By Sparklle Rainne (They/Them)
47% of employed citizens in the United States say that they aren’t prepared for a layoff, but it is something that can affect nearly any worker. A layoff is a challenging life event that can cause significant distress. It can be detrimental to people and their families, and various factors can make it more or less so. The uncertainty and financial strain that layoffs often cause or contribute to can weigh on the mind and the body, and if left unaddressed, these consequences can cause further hardships, including those that influence long-term wellbeing. So, if you are someone experiencing a layoff, how can you protect your health and move forward? No matter how it may feel at the moment, moving forward is possible. In this article, we’ll discuss the effects one may face when they undergo a layoff, as well as what someone can do to care for themselves while they work to get to a better place.
How does being laid off affect your mental health?
What do we know about the mental health impacts of a layoff? Based on research, here are some of the possible consequences:
Feelings of depression
Studies reveal a link between increases in depression and layoffs or job loss. One study, which looked at the effects of layoffs and plant closings on the mental health of older workers, found that some factors can heighten or decrease the risk. Signs of depression can include but aren’t limited to: the loss of interest in activities one would typically enjoy, a low, down, or depressed mood, fatigue, irritability, social isolation or withdrawal, feelings of worthlessness, hopelessness, or guilt, changes in appetite, and changes in sleep. Depression can affect focus, motivation, self-perception, and more, which may make this time additionally challenging. It is important for those who experience depression symptoms to reach out for help; depression is highly treatable, and there are a number of different care or support options out there, including therapy and free support groups.
Psychological stress
A number of different emotional and bodily reactions can come as a result of a layoff. These may include feelings of shock or disbelief, anger, fear, difficulties with self-esteem, irritability, and shame. The fear and stress that presents as a result of a layoff can be a challenge to manage. If not mitigated, ongoing psychological stress can lead to an increased risk of anxiety, depression, diabetes, heart disease, trouble sleeping, and more. A layoff in and of itself may lead to changes in a person’s daily routines, including those that relate to sleep habits like sleeping too much or too little. This is one major reason as to why self-care and protecting one’s health is vital at the time of a layoff.
Alcohol consumption
While there are various findings across studies on the topic of layoffs, underemployment, and alcohol, it is possible for underemployment or unemployment to lead to an increase in alcohol consumption. Excessive alcohol intake or misuse can lead to an increased risk of various mental and physical health concerns or conditions, including cancer, heart disease, liver disease, and depression, and it contributes to a large percentage of deaths across the globe every year.
If you or someone you know is facing concerns related to alcohol misuse or alcohol use disorder, help is available. Please contact SAMHSA’s National Helpline, available 24/7 in both English and Spanish, at 1-800-662-HELP (4357) for confidential support, information, and resources.
This is by no means an exhaustive list of the impacts an individual and their family may experience following a layoff. Worsening physical health and an increase in workplace injuries, as well as a change in one’s attitude surrounding work – especially as it relates to job security – are also notable possible results of layoffs. It is always worthwhile to note that physical and mental health are directly linked and that if something affects your mental health, it can place strain on your body, or vice versa. With all of this in mind, how can you protect your health and keep yourself mentally well during a layoff?
Keeping yourself mentally well during a gap in employment
First and foremost, it’s important to give yourself the time needed to feel your feelings and adjust. It is also crucial to have healthy ways to interact with those feelings, and especially after you sit with the initial emotion(s), to focus on what you can control over what you can’t. Rather than repress emotions, which can have negative consequences, or shy away from thoughts such as, “I am worried about this,” it may be advantageous to say to yourself, “It makes sense that I am worried about this. What are the things that are in my control?” This allows you to validate your feelings, and it helps you move forward, too.
With all of that said, here are some ways to keep yourself mentally well during a gap in employment:
· Make a tangible plan. A layoff is a distressing event, and it makes sense that there will likely be some level of stress and overwhelm. The goal is to make a tangible plan – often, one for the short-term and one for the long run – that will help you get your needs met and work toward a sense of stability and safety. This could include seeking additional financial assistance if you need to, or it could relate to a job search.
· Take steps toward where you want to be. If you are looking for a new job and find it overwhelming, or if you find that you face difficulties with motivation or execution, it can help to break large goals (i.e., finding a job) down into smaller ones. This could mean going to a hiring event, filling an application out online, making a phone call, and so on. Don’t hesitate to ask for help from other people, even if what that means is asking a family member to help you with an online form or asking a friend to be there while you fill out applications. There is nothing to be ashamed of.
· Adjust your inner dialogue and focus on positive self-talk. Positive self-talk is a skill that all of us need, and during times of distress, especially those that may affect self-esteem, it can be particularly important. Take the time to be aware of your thought patterns and inner dialogue. If self-critical thoughts show up (i.e., “I won’t find a job” or “maybe I’m not good at what I do,”) challenge and reframe them. As an example, you might think, “A layoff is a common experience, and I have a range of skills and strengths in the workplace. This does not mean that I am not good at what I do or that I won’t be valued at another company.”
It can be helpful to think of strengths and positive traits that help you in the workplace. Remember that this is a temporary setback; this time will not last forever, and you have yet to find what the future will hold for you in your career or other parts of life. Layoffs happen to many people. Allow yourself to feel your feelings, and know that they are valid, while remembering that a layoff does not mean that you are unworthy or will not find work again.
· Care for your physical wellbeing. The physical health effects of stress, layoffs, or both combined, can take a toll on physical health. Times of stress are times to focus on self-care that supports your physical and mental wellbeing alike, and it is relevant to note that physical and mental health are intertwined. A healthy sleep schedule and sleep hygiene practices, refraining from alcohol, and other means of caring for physical health are important. Use stress management techniques, both those that help short-term and long-term, such as breathing exercises, physical activity, journaling and other creative activities, meditation, reaching out to others, and so on.
· Talk to someone. Social support through mechanisms such as support groups and professional support via talk therapy are both shown to reduce stress levels and depression symptoms. Support groups are often free and peer led. A therapist can also help with positive self-talk, self-esteem, finding coping tools that work, processing feelings related to life changes or transitions, and so much more. You can find a therapist who practices in your local area, or you can try remote therapy options.
The conclusion? A layoff can be tough, but things can and do get better as long as you commit to taking care of yourself. Don’t be afraid to seek and use resources that can help individuals facing a layoff or loss of employment due to another cause, take the time necessary to tend to your emotional needs, and make the leap to ask other people for support throughout this process.
Online therapy
Online therapy is a convenient way to get quality mental health care. Research shows that online therapy is effective in treating a range of different mental health concerns, and it is often a more affordable option when compared to traditional, in-person therapy. Even better, financial aid may be available for those who need it. BetterHelp has continued to improve throughout the years, and there are currently over 20,000 licensed, independent mental health professionals with a range of different specialties on the platform who offer therapy. When you join BetterHelp, you’ll take a brief questionnaire that’ll help our team have you with a therapist. You can connect with your therapist in a way that works for you, and if you need to switch therapists or cancel your plan at any point in time, we make it easy to do so.
Are you ready to try it? If you’re interested in BetterHelp, click here to sign up and get started, or read the FAQs and therapist reviews on our website to learn more. No matter how you choose to access care, you deserve to get the support you need, and we’re here to help.**
