Surviving Layoffs: Protecting Your Mental Health

I survived three rounds of layoffs…

Over the course of my career, I’ve survived three rounds of layoffs, all at the same company. Each time, I found myself among the so-called “survivors.” But surviving a layoff isn’t just about keeping your job. It’s about navigating a wave of complex emotions and instability that follows.

It’s hard to describe the emotional toll of seeing colleagues, mentors, and friends let go, especially in a place where the biggest reason people stayed was because of the people. In the aftermath, I often caught myself wondering: Would it have been better to be laid off too? Would it be easier to leave than to stay in a place that suddenly felt like a sinking ship?

Each time, practicality ultimately won out. I needed the income. But that didn’t make it emotionally easier.

Why do I feel so bad?

When a company lays off a significant portion of its workforce, especially if handled poorly, it creates a prolonged period of instability. During this time, emotions run high, and understandably so. I noticed that every conversation with colleagues became a cycle of negativity. Our regular catch-ups, which used to be fun, supportive, and energizing, turned into repetitive venting sessions. Layoffs were all we talked about. And while processing shared grief is necessary and important, unchecked negativity tends to spiral quickly.

These conversations, while rooted in a shared experience, started to take a toll on my mental health. The negativity became a loop I couldn’t escape, and it began affecting my mood, my focus, and even my relationships outside of work.

Something had to change

That’s when I realized something had to change.

I began pointing out that our chats were no longer helping anyone. I acknowledged the hurt and frustration but suggested that maybe we start focusing on something else, even small, positive things. To my surprise, people were receptive. Nobody wanted to feel stuck in a constant state of frustration and sadness.

This shift didn’t fix everything. It didn’t erase the loss or solve the problems that came with the layoffs. But it helped me, and it helped some of the people I talked to. And sometimes, that’s enough.

If you’ve recently gone through layoffs and this feels familiar, here’s my advice: stop dwelling on what has already happened. Focus on the present. Look for purpose in other parts of your life, whether that’s in your relationships, hobbies, or personal growth. Putting your energy there can help you center yourself and feel better. I can promise you that.