You’ve Been Laid Off—Now What? Practical And Emotional Strategies To Rebuild And Thrive

Post by Laurel Donnellan and Sarah Feely

Change is disturbing when it is done to us, exhilarating when it is done by us. Rosabeth Moss Kanter

Losing your job is one of life’s most destabilizing experiences. 

Whether you saw it coming or were blindsided, the following emotions can be overwhelming: shock, grief, anger, fear. In today’s economic climate, layoffs are becoming more common, but that doesn’t make them less personal or painful. The keys to moving forward are emotional resilience and practical action. Here’s how to do both.

Acknowledge Your Emotions (But Don’t Let Them Define You)

The first step after a layoff is permitting yourself to feel. You’ve just experienced a significant life change, and ignoring the emotions that come with it won’t make them disappear. Ignoring emotions depletes the body of physical energy, much like running a marathon without refueling. Recognize your feelings and process them in healthy ways—talk to trusted friends or a mentor, journal your thoughts, or even seek professional support if needed. 

While allowing yourself to feel and process the loss, do not let job loss define you. A layoff does not determine your worth or future potential. 

Reframe the Narrative 

While it’s natural to view a layoff as a setback, consider the possibility that it might be an inflection point in your career. Many professionals who have experienced job loss later find that it led them to more fulfilling, higher-paying, or more aligned opportunities. 

Instead of asking, “Why did this happen to me?” try asking, “What’s next for me?” Compassionate Leader’s Circle’s Chief Learning Officer and executive coach, Sarah Feely, works with many clients facing career transitions and offers, “Make this next career chapter be one that is intentional and exhilarating. Use this crossroads to explore the self—passions, strengths, and values. It will lead to finding fulfilling work.” 

Use this time to reassess your career goals, explore industries you may not have considered, or even start a passion project that could turn into a business venture. A layoff can be the catalyst for long-overdue career growth and reinvention. Connecting with your values, passions, strengths, and amassed professional skills is an empowering way to move forward with intentionality. Our Pause for Purpose curriculum is one example of an intentional step toward making a career change or pivot with passion and purpose. 

Maintain Perspective and Stay Optimistic

It’s easy to view a layoff as an end, but it’s a transition. Some of the most successful professionals and entrepreneurs have experienced setbacks before reaching their most significant achievements. Your next opportunity could be even better than your last job.

Remember: You have value, you have skills, and you have options. Take it one step at a time, and before long, you’ll be able to look back at this chapter as a pivotal moment in your career—not as a defeat but as a new beginning.

Prioritizing self-care will help you maintain resilience:

• Stick to a routine: Even if you’re not working, maintain a schedule that includes job searching, physical activity, and personal time.
• Exercise and eat well: Movement helps combat stress and anxiety. Whether it’s yoga, running, or a daily walk, staying active is essential. Avoid emotional eating or skipping meals due to stress.
• Seek support: You’re not alone in this journey. Connecting with a support group, a career coach, or even close friends can provide emotional reassurance and guidance.

Take These Immediate Practical Steps

While emotions are essential to acknowledge, action is equally crucial. Once you’ve processed the initial shock, start taking strategic steps toward your next opportunity:

1. Get Your Finances in Order

The financial impact of a layoff can be one of the biggest concerns. Start by reviewing your budget and cutting unnecessary expenses. If you received severance pay, plan how to stretch it. Check if you qualify for unemployment benefits, and don’t hesitate to apply—it’s a safety net designed for times like this. If you have outstanding debts, consider negotiating with lenders for lower payments while you’re between jobs.

2. Update Your Resume and LinkedIn Profile

Your job search begins with a strong, updated personal brand. Highlight your accomplishments, not just your responsibilities, and tailor your resume to reflect your measurable impact in previous roles. A well-optimized LinkedIn profile can increase your visibility to recruiters. Ensure your headline and summary communicate your skills, strengths, and what you’re looking for next, and ensure your experience section is clear and concise, incorporating relevant keywords that align with the type of work you're pursuing.

3. Activate Your Network

Most job opportunities come from referrals rather than online applications. Jobvite states that referred candidates are 4x more likely to get hired than their non-referred peers. Reach out to former colleagues, mentors, and friends. Let them know you’re looking, and be specific about your skill set and what types of roles you seek. Attend industry events, webinars, and networking meetups to stay engaged. Being proactive can speed up the job search process and uncover hidden opportunities.

4. Consider Upskilling or Pivoting

This could be the perfect moment to invest in yourself. Identify in-demand skills and consider taking courses, earning certifications, or enrolling in short-term training programs. If layoffs have heavily affected your industry, consider whether a career pivot is worth exploring. Leverage free or affordable learning platforms like Coursera, LinkedIn Learning, and Udemy to build relevant skills. If you're considering a career pivot, clearly communicating the transferability of your skills from past experiences is key. Show potential employers how your skills and knowledge can add value to their industry and role.

5. Prioritize Mental and Physical Well-Being

Job loss can take a toll on both mental and physical health. It may be counterintuitive, but think about shifting your priorities and scheduling your time in this order: 

1. Activities that support Mental and Physical health
2. Activities that support your significant relationships with family, friends, and community
3. Activities related to your job search or transition

Focusing on #1 and #2 will give you more fuel for #3.  

At Compassionate Leaders Circle, we offer people who have been laid off a discount for our Pause for Purpose Curriculum through September 1, 2025. Use the code WESEEYOU50 to give yourself or someone else the gift of Purpose Lab.

Originally published at Forbes.com