What’s the emotional toll of being laid off—and how do people cope?

In the days and weeks that followed, my ex-colleagues and I stayed in close contact. It was vital for my emotional survival during that time. Since we’d gone through the same experience, we understood each other without having to explain. We chatted, we exercised together, and we felt less alone.

It was also cathartic to write a Medium article about the emotional toll of a layoff. The response I got from readers helped break the isolation I felt. I realised that my feelings were justified, that many people in my network had been through similar experiences, and that my own story could help others. And it helped me feel that I wasn’t muted, that I could still speak.
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Advice for people who are struggling after a layoff:

Accept that your life has been deeply shaken. You’ve had the rug pulled out from under you. Put your feelings in writing, call your friends, and talk to people who understand. If you can afford to, don’t jump on the next opportunity out of fear and panic. Always prioritise your own wellbeing, which includes looking for an employer who values you as a person.
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Advice for companies that want to reduce the emotional impact of a layoff:

The work of laying off a team doesn’t end when you’ve made the financial decision to reduce headcount—it actually starts there. Be clear, thoughtful, and timely in your communications. Don’t leave people guessing, because the uncertainty and fear is unnecessary and excruciating.

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“I felt empowered by owning and telling my story” - Cristina Arbini

Cristina Arbini has spent over a decade in marketing, communications, and employer branding.

I was on holiday when my phone lit up with panicked messages from my colleagues. A US news outlet had just reported layoffs at my company—before we’d been told anything.

The company had just closed the books on a successful year. In my team, at the Italy office, we’d exceeded our targets. It was July and I was enjoying a holiday with my husband and child. I was also four months pregnant with my second child. It was a happy and peaceful time for me, both personally and professionally.

But that afternoon, it was chaos and confusion when the news broke in the US, where the company is headquartered. There was a real lack of clarity over who was impacted, and who wasn’t. My manager knew nothing, and was as lost as I was.

I experienced a terrible feeling of isolation because suddenly there’s a wall between you and everyone else. It took two more weeks for employees in Europe to receive a proper follow-up email with more details. Until then we were just left in limbo.

Being laid off while on holiday, while pregnant, and having given many years to a well-respected company—it was a surreal experience. The way the communication was handled was a shock. I felt betrayed.

The next two weeks were an awful struggle. I wasn’t myself. And I felt bad that I couldn’t be present for my husband and child while we were on holiday. Especially when you have a young child, you have to keep going for their sake.

What helped me recover was my network. I started reaching out to friends, family, and colleagues. I sent an email to all the people and clients I’d worked with in the past 9 years explaining the situation, including the fact that I was pregnant.

I wanted to own and tell my version of the story before the official story hit the news in Italy. I didn’t want clients or ex-customers to find out from other sources—I wanted them to hear it from me. I wanted to remind them about my skills and value, and that I’d be looking for a new role after the baby.

The support I received helped a lot. Amazingly, some of those people stayed in touch and I received job offers the following year. 

But everyone eventually finds other jobs. For me, the most important thing is how empowered I felt by taking control of my story. If you put yourself out there with authenticity, you can have very positive outcomes.
 

Advice for people who are struggling after a layoff:

Reach out to your network for support. Be specific about how they can help you, whether it’s an introduction or a coffee chat. Own your story and share it candidly.
 

Advice for companies that want to reduce the emotional impact of a layoff:

Communicate the details to the people affected in the most compassionate way possible. If 1-to-1 calls aren’t possible, at least make it a group call followed by a Q&A. And if possible, offer mental health support to those affected—and also those that aren’t. Lay-offs put your culture and values to the test. How you handle this situation says a lot about your true company values.

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“I’m prepared for the valleys that come with the peaks” - Shayna Hodkin

Shayna Hodkin is a writer, editor, and content strategist. She lives in a not-that-big city with two big dogs and a regular-sized spouse. Her work has been published all over the internet.  

I’ve been laid off twice—and neither came as a surprise.

Most recently I was the content lead at a small startup that cut 20% of its staff over the course of a few weeks. I was the first one affected. Creatives in tech make a lot of money—more than we would in other fields—but layoffs are almost inevitable at some point. That doesn’t make it right, but we need to be prepared. 

I got the news on a Wednesday. My manager came onto a pre-scheduled call and said, “I’m so sorry.  Unfortunately, due to changing business needs, your position is being eliminated.”

Then the director of ops came in and started explaining the severance package and health insurance. I kept saying, “Okay. I understand. Thank you.” They kept asking if I needed anything, because I was almost too okay. 

But let’s say I’d gotten upset. If I’d cried or raised my voice or lashed out, I still wouldn’t have gotten my job back. Especially as a woman, I take pains not to be labelled “dramatic” at work. Sometimes that means intentionally shutting down.  

I have good intuition, so I’d already started preparing for this scenario. The previous weekend, I’d asked a friend to help me look for jobs. “You’re not getting laid off,” she’d said. “You’re just anxious.” So the first thing I did was text her: “Ha ha, I got laid off.”

"I held no ill will at the time, and I still don’t. It was a small startup. Shit happens."

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They gave me a generous severance package and health insurance.

My direct manager texted a few times in the weeks after, asking how I was doing and how he could support me. He and a close friend from sales are the only ones who reached out. Once you’ve been laid off, people tend to distance themselves from you. No one wants to acknowledge that it could’ve been them, or that they might be next.

I’m not justifying layoffs as a budgeting tactic. I think it’s unethical to hire and fire. But being angry won’t serve me, so I’m choosing to process this as a learning experience. I don’t think I’ll ever allow myself to stop interviewing or applying again. In tech, job security doesn’t exist. 
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Advice for people who are struggling after a layoff:

Yelling and crying when they break the news won’t help. Stay calm. Try to control the narrative as much as possible. Work with leadership to make the announcement of your departure to the team, especially when you’re the only one from the team or company being laid off.
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Advice for companies that want to reduce the emotional impact of a layoff:

For companies: If you have a choice between laying people off earlier and giving them more severance or waiting longer and giving less, do it quickly and generously. Especially in the US, where healthcare is a nightmare, that financial cushion will be critical during the job search. 

For managers: Be clear what the meeting is about so it’s not a painful surprise. Come prepared with contacts that you can introduce them to, or roles that might be a good fit where you can refer them. Tell them they did great work and highlight examples of their success. Keep checking in and sending those referrals.

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“It was the fresh start I didn’t know I needed” - Joe Mawby | Swoop

Based in Liverpool, Joe Mawby has done a bit of everything, from being a mechanic in motorsports to working in hospitality and mental health. He’s currently a business development manager at Swoop.

I was only one month into a new job in a new industry when I was made redundant.

I’d recently switched from hospitality to mental health, and was excited about selling a service that helps people. I was learning a lot, building relationships, and really enjoying the work.

Meanwhile, my partner and I decided to fully embrace a remote lifestyle by combining work and travel. So I was working from Lithuania when I received the news.

I had no idea it was coming. I'd just finished my one month of probation, and it was business as usual that Monday morning.