Let’s talk about layoff anxiety...

Those who stay behind after a critical period of layoffs can experience an array of challenges. Dealing with the effects of workforce reduction can leave individuals with an inherited increased workload; work processes or workflows might change. There may be an overall sense of low morale in the workplace regarding the emotional toll of dealing with the aftermath of navigating layoffs. Employees may feel a sense of grief related to losing collegial relationships, a general sense of job insecurity and survivor’s guilt. You may find yourself asking questions, such as “Will I be let go next?” or “Is my job safe?” These valid concerns can also generate a sense of anxiety, uncertainty and bring some discomfort in moving through these difficult times. Here are some general tips that may help mitigate these challenges and help you be cognizant on how to prioritize your well-being.

1. Notice and make room for the feelings that you are having as part of this change. Do not try to suppress uncomfortable emotions, instead, try to actively identify what you are feeling. Practice identifying the underlying feelings. For example, anger is an expressed emotion that is often driven by underlying emotions of frustration, fear or worry.
2. Be mindful of the narratives playing in your mind, notice any negative self-talk. It is important to observe your thoughts as they can impact the way you feel. Instead, practice active mindset shifting. Ask yourself questions, such as “What is another way to look at this situation?” or “What would I tell a loved one going through something similar?”
3. When you catch yourself going in a downward spiral, try giving your mind a break from these thoughts. Try jotting down what you are thinking about, or your worries. Write whatever comes to mind related to the stressor(s), there are no prompts or writing entries. Allow your mind to openly express itself in words.
4. Continue to monitor your inner dialogue, as what you tell yourself does not always reflect reality. Practice reminding yourself that we cannot always be in control and we can focus on how we choose to manage what happens to us.
5. Take care of your body by thinking of your basic physiological needs, i.e., nurture your body with food and water, make sure you are getting enough sunlight and fresh air, monitor your sleep, and ensure that you restore your energy by moving your body (even if it is for a few minutes).
6. Create opportunities to connect to other parts of your identity outside of work. Use some time to invest in other areas of your life, such as engaging in a hobby and focusing on health, relationships, spirituality, etc. When things at work do not go well, it is important to remain connected to other parts of your life.
7. We can hold onto a perceived sense of control by mentally rehearsing our response to worst-case scenarios. For example, ask yourself “What would I do if I was laid off?”, “What would be my next step?”, “What is my plan?” Try thinking and planning ahead should another layoff occur, such as creating contingency plans as it can provide a sense of control when faced with an uncertain situation.
8. Increase a sense of calmness by taking proactive measures. Depending on your situation, think about connecting to your professional network. Set aside time to update your resume or professional profiles to increase a sense of comfort knowing you are prepared, even if layoffs do not apply to you.
9. Practice vulnerability and allow yourself to accept support from people you care about. Let those around you know what you need, whether it is just being heard or going out for a distraction. For some individuals, accepting or asking for help may be challenging, but be mindful that this is the time to be intentional regarding staying connected.
10. Remind yourself that you have faced challenges before and about your capability to overcome hard things. Try asking yourself, “What are 3 of the hardest things that I had to overcome?” and “What did these experiences teach me?” Think of past experiences where you coped with challenging times and how it led to building resiliency.

Did you know that the UCLA Staff & Faculty Counseling Center can assist you in coping with traumatic events? Please call us today at: (310) 794-0245.