In this economic climate, being laid off can feel like having the rug pulled out from under you, instantly triggering an overwhelming and stressful experience of loss and change. Whether you're navigating this journey yourself or supporting someone you know through it, the experience is completely valid-and you don't have to navigate it alone. The following tips can help you understand the profound impact of job loss and provide practical steps for self-compassion and effective support.

While everyone deals with stress and change differently, the immediate aftermath of a layoff can trigger a wide range of responses emotionally, psychologically, and even physically. Recognizing these reactions as normal is the first step toward coping.

Emotional and psychological responses

• Shock/disbelief, resistance: The initial "What just happened?" phase.

• Anxiety, fear, uncertainty: Worry about the future, finances, and security.

• Irritability, anger, frustration: Directed at the former employer, the situation, or even yourself.

• Sadness, shame: Loss of self-esteem, feelings of worthlessness, or loss of enjoyment for things you used to love.

Physical responses

Stress is not just mental; stress manifests physically. Be on the lookout for:

• Fatigue and sleep disturbance (trouble falling or staying asleep)

• Headaches or muscle pain

• Upset stomach or nausea

• Weight loss or gain

Tips for personal coping

This is a time to be nice to yourself and actively manage your stress. Your wellbeing is the top priority right now.

• Nurture yourself: Make a conscious effort to do one thing a day that helps you feel good. Utilize stress-reducing tools that help you feel calm.These don't have to be grand tasks, this can be as simple as brushing your teeth or going for a short walk. 

• Maintain supportive relationships: Don't keep secrets. Let friends, family, and other important people in your life know what is going on. Having the support and empathy of a trusted circle is important when moving through this emotional time.

• Take care of your body: Exercise can be a powerful antidote for stress, so aim for regular physical activity if and when you feel safe to do so. Be mindful about your eating and sleeping habits.

• Write it out: Writing can be a very useful way to express negative feelings as well as clarify issues with which you might be struggling.

• Practice a positive mental attitude: Be mindful and aware of the messages you are giving yourself. Challenge self-critical thoughts (e.g., "I will never have a good job again"). Remember, you cannot always control what happens to you, but you can work to control how you handle what happens to you. Maintain a hopeful outlook and visualize what you want for your future. It's ok to be upset with the situation, just don't take it out on yourself. 

• You are more than your job: US culture emphasizes the importance of professional success and it's normal to think of your job as who you are. Reconnect with activities, people, and community beyond work. Identify what lights you up outside of paid work and lean into those activities.  

Supporting a loved one through a layoff

Layoffs can put a lot of emotional stress on relationships. If someone you care about has lost their job, your support is crucial.

• Listen without judgment: Create a safe space for them to vent feelings like anger, frustration, or shame without offering immediate advice or trying to "fix it." Validating their pain is often the most powerful thing you can do.

• Encourage self-care: Gently remind them to prioritize their basic needs-sleep, movement, and good nutrition. 

• Focus on what they can control: Help them shift focus from the past to productive next steps (like updating their resume) and reinforce the message that their worth is not tied to a title or salary.

The road to recovery starts with self-compassion. 

If you or a loved one is currently navigating job loss, remember that you are more than your job title. Take the time you need to grieve, lean on your support system, and take that first small step toward nurturing your wellbeing today. 

At First Choice Health, our EAP delivers compassionate, practical support for employees and their families, whenever and wherever they need it. We're a team that puts people first and goes beyond traditional models to offer flexible and quick access to the right care. Are you an employer or broker interested in learning more? Reach out today by visiting www.fchn.com/EAP.

Author's note: Feeling anxious, depressed, having trouble sleeping, or not being able to enjoy activities you are used to enjoying are all normal, immediate feelings after a layoff. However, if these feelings persist over time and significantly interfere with daily life, it may be useful to be assessed by a doctor and/or mental health professional. Counseling can also be helpful in navigating the relational stress a layoff can cause within a family or partnership. If you or someone you know needs the Suicide and Crisis Lifeline, call or text 988 or use the chat function online at 988lifeline.org.