Layoff to Liftoff: Surviving Downsizing in the Tech Industry

Breaks

Taking a break from work is often looked down upon in tech culture, but our brains aren’t built for continuous conscious work. Personal downtime doesn’t detract from work uptime; in fact, it supports it. Make sure that you do the following:

• Schedule breaks throughout the day: Take short breaks to rest and recharge — and take them away from your computer! A change of scenery from your job search environment can help you stay motivated and avoid burnout.
• Make time for exercise: Sometimes, a short break isn’t enough to get you out of a rut. You might find that taking a longer break to exercise will energize your body and give you a much-needed mental boost.

Evenings

If you were working, evenings would make up your free time on weekdays. You should set up your evenings so that when you land your next job, the shift back to employment won’t be so jarring. You should also take advantage of the mental and emotional recovery that we go through at the end of the day.

• Work on personal projects: If you have any personal or freelance projects, make time for them. They’re a great way to sharpen your skills and learn something new. You can even add the result to your work portfolio. Once you’re back at work, the evenings could be your “side hustle time.”
• Make time for hobbies: Partake in your hobbies, or take up new ones. They’re a nice break from work, and they’re good for your mental health.
• Reflect on today: Review what you accomplished during the day and what you can improve on or do differently tomorrow to make things better for “future you.”
• Prepare for tomorrow: Outline your goals for the next day. This can include setting specific objectives for job applications, networking, and learning activities.
• Relax and unwind: Do whatever helps you at the end of a working day. It could be reading, watching a movie or TV show, indulging in games (video, board, or card), or spending time with friends or family.

Stay Healthy

It’s too easy to become so focused on dealing with your next job that you forget about your physical and mental health. This is a mistake — bad health tends to have a cascading effect on your personal and professional life when times are good; it’s much worse when you’re without work. Staying healthy during a layoff can take up an entire article by itself, but this article wouldn’t be complete without a couple of tips:

• Get some exercise: Exercise, which can range from a walk around the block to lifting weights or high-intensity interval training, makes being laid off more bearable. It releases endorphins to reduce your stress and generate feelings of well-being. Being laid off is often an exercise in frustration, and the release that comes from a workout can counter that. You’ll also feel stronger, and I find solutions to problems come to me when I exercise. Also, if you exercise outside, you’ll get a chance to reconnect with your neighbors and neighborhood.
• Connect with friends: People with good friendships are happier, healthier, and feel less stressed, which is even more necessary now. Being laid off triggers an instinctive response that was useful when being kicked out of the tribe meant certain death. You can reduce this bad feeling with the presence of friends. Take advantage of your newfound free time to reach out to them — especially if they’ve also been laid off.
• Find your circle of trust: Identify the friends you trust most — the ones you can confide in and seek advice from. Be deliberate in this selection process; they should be people whom you can go to when having one of those “Dark Night of the Soul” moments that pop up from time to time after you’ve lost your job.
• Be wary of “self-soothing”: If you cope with stress or unhappiness with snacks or alcohol, watch your intake. It’s easy to overindulge during such times, but maintaining control can help you stay both physically and mentally healthy.
• Seek counseling if you need it: Just as you would seek professional help if you were physically injured at work, you should consult a professional if your mental health is suffering. The American Psychological Association says you should seek counseling if being laid off…
  • Causes you to think about it or cope with it for at least an hour each day.
  • Makes you feel embarrassed or makes you want to avoid others.
  • Caused your quality of life to decrease.
  • Has negatively affected school, work, or relationships.
  • Has led you to make changes in your life or develop habits to cope.
• If you’re in the U.S., you have a couple of extra issues to contend with:
  • Choose the health insurance option that works best for your needs. That could be continuing your current coverage with COBRA, enrolling in an insurance plan at the ACA Marketplace, or signing up for short-term health insurance.
  • If you have prescriptions, see if you qualify for programs that allow you to fill them at a lower cost or for free, including Medicare or Medicaid.
  • Take advantage of your health insurance before it runs out. See if you can reschedule any upcoming doctor, dentist, and ophthalmologist appointments to do so.

• Causes you to think about it or cope with it for at least an hour each day.
• Makes you feel embarrassed or makes you want to avoid others.
• Caused your quality of life to decrease.
• Has negatively affected school, work, or relationships.
• Has led you to make changes in your life or develop habits to cope.

• Choose the health insurance option that works best for your needs. That could be continuing your current coverage with COBRA, enrolling in an insurance plan at the ACA Marketplace, or signing up for short-term health insurance.
• If you have prescriptions, see if you qualify for programs that allow you to fill them at a lower cost or for free, including Medicare or Medicaid.
• Take advantage of your health insurance before it runs out. See if you can reschedule any upcoming doctor, dentist, and ophthalmologist appointments to do so.