So you survived your company’s layoffs. Now you may feel awkward and weird (grateful but also confused). Ironically, layoffs are stressful no matter if you lose or keep your job. The emotional impact on the “survivors” can be unsettling and full of unexpected challenges.
An intense mix of confusing thoughts and jumbled feelings are normal reactions to surviving a layoff. Although most survivors feel relief that their jobs have been spared from the “chopping block,” it’s often short lived and accompanied with a flood of severely uncomfortable emotions. Due to the intensity, these emotions can impact a survivors functioning not only at work but at home.
Comparable to anyone who suffers a loss, in many ways surviving a layoff can be like losing a friend or “work spouse.” In the blink of an eye, your best work buddy or friendly coworker are gone. It’s as if they suddenly moved away or died. Workplace routines become altered as familiar sights and sounds eerily end overnight, affecting the stability of the workplace. It can be downright depressing.
In general, the most common feelings of surviving a layoff are fear, anger, frustration, anxiety, resentment, betrayal and sadness. However, the most distressful is often guilt. Termed “survivors guilt,” it is a confused feeling consisting of relief and grief. A person might feel relieved because he/she still has a job but also feel guilty that she/he still has a job when other deserving friends and co-workers do not. Add in the additional stress caused by increased workloads, shifting procedures, tension, and unspoken rules to not openly talk about these feelings, an employee may become checked out and unproductive.
If left unchecked, survivors guilt can turn into a toxic mental state, not only hurting the person but also undermining the work environment. As prolonged feelings of vulnerability remain, an employee may seek escape in the form of alcohol/drug use, overeating, and/or other destructive behaviors. The additional stress can lead to sleep problems which can further deplete a person’s ability to cope effectively with life challenges. At work, a person may find that they feel disengaged and have lost their commitment and trust in their employer. Additional workloads may lead to thoughts of unfair compensation and resentment. Sometimes people isolate themselves, believing that “staying off the radar” will cause them to be spared if more layoffs are announced. Nonetheless, all these experiences can lead to an employee who does not feel secure at work. The insecurity can lead a person to lack motivation and be unable to take the necessary calculated risks that foster creativity and innovation.
It is perfectly natural for employees to have these experiences and struggle to handle these emotions. Unless acknowledged and attended to constructively, these feelings can take a heavy toll on both the employee and employer.
The following suggestions can be useful when in this situation:
Remain Calm
It’s easy for our thoughts to spiral out of control but catastrophizing the situation will only make you feel worse. You can take steps that will help ease the anxiety. Sometimes developing a plan can ease tension. Think of it as “crisis preparedness.” The mere act of developing a plan will help you to feel more in control and be less impacted by chance. Take time to try and quiet your mind and body.
Honor your Feelings
It can help to identify your feelings by quietly reflecting on the situation. Writing, journaling, music or art can be powerful mediums for tapping into what you’re feeling. As you go through this process, remember not to judge your feelings. Your feelings are normal reactions to what has occurred. Let them out. They provide you with information, but are not necessarily facts. Realize that guilt is normal and a natural reaction to a confusing and difficult situation.
Lean on Someone
Once you’ve identified what you’re feeling, it’s important to find trusted people with whom you can have an open and honest conversation. Communicate your feelings. Denying them or refusing to talk about the situation won’t make things better but will keep you stuck in a cycle of pessimism, negativity, and bitterness. If you can’t find someone trusted to speak with, consider talking with a professional. Most companies have an EAP (Employee Assistance Program) that provide confidential counseling with skilled professionals in your area.
Steer Clear of Gossip and Rumors
Although in the moment it may be tempting to engage in gossip or perpetuate rumors, this is unproductive behavior which will make things worse for yourself and everyone else. Talking with others can be helpful but when it turns toxic no one wins.
Mourn the Loss
It’s important to grieve your loss. Not only have you lost your relationship with people, but also your sense of stability, familiarity, and habits. It’s only through mourning that healing can begin.
Take care of Yourself
Falling to pieces will not change what has already happened. Recognize that this transition will increase your daily stress. Take proactive steps to make sure you are keeping your life in balance. Exercise, eat healthy, get enough sleep, mediate, and/or engage in hobbies or whatever supports you. Avoid resorting to alcohol or drugs to escape. You won’t be any good to your family, friends, or employer if you neglect or abuse yourself. Be watchful that you don’t fall into the trap of neglecting your home life, especially as your company may want you to do more work with fewer resources.
Be Proactive
Take steps that build your confidence. Touch up your resume. It’s easy to forget about all the great skills we bring to an employer. Refreshing your resume is a great way of reminding yourself why you were hired. It can give you a confidence boost that if needed you could be hired elsewhere. Although you may not need it now, knowing that it’s ready can be calming.
Don’t be afraid to have a heart to heart talk with your employer. If your workload is becoming overly burdensome, be willing to have an honest yet professional discussion with your supervisor. Just because you tactfully discuss the workload or environment, doesn’t mean you’re next on the “chopping block.” In the majority of cases, supervisors respect employees who are honest and speak up constructively.
Keep Perspective
It’s hard not to fall into the trap that of thinking that the company doesn’t care about you or your peers. The bottom line - layoffs are a business decision and not personal. Always remember that you are more than your job. Your job is a tool that helps you live but you are not solely living to work. Find purpose and meaning in the type of work you do, not where you do it. Also take time to look at the other things in your life that bring you joy and pleasure. It can be easy to lose sight of the many things you have that go well beyond work, but practicing gratitude can help refocus your energy.
References
After Layoffs, There’s Survivors Guilt (2009). Time. Retrieved from http://content.time.com/time/business/article/0,8599,1874592,00.html
Guilty and Stressed, Layoff Survivors Suffer, Too. (2008). NBCNews. Retrieved from http://www.nbcnews.com/id/28196734/ns/health-behavior/t/guilty-stressed-layoff-survivors-suffer-too/
Layoff Survivors May Feel Psychological Cost. ABC News. Retrieved from http://abcnews.go.com/Business/story?id=88609
Layoff Survivors Need to Remain Motivated (2009). Retrieved from http://www.creators.com/lifestylefeatures/business-and-finance/bulletin-board/layoff-survivors-need-to-remain-motivated.html
Moving Forward After a Layoff. All Business. Retrieved from http://www.allbusiness.com/moving-forward-after-a-layoff-11753936-1.html
My Friend Was Just Laid Off! Dealing with Layoff Survivor Syndrome (2012). Retrieved from http://www.brighthub.com/office/career-planning/articles/76973.aspx
Stopping Survivor Guilt (2009). Bloomberg Business. Retrieved from http://www.businessweek.com/managing/content/feb2009/ca2009023_766102.htm
Survivor Employees: What You Need To Know (2009). Forbes. Retrieved from http://www.forbes.com/2009/12/09/layoff-survivor-stress-guilt-forbes-woman-well-being-employees.html
Survivor syndrome (2009). Washington Business Journal. Retrieved from http://www.bizjournals.com/washington/stories/2009/01/26/smallb2.html?page=all