Mental Health - Dealing With Layoffs

​Being laid off can take a huge toll on you mentally and emotionally. According to Psychiatry Online in 2008: "Job loss acts as a social stressor that may diminish self-worth and lead to syndromes such as depression or anxiety."

Layoffs used to be thought of as a problem only blue-collar workers faced. However, more and more white-collar professionals are facing them today.

There are many resources and tools you can use not only to help you financially during a layoff but also mentally and emotionally.

Staying Positive

The first thing you should do is to not instantly blame yourself for the layoff. This will only add to your stress. It can make you feel worthless and decrease your self-confidence. Remember that just because you were laid off does not mean you weren't valuable to the company. Layoffs happen for many reasons, and even the best workers aren't safe from them.

Be bold in your search for a new job. And above all, avoid thinking "never." After all, too much worry can lead to cognitive distortions. These are false beliefs that reinforce negative thoughts. A common example is filtering, in which a person focuses only on the bad parts of a situation. Another is catastrophizing, where a person always expects the worst. It is marked by constant worry and "what if" thoughts.¹

These things tend to prolong mental and emotional problems. Overall, it's important to let go of negative energy while you're going through a layoff. Remember that you need to find another job, and being down can kill your motivation. If you stay positive and confident, it will motivate you to continue your job search.

Here are some other points to keep in mind:²

• Being laid off might actually be an opportunity. You might be able to use it to take your life and career in a different direction.
• You're not the only person to go through this. Many people are laid off, or even fired, and many have recovered. Even though it's going to be hard, remember that it isn't the end.

Reducing Stress

Now that you've learned about staying positive, you can undertake activities that reduce stress. It may seem simple, but stress reduction goes a long way. And it's definitely going to help you if you've lost your job.

Here are a few things you can do to fight stress:

• Exercise – Did you know that working out can improve your mood? That's because it releases endorphins. Endorphins are hormones that cause a "feel-good" sensation in the brain.
• Relaxing – Relaxing activities like getting a massage, deep breathing, and yoga can help you beat stress.
• Use Coping Techniques – For example, try adding a positive thought when negatives arise, and having a positive view of the future, instead of worrying. This is called "proactive coping."³ You may try starting a journal and writing 10 to 15 minutes a day. This helps you get your feelings out and gives you a chance to reflect a bit.

Getting Help

Don't be ashamed to get help if you feel you need to. If your problems don't seem to go away no matter what you do, this is sign you may need to see a therapist or counselor.

People often misunderstand mental health problems as less severe than physical problems. Some think that all mental health problems can be cured by simply "being happy" or changing your mood. These things are definitely good for you mentally. However, mental illnesses such as anxiety disorder and depression still exist. These conditions should be taken as seriously as physical illnesses. Don't let others make you feel guilty for suffering from a mental illness.

Overall, if you feel you're suffering from a mental illness, don't hesitate to see a professional.

Next Steps

To read more about mental health, check out our article on health and wellness skills.

Sources

¹https://psychcentral.com/lib/15-common-cognitive-distortions/

²https://www.themuse.com/advice/just-laid-off-3-things-to-keep-telling-yourself

³https://www.themuse.com/advice/the-secret-to-managing-stress-adding-the-opposite