How to Deal with Layoff Anxiety

Listening to people getting laid off sends chills and is disturbing. It affects concentration, mental health, and motivation, causing depression and anxiety. However, when confronted proactively, dealing with it becomes easy. To manage the anxiety you feel because of the fear of losing your job, you should remind yourself that this setback cannot define you or your future.

You can keep different strategies in mind to overcome the anxiety of layoffs.  This includes:

• Detach fact from fiction,
• Take action
• Upskill yourself
• Be consistent
• Allow yourself to acknowledge your emotions
• Do not take it personally
• Try to see things differently
• Talk to a therapist
• Be open to new experiences
• Prevent yourself from following unhealthy coping skills.

When these strategies are brought into practice, dealing with layoff anxiety becomes easy and manageable.

Why do People feel Layoff Anxiety?

1 in 10 people fear losing their jobs because their financial stability and relationships will be affected once they are jobless.  Also, it will make them feel like an imposter, preventing them from making contact with others and feeling worthless. Therefore, to manage this anxiety, one must stop feeling that it’s their fault.

Instead, they can consider it an opportunity to grow personally and professionally.  Also, they need to remember that what’s done is done, and it is out of their control.  By reacting anxiously, they cannot gain control of the challenging situation. The only way to deal with this lay of anxiety is to implement certain strategies.

In our Expert Experience:

“You can’t stop the waves, but you can learn to surf”

In the hustle of life, filled with deadlines and commitments, people often neglect their well-being, getting trapped in a vicious cycle of constant worry and fear. This unrelenting stress can escalate into anxiety, manifesting in both physical and emotional symptoms. Anxiety, far from being a motivator, drains energy, clouds judgment, and impacts overall health.

It can lead to racing thoughts, restlessness, fatigue, and even physical discomfort like tension or headaches. Left unchecked, anxiety hinders one’s ability to enjoy life and perform effectively. Prioritizing mental health, managing stress, and practicing self-care are essential to break free from the grip of anxiety and restore balance to daily living.

To manage anxiety, practice mindfulness, engage in regular physical activity, and maintain a balanced diet. Relaxation techniques like deep breathing and meditation can help calm the mind. It is not about managing your symptoms; it is about managing your reaction to your symptoms. Limiting caffeine and maintaining a healthy sleep routine also aid in reducing stress. If anxiety becomes overwhelming or persistent, it’s important to consult a psychiatrist or mental health professional for appropriate treatment.

Ways to Deal with Layoff Anxiety

1. Detach fact from fiction

Many times, the stories you create in your head are not real. They are an outcome of the fear you feel.  Therefore, keep an eye on your inner dialogue. When you pay attention to your thoughts, you can notice what you say to yourself and can reframe from jumping to conclusions. For instance, if you find that your boss is not replying to you in the same manner he used to, instead of getting paranoid or feeling that you might lose your job, have a conversation with your boss to see the problem.

An incorrect interpretation of your boss’s behavior will not help. You should examine the evidence you have. You can ask questions like:

• Has your manager asked you for cost-cutting?
• Is there a hiring freeze?
• Are the sales going down?
• Is there no workload?
• Are you being avoided?
• Are you not being part of the meetings you used to participate in earlier?

If the answer to most questions is a no, you are probably overthinking. If you can still not control your thoughts, taking a few deep breaths and talking to your manager about your feelings will be helpful as you will be able to understand the situation and overcome the anxiety.

2. Take action

If you sense layoff might be in the pipeline,  gather as much information as possible and assess the situation. See if the projects you are working on are of high value. Is it generating revenue? Are you being assigned new projects, or are you being given responsibilities?  If yes, there is nothing to worry about as you are not the one who is the target.

However, if the answer is no, talk to your boss, modify the workload, be productive, build relationships with stakeholders, and keep an ear to the ground so you have all the information.

In addition to this, don’t wait for a new job and responsibility. Reconnect with your old friends and seniors and see if there are any openings in their industry. This will make you feel supported. You can also set aside time to create your resume and portfolio. Even if you don’t fear losing the job, knowing you have a support system will comfort you.

3. Bring defensive pessimism to work

Don’t Let the layoff anxiety overwhelm you. Instead, use it to your advantage and ask yourself what action you will take if you are laid off. How will you manage the situation? How will you handle the obstacles and problems that may be faced by losing the job?

This might sound funny to some, but it is a powerful way to prepare yourself and deal with the exact layer. It will also help you make contingency plans and prepare for uncertain situations.

4. Identify yourself

It is good to make your work part of your life, but things might go sideways if it is how you identify yourself. People who associate themselves with their work often feel dehumanized and disengaged from all social activities, which can make them anxious, depressed, and burned out.

To avoid facing such complex situations, try to spend time with yourself. Know what you like, and reflect on your strengths and weaknesses. The more you know yourself, the more resilient you will be. Think about yourself as a diversifying individual. As you invest in different funds to save money, explore different sides of your personality. Do not lose your sense of self if things do not work. Devote some time to enjoying things you like and relaxing.

5. Allow yourself to process emotions

Emotions make you human. Feeling sad, shocked, or angry after layoff is normal. Allow yourself to experience these emotions. Do not avoid feeling them. Feeling emotion and taking time to recognize your feelings and circumstances is healthy. Seek support and ask for help if needed. Accept yourself, and don’t question yourself. You have all the right to feel how you feel, accept your feelings, and move on with a clear objective. Do not be judgmental about yourself.

