Rebounding From a Layoff: Your Emotional To-Do List
Getting laid off is brutal.
The headlines remind us how widespread it’s become. Just last week alone, more than 4,100 U.S.-based tech employees were laid off, according to Crunchbase. The scale is staggering—and yet when it happens to you, the experience is deeply personal. It can feel like the ground has been pulled out from under you.
For many of us, being laid off doesn’t just bring practical challenges—it unearths deep emotions like doubt, anger, sadness, betrayal, and feelings of not being enough. The instinct might be to outrun or skip these emotions. You can do that—but it will likely make this period far more difficult. These emotions exist for a reason and need attention.
At its core, a layoff often carries a trauma-like quality: it strips away choice. It happens to us, not because we wanted it. Our nervous systems aren’t built to easily process that.
Your life was suddenly disrupted on a deep level—by people you likely respected and trusted. Work isn’t just work—it’s tied to our value, our sense of worth, our security, and that of our loved ones. This upheaval may need not just practical attention, but also emotional recognition.
Until we really hear these emotional layers, they’ll remain loud and disruptive. Only then can we begin to find resolution.
I’m a tech veteran turned therapist working with high-achieving professionals. More and more of my former colleagues are being affected by these layoffs. Here’s my emotional to-do list for the immediate aftermath.
Establish a Morning Routine
The days after a layoff can feel strange. No Slack messages waiting, no weekly meetings on the calendar—just open time you didn’t plan for.
Creating a morning routine helps anchor you and sets the tone for the day. I once heard mindfulness described as “soft readiness”—the ability to meet whatever comes with steadiness. That kind of flexibility takes some coaxing; most of us don’t wake up naturally calm and centered.
For parents, this routine may start after drop-off. You can also experiment with waking earlier or carving out time once the household settles.
A balanced morning routine includes both body and mind:
Body: Move. Bonus points if it’s outside. This doesn’t need to be a multi-mile run; even stretching, yoga, or a gentle walk helps you reconnect with your physical self.
Mind: Meditate. Apps like Headspace or Insight Timer can help, or simply set a timer. If you’re new, start with 3 minutes. Sit comfortably, close your eyes, and focus on your breath—counting each exhale 1–8 before starting over. When your mind wanders (and it will), just return to the breath. Even one moment of coming back counts.
Build Your Bubble
This is a time to surround yourself only with people who fill you up. Share your news selectively—with those who will support you and remind you of your worth. If possible, schedule time with them.
It’s also a great time to step back from social media. While it can be fun, scrolling through highlight reels of other people’s lives is rarely the medicine you need right now.
If you’re able, give yourself a short grace period—no applications, no networking, just time to land. Financial pressures may not make this realistic for everyone, but even a week to find your bearings can help you start the next chapter with more clarity. And if you never gave yourself that pause, it’s not too late to start now.
Use this space to do what truly restores you. What do you reach for on vacation? Try offering that to yourself now. You have an open day—follow your curiosity and do what feels good in the moment, without needing to over-plan.
Feel Your Feelings
Yes, this part matters. Making time to feel your feelings prevents them from boiling over into panic, anger, or impatience with loved ones. Emotions need a release valve.
Try setting a daily timer—maybe just 5 minutes—to ask: What needs to be felt right now?
Look to your body for cues. Emotions often show up in the throat, chest, or belly. Notice what’s there without diving into the story behind it. Study the sensation with curiosity: How does it show up? How strong is it? Approach it like a naturalist observing the world.
This practice won’t erase discomfort, but it helps you digest it. Over time, you’ll feel lighter, calmer, and better able to move through your day.
