a very useful way to vent negative feelings as well as clarify issues that you might be struggling with. Journaling, writing in letter form, even list making can help to keep your head clear.
Don’t forget self-care
Do something every day that helps you feel good. This is a time to be kind with yourself. Try taking a walk, taking a warm bath, talking with someone you trust, meditating, praying, listening to music or anything else that helps you feel relaxed.
Focus on skill building
Dwelling on the layoff for a very long time might be detrimental in the long run. Hopping into the process of a job search of skill-building boosts your confidence. In the process of a job search, be mindful about rejections being a part of the process. Reframe rejection as an opportunity instead of a personal setback. Identify the skills (technical or soft skills) that might help in the job search. Speak to your peers or mentors if need be.
Feeling anxious, scared and sad, having trouble sleeping, not being able to enjoy activities that you are used to enjoying are all normal feelings that you may experience after a layoff. If these feeling persist over time, it may be useful to be speak to a professional counsellor.
If you would like to discuss this further or need some help or support in this or any other area, our counsellors would be happy to help.
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