6. Be consistent

Living with the fear of layoff can be frustrating, but don’t let it hamper your productivity. Stay at the top of your game. However, if you feel it is impossible, look for other jobs side by side. Consistency is the key to everything. Set a routine to do things. Whether seeking a job or excelling in the current job, keep up with the competition. This will enhance your productivity and will also help you build a network and create things better.

Be intentional and focus on your current role and what you look for as a prospect. Apply for the jobs that matter to you most. Be aligned with your goals and be precise with what you want. Keeping your focus in line will help you achieve success.

7. Upskill and stay relevant

As the competition in the market rises, the job market evolves. Therefore, you must keep updated with the changing trends to deal with layoff anxiety. Staying relevant and updated helps one succeed in one’s career. Use the transition period to upskill or expand your knowledge. Be a lifelong learner. Get yourself enrolled in courses aligned with your career goals.

Attend webinars, watch TED talks, share your perspective, and get into healthy discussions. This will not only help enhance your thinking but also help boost confidence and expand your circle, which will help you get the job of your dreams.

8. Set realistic goals

When facing the pressure of job security, setting realistic goals and managing expectations matters. Find the right opportunity for yourself, and do not rush, as a decision made in haste can be detrimental and may not align with your long-term objectives. If you are looking for a work-from-home job but just got an offer for an office job, think again about whether you will be happy with the job.  Set realistic expectations as it will help reduce anxiety.

See how long you can survive in the current situation or by adjusting.  Give yourself a reasonable timeline before making any decisions. The offer you are getting is not the last one. Keep trying. Handling layoffs is not easy, as there is a lot of pressure and anxiety, but it is essential to remember it is not the end of the world.

Acknowledge your emotions, take the help of your network, set a timeline, build a routine, and embrace the period to learn new things so that when you are back on the job, you can succeed more quickly than ever.

9. Try Not to Take It Personally

When you have been laid off, taking the news personally is obvious, but when you do so, you add to the anxiety level you feel. When this happens, feeling like you have failed and your employees do not value your contributions is natural. But if this thought stops you from returning to work or finding new job opportunities, you must pay attention to these negative thoughts.

Layoffs can happen for various reasons, and you cannot work and be productive if you take everything personally.  Take some time to absorb the news, deal with the emotional reaction, and then start looking for a significant job that aligns with your goals.  Losing the job might reduce your finances, but it does not mean you are a failure. There is always a silver lining. There might be a good and a better job waiting for you. Just have faith in your abilities and look for a new job.

10. Be Kind to Yourself

It’s easy to blame yourself for being laid off, but if you do so, it will not help.  Criticizing yourself or being judgmental will only make you feel hopeless and worthless, making it more difficult to manage the situation. Instead of feeling worthless, take advantage of this time and practice self-care.

If you have felt overwhelmed in your previous job, take some time to relax and participate in the activities you used to enjoy.  At this time, do not be involved in work-related activities or job searching.  Intentionally do activities that bring joy, play music, read a novel, or give yourself a leisure trip.

In addition, it reinforces positive thinking. Be mindful of how you talk and what you say. Do not let your negative thoughts overpower you; return to positive affirmations.

11. Talk to a Therapist

Handling job loss can be overwhelming; therefore, negative emotions are all you can feel when you cannot understand what’s happening. Everything seems to stand still, and you dwell on the negative feelings. Seek help from a professional, as a therapist can help understand what you are going through.

When you consult a mental health professional, they can understand your feelings and emotions and help you develop effective ways to manage them, which will help you progress and achieve what you want in life.

12. Avoid Unhealthy Coping Skills

Knowing how to cope when being laid off is difficult. Therefore, most people fall for unhealthy coping skills, like drinking, drugs, etc. For them, it is an easy way to avoid the circumstances. However, if they know the triggers and understand how to manage things, falling into the trap of unhealthy coping mechanisms can be avoided.

Alongside, look for alternatives when faced with an urge to unhealthy behavior, give yourself some time to digest the news, get support from your left, and keep yourself surrounded by people who can understand and can give you the right advice. If nothing seems to work, look for professional help, as employing certain techniques can help you understand how to avoid falling for unhealthy coping strategies.

13. Adopt a New Outlook

Feeling sad and hopeless is a normal reaction after you get the news that you have been laid off, but instead of letting these emotions overpower you and define you, try to look at things differently. This will help you stay positive and motivated.

Think of this time as a chance to explore new opportunities, learn new things, reflect on what went wrong, and how you can learn from the experience you have gained in your earlier job, assess your emotional triggers, and work on them. As you look back, you will be able to understand the things you should not have done or how they should have been done, which will help you progress now.

14. Be Open to New Experiences

The anxiety of being laid off prevents you from experiencing new things and looking at new opportunities. Therefore, when you feel something is stopping you from doing new things, take a break and stop paying attention to negative thoughts, as it won’t do any good.

Focus on what you can do and how you can change things. Even if it is a new experience, do not ignore it or think it is not right for you because you have never done it. Try it for once. You never know when opportunity will knock on your door.

Get Support And Handle Layoff Anxiety

When nothing seems to be working, and everything has come to a standstill because you have lost your job, seek help from a therapist, a family member, or a friend. However, if you find no one, write to us in the comments section—we at CalmSage and our team are here to hear you and give you a safe environment to discuss your feelings and concerns. By sharing your feelings, you will feel lighter and can concentrate better.

Getting laid off is not your fault or something you can control. Several reasons can cause layoffs. Do not blame yourself for losing the job. If you have been laid off, no worries. Look for other opportunities, as you never know when you will get the best job you are here for.