Navigating Self-Care and Mental Health Amidst Layoffs
We spend a significant portion of our lives working. It makes sense that the intersection of work and self-worth becomes a delicate thing to balance. Being laid off can really knock our self-esteem, making it hard to focus on the task of finding a new job. For many, work isn't just a means to a paycheck; it's a source of identity and purpose. When that sense of purpose is suddenly yanked away, it can be a devastating blow to one's mental and emotional well-being.
It can be particularly difficult when layoffs hit a certain industry that is concentrated in one city. San Francisco has faced several waves of tech layoffs in recent years. The WGA and SAG-AFTRA strikes in Los Angeles rocked the entertainment industry, affecting people who weren't even on the picket lines. This kind of concentrated disruption can amplify the experience of getting laid off.
Even if you haven't been laid off, seeing coworkers and friends get laid off can be anxiety-provoking. Read on to see our tips for the witnesses to layoffs. Your experience is important too.
The Weight of Layoffs on Self-Worth
Getting laid off isn't merely a change in employment status; it can be a seismic shift in how we perceive ourselves. The loss of a job can trigger intense feelings of low self-worth, leaving us grappling with questions about our value and competence. The emotional aftermath can be messy. These feelings are entirely normal.
What To Do If You've Been Laid Off
If you've been laid off, it's important to stay connected to activities and relationships that fill your life with meaning. Here are some strategies to help you navigate this challenging period:
1. Connect with Loved Ones
Lean on your support system. This can be difficult to do, particularly if you are feeling any amoutn of shame. But your loved ones - the ones who really love you - don't view you any different. Spend time with family and friends who remind you of your worth beyond your job title. These connections can provide emotional sustenance during turbulent times.
2. Embrace Your Passions
Rediscover hobbies and interests that nurture your sense of self. Whether it's painting, hiking, playing an instrument, or gardening, immersing yourself in activities you love can be therapeutic. And yes, some of them may require a little bit of money. It can be tempting to deprive yourself of things you love for financial reasons. But within reason, it's okay to spend a little money to connect with yourself. A few dollars likely isn't going to make or break you financially.
3. Volunteer and Give Back
Contributing to causes and volunteer projects can offer a profound sense of purpose. It reminds you that you have unique skills and abilities to share with the world, regardless of your employment status. It's also a great way to meet people.
4. Maintain Structure
Create a daily routine that gives your day a sense of direction. This can include getting dressed, going for a walk, preparing meals, and setting aside dedicated time for job hunting. It should also include things you truly enjoy.
5. Seek Professional Help if Needed
If you find yourself sinking into a depression after a layoff, it's okay to seek help. Consider low-fee therapy training sites where therapists-in-training offer their services. Quality therapy can be more accessible than you might think.
Our friends at Stella Nova Therapy have some tips on this topic too — check them out!
The Anxiety of Watching Others Lose Their Jobs
It's not just those who have been laid off who are affected. Layoffs have a ripple effect through workplaces and communities. The fear of job loss can trigger a primal response in our brains, akin to responding to a physical threat. The reptilian brain, responsible for our fight or flight response, gets activated. We instinctively focus on our most basic needs - safety and security.
Activating Old Patterns
When your reptilian brain gets activated, you might find youself engaging in old patterns . You might not find yourself coping as well as you usually do. This is normal. Be compassionate with yourself. Make course corrections as needed.
Working Extra Hard To Avoid Being Laid Off
It's also tempting to work extra hard to avoid being the next to go. While this is understandable, remember that layoffs are complex situations. They're not as simple as performance-based dismissals. While you do want to show up to your job and do good work, try to remember that layoffs aren't solely about who does good work.
Why You Might Struggle To Focus Amidst Layoffs
During typical times, our mental energy is directed towards general cognition and productivity. When layoffs loom, our energy shifts towards survival, emotional regulation, and social functioning. What's left is channeled into cognitive tasks, often resulting in reduced work performance and focus.
This internal tug-of-war can lead to a host of challenges. Some may find themselves overwhelmed and unable to concentrate on their daily tasks. Others may experience a state of mental freeze, making it difficult to prioritize basic needs and connect with others. Take it one thing at a time. Practice good self care. We've got some easy, affordable tips for self-care here.
Navigating Layoffs with Self-Compassion
Both those directly impacted by layoffs and those observing from the sidelines are navigating complex emotional terrain. The experience is multifaceted, touching on not just our financial security but also our sense of self-worth and belonging.
With compassion for ourselves and others, we can weather this storm. Embracing our passions, nurturing our relationships, and seeking help when needed are all part of the journey. Remember, you are not defined by your job, and your worth extends far beyond the confines of any workplace.
Teletherapy for Professionals in Los Angeles, San Francisco, and Santa Cruz
Amidst the anxiety of layoffs, remember that support is available. If you're struggling to cope with the fear of job loss or feeling overwhelmed by the ripple effects in your workplace and community, consider scheduling a free therapy consultation. Our compassionate therapists are here to help you navigate these challenging times with resilience and self-compassion. Take the first step towards healing and emotional well-being by booking your consultation today.
