When the Rug Is Pulled Out: Navigating a Layoff with Strength and Self-Compassion

You Are Not Alone: A Mental Health-Informed Guide to Job Loss and What's Next

Layoffs are more than a line in the news—they’re deeply personal.  And for many Canadians, the headlines are getting closer to home. With recent tariff news from the U.S. rippling into Canadian industries, more folks are facing uncertain futures. In offices like mine, quiet conversations are growing louder: "What happens if I’m next?"

Whether you saw it coming or it was a shock out of nowhere, being laid off can shake your identity, finances, and self-worth. You are not weak for feeling overwhelmed—you are human.

  The Emotional Toll of a Layoff

Being laid off can feel like a personal failure, even though it's anything but. It’s a systemic issue with personal consequences. The Canadian Mental Health Association reminds us that job loss is one of the most stressful life events a person can go through—ranking right up there with divorce or a major illness.

It’s normal to feel:

• Shock or disbelief (“This can’t be happening…”)
  
• Grief or loss (over your routine, relationships, or role)
  
• Financial fear (How will I pay my bills? What about benefits?)
  
• Loss of identity and purpose (Who am I now that I’m not doing that work?)
  
• Shame or embarrassment (What do I tell people?)
  
• Strained relationships at home due to stress, or difficulty being emotionally present with your kids or partner
  
• An inner critic on overdrive, questioning your worth or abilities
  

These reactions are all normal and valid.

According to Statistics Canada, as of early 2025, over 100,000 Canadians experienced job disruptions in Q1 alone, due to shifts in global markets, automation, and trade uncertainty. You are far from alone in this.

It’s Common. But That Doesn’t Make It Easy.

Let’s name something important: just because layoffs are common doesn’t mean they don’t hurt. You’re allowed to grieve, to feel angry, disoriented, or scared. You can sit in that discomfort before leaping into the next steps.

If you're reading this and feeling overwhelmed, let’s slow it down.

How to Support Your Mental Health While Navigating Job Loss

The most important thing? You don’t have to do this alone.

Here are some gentle, practical ways to move through this time:

1. Give Yourself Permission to Feel

This is not “wasted time.” Processing your emotions is productive. Journaling, talking to a therapist, or sharing with trusted friends can lighten the load. There’s power in naming what you’re experiencing.

Tip: Write a letter to yourself from the voice of a wise, compassionate friend. What would they say to you right now?

2. Set a Gentle Routine

Structure helps. It doesn’t have to be rigid, but having a plan can make your days feel less chaotic and more hopeful.

Example Daily Flow:

• Morning walk or stretch
  
• Job search (1–2 hours max)
  
• Lunch with a friend or solo coffee shop