Surviving Layoffs Together
Losing a job is hard and a lot of people are experiencing it right now. Whether it’s because of changes in the economy, company downsizing, or other reasons, layoffs can come suddenly and change your life in big ways. You’re not alone. In the first half of 2025 alone, there were over 700,000 job cuts. This blog is here to talk about how losing a job affects your mental health and to share some ideas on how to take care of yourself and lean on others during this tough time.
What Is a Layoff?
A layoff happens when a company lets go of employees because of business decisions like cutting costs or changing how things are organized.
You might also hear:
Furlough: A temporary break from work (sometimes unpaid), but with the chance to come back.
Termination: When your job ends for good.
Downsizing or restructuring: When a company shrinks its workforce or changes how roles are set up.
Most of the time, these choices are about money, profits, or strategy. It’s not about your performance, but it still hurts.
How Losing a Job Can Impact Your Mental Health
Losing your job isn’t just about money. It can really mess with your emotions. You might feel sad, worried, angry, ashamed, scared, or like you don’t know what’s next. Some people notice physical symptoms too, like trouble sleeping, headaches, feeling tired, or changes in eating. It can even be very isolating because you lose the ability to see people you have seen everyday for years.
These feelings and symptoms are normal. Losing a job is a kind of grief. It’s the loss of a routine, a role, and sometimes even a big part of your identity. It takes time to get used to that change.
Why We All React Differently
How we deal with job loss depends on where we are in life and our personal situation. The emotional impact of job loss can be similar for everyone but the reasons can be very different based on their age, their role in the family and culture. In communities where family honor, loyalty, and keeping things private are important, for example, layoffs can feel like letting people down or even betrayal. There might be anxiety around, “What will people say?” Our culture shapes how we see success, failure, and asking for help—and understanding that can help reduce self-blame
Understanding these different reactions can help you be kinder to yourself. Below you will see anxiety, sadness, depression, worry, shame. Here’s how it might show up according to where you are in life:
Young Adults
might feel like they’ve failed to start their careers at an age when they expect to be independent and not rely on family.
may feel shame because they need to take jobs primarily for money to cover their bills that are different from what they studied in school or hoped to do.
Parents
often worry about how to take care of their kids and manage bills.
parents may feel extreme anxiety and this might even affect how they parent: maybe they are less patient, or less present for their children.
Older Adults
may be concerned about being seen as less employable because of their age (ageism), ability to socialize and contribute to society, and loss of significant income when they’re approaching retirement age.
they may face real risks and anxieties about health as a result of losing health insurance.
Immigrants
might face extra stress around visas or legal status. For example, if your visa is sponsored by your employer, that will very likely have a direct impact on your immigration status.
For some, their home countries offer limited work opportunities or safety enough to live and work.
For others, they might lose their ability to support family in their home country
Providers and Caretakers (someone who cares for a child or an elderly parent)
might feel guilt or shame, even burnout.
they can start to feel like they are “useless” or have “failed” their loved ones.
Remember: Talking about feelings might feel selfish or shameful, but it’s okay to talk with people you trust.
When Should You Reach Out for Extra Help?
Sometimes, losing a job can lead to feelings that are hard to manage alone. It might be time to get extra support if you:
Feel sad or anxious most days for a couple of weeks or more
Can’t sleep or eat normally
Pull away from friends and family
Feel hopeless or have thoughts about giving up
Reaching out isn’t a sign of weakness. Talking to a trusted friend, family member, or therapist can be the first step toward feeling better.
Ways to Take Care of Yourself
Know your rights and resources:
Look into unemployment benefits and don’t be shy about asking your former employer about severance pay, unused vacation, or health insurance options. If your employer has an Employee Assistance Program (EAP), use it. Community centers and benefits offices can also help and translators are often available if you need one.
Take care of your mental health daily:
Keep a regular routine: wake up, eat, get some sunlight, move a little, and rest. Set small, doable goals each day, and try to limit news or social media if it makes you anxious.
Stay connected:
Talk with people who “get it” (friends, family, or even others who’ve been laid off).
Doing things that give you meaning, whether that’s music, prayer, writing, or walks can help a lot. This can be a church, mosque, your faith community, and/or mahber.
Support groups, whether in person or online, can also be helpful. You might be able to start connecting with other trusted co-workers or community members to talk and connect regularly about this topic.
Practice how you talk about your layoff:
Answering questions about a layoff can also be very challenging. You don’t always have to discuss this. But if you choose to, here are some tips:
Instead of saying “I got fired,” try “The company had to remove some positions and my position was affected.” Or, “I’m taking time to figure out what’s next for me.”
And if you cannot find a job immediately, in a few months or longer, there are ways you might also respond to questions. You are allowed to:
Say that you appreciate their curiosity but you don’t feel ready to talk about this. “Thank you so much for asking. I feel a bit too tired to talk about this now but I will write or call you if I need your support.”
Say you are having a hard time and could use their support in a specific way.
Taking Your Time with the Job Search
The job search can be a very long process. It’s important to be kind to yourself throughout. As you search for a new job, here are some things you can try to help with your job search:
Setting limits on how long you job hunt each day (like 1–2 hours).
Taking breaks to recharge.
Exploring new skills, part-time work, or different career paths.
Celebrating small wins: applying to one job, updating your resume, or doing an informational chat counts!
Networking and informal coffee chats can open doors, so remember you can rely on your relationships and people you know.
In our cultures, it can feel like asking for help, support or resources is “begging.” But think about the last time you helped someone who benefited from your support. How did that feel? Remember, asking for help and support is NOT “begging.”
Conclusion
Layoffs happen for lots of reasons, almost none of which have to do with your worth or abilities. It’s okay and normal to feel upset, angry, or scared. Your mental health is just as important as your job search. With time, support from the community, and caring for yourself, you’ll get through this.
Remember, you’re not alone, and you’re still valuable and worthy, no matter your job status.
- Kissu Taffere, LCSW
