As an executive coach, I’ve helped thousands of people find a new job after a layoff. In over a decade of this work, I have seen more than 95% of clients terminated not because of their own poor performance, but for business reasons such as a merger or acquisition. , increased industry competition, a weak economy, or company restructuring. which leads to humiliation.
Research from Zippia shows how common the layoff experience is in corporate America. In 2021 alone, there will be 17 million layoffs. Studies have also found that:
- 40% of Americans have been fired or quit their job at least once.
- Almost half (48%) of Americans have removal anxiety.
- 28% of Americans have been out of a job in the past two years.
In a 2022 survey of more than 1,300 CEOs of large companies worldwide, including 400 in the US, KPMG found that 91% of respondents believe that there will be a recession in the next year – which probably means further widespread decline in the number of people.
Despite the fact that factors beyond any employee’s control cause the majority of layoffs, most of the people I coach think wrongly. they blame must be shouldered. As their immediate work suddenly stops, they think that colleagues who remain in their positions are valued while they are not. It’s easy to start thinking about possible explanations like, “I did something to make it happen,” “If I had been more dedicated, I wouldn’t have been affected,” or “I should have paid more attention to. management.”
Losing a job can feel personally devastating and difficult on your mental health. Along with the many hits from loss of income, status, daily structure, social support, self-esteem, and identity, there is also the inherent uncertainty that often comes with mapping out your next career move. To add to the problem, many organizations don’t talk their humble plans with the care and respect employees deserve.
To cope with the intense stress and pressure of a layoff without making it personal, try these five strategies:
Name your feelings.
According to executive coach Deborah Grayson Riegel, when something threatening or stressful happens, it’s common to blame yourself, beat yourself up, and/or be destructive — even though these responses aren’t helpful or productive. “In contrast, noticing and naming your feelings in neutral language, putting them into perspective, focusing on the positive, and making a plan is more helpful and adaptive,” says Riegel.
Acknowledging your emotions creates space between you and that feeling, which helps you feel calmer. When you lower your stress levels, your amygdala — that part of your brain involved in “fight-flight-freeze” mode — gives you space to make a more conscious response. With this in mind, take time to acknowledge what happened, think about the loss, and identify your specific feelings, whether anxiety, anger, stress, shame, embarrassment, or sadness. Grieving is a natural part of healing from any kind of loss, so people often experience typical grief reactions — including denial, anger, and depression — after being laid off.
Ask colleagues to reflect on your strengths.
After losing a job, you may feel overly aware of your weaknesses, but let it go – you need to talk about your strength to pursue your next career step. To bring your capabilities into sharper focus, ask former co-workers to ponder these questions:
- When you saw me at my best, what did I do?
- What is meaningful to you about this experience?
- How does it affect me?
- What strengths do you notice?
When you receive their answers, organize them by themes such as team building, integrity, perseverance, and curiosity. Finally, write a description of yourself that summarizes the information. This exercise will help you not only remember your strengths, but create a workable plan to build on them during your job search.
Prioritize your next steps.
While your confidence may still be shaken, you need to move beyond any self-doubt and move on your career path. By setting a professional goal and taking on challenges, you can begin to regain confidence in your ability to succeed.
The key is to simply commit to doing something that will advance your career intentions – for example by cataloging your achievements, updating your resume, asking trusted people in your network for of feedback, and strategically reaching out to network contacts who can provide insight into a future career. places. Other actions may include updating your LinkedIn profile and creating a list of target organizations.
Consider starting a side hustle.
As an additional next step, consider generating some income through a business venture – for example, by diversifying your portfolio of consulting/advisory projects during your job search or construction. a business idea that you want to pursue. cchief human resources officer and consultant Yuri Kurman advised his client, who was laid off from a fintech startup, to diversify his portfolio of consulting/advisory projects alongside his new full-time job. When one of her clients was let go from a law firm, Yurman coached her to focus her time on building her wellness consulting practice, which she wanted to grow but didn’t have time to work on. who is full-time as a lawyer.
Starting a side hustle is a great way to see what you can do on your own, and it offers a perfect testing ground to try out a new career path or convert talents. and fun to be money makers.
If you have time on your hands due to a layoff, this may be the ideal opportunity to use a side hustle to increase your job search. Some side hustles have the added benefit of generating the same income as a full-time job – or more. It is also a good way to build career insurance as a fallback option during unemployment or economic uncertainty.
Change your perspective.
Business journalist Natasha Souza has been fired twice. Souza says that “taking it personally prevents you from creating the mental space and emotional strength to transform yourself into a new identity and navigate this new phase of exploration in your career.” He suggests that “rather than stewing over the emotions that come with making it personal,” it’s more productive to use that emotional force to open pathways for future growth.
“A layoff can always be the best thing,” added leadership coach Rashmir Balasubramaniam. “It can be a catalyst for personal growth and an opportunity to move on to something more purposeful, happy, and fulfilling. If you’re willing to accept that thought, it can be a gift, an opportunity to take steps you might not have had the courage to take. “
It’s easy to feel ashamed, guilty, disappointed, or angry when you lose your job. But if you realize that many layoffs aren’t the least bit personal, it can help you stay focused on the future, not the past. Surround yourself with positive people, think about the obstacles you have overcome, and remember all that you have achieved. Instead of blaming yourself, build your confidence, and potential employers will take notice.
