Staying Grounded After a Layoff

A layoff is a life disruption, not a definition of your worth. The goal isn’t to rush forward. It’s to steady yourself first. 

A layoff can feel like the ground suddenly shifting beneath you.

One moment you’re moving through your routine, contributing, planning, building… and the next, everything changes. It’s not just a professional disruption. It’s emotional. It’s physical. It’s deeply human.

Shock. Anxiety. Grief. Mental fog.
These responses are not weakness, they’re biology.

When something that feels tied to our identity and security is removed, the nervous system goes into protection mode. Fight. Flight. Freeze. Overthinking. Restlessness. Exhaustion.

And in that state, the instinct is to react quickly.
To fix it.
To rush.
To prove.
To find the next thing immediately.

But the most important thing you can do first is something much simpler:

Get grounded. 

Because this moment is a temporary crisis, not a reflection of your value.

Stabilize First

In the early days, it’s important to allow the reality of the experience to land. You may feel anger. Sadness. Fear. Disorientation. All of it is normal. Give yourself space to process what happened without trying to immediately make meaning out of it. Then gently turn your attention to what needs care right now:

• Connect with a few trusted people.
• Review practical next steps like severance or financial planning.
• Give your body and mind a little time to rest.

Structure helps restore a sense of safety. Even something simple like waking up at the same time, eating regularly, going for a walk, can bring steadiness back.

Calm the Nervous System

When the nervous system is activated, it’s hard to think clearly, make decisions, or see possibility. So the work begins with regulation. Breathe slowly. Move your body. Step outside. Bring yourself back into the present moment.

Simple grounding practices can help interrupt spirals of anxiety:

• Slow, steady breathing.
• Noticing what you can see, hear, and feel around you.
• Gentle movement to release tension.

And if your mind starts looping, give it a container. Set aside a small “worry window” to let thoughts come out, then gently shift your focus back to the day. You’re not ignoring reality. You’re helping your system stay steady enough to move through it.

Build Small Momentum

When everything feels uncertain, large goals can feel overwhelming.

So instead of asking, “What’s next for my life?”
Start with, “What’s one small step today?” 

Update one section of your résumé. Send one message. Make one call. Small movement builds confidence. Confidence builds energy. Energy builds momentum.

Treat the search like a rhythm, not a race. Set a few focused hours, then step away and live your life. And remember, you are more than your role. Reconnect with the parts of you that existed long before your job title: hobbies, movement, creativity, relationships. This is part of staying whole.

Shift the Perspective

This is often the hardest part.

A layoff can quietly shake our sense of worth. But it’s important to separate the event from your identity. A layoff is a business decision. It is not a personal verdict. Many capable, talented, dedicated people have experienced it. It does not erase your contributions. It does not diminish your value. In time, you may even find space to ask a gentler question:

Was I truly aligned there?
Is this an unexpected pivot? 

Not immediately. Not while it’s still fresh. But eventually.

And through it all, practice self-compassion. Speak to yourself the way you would speak to someone you love.

A Simple Daily Anchor

If everything feels uncertain, return to this:

Get up. Dress up. Show up, for yourself. 

Some days that might mean:

• A walk outside
• A conversation
• One small constructive step

That is enough.

You are not starting from nothing. You are starting from experience, resilience, and everything you’ve already lived through. This is a pause. A transition. A moment to steady before the next chapter unfolds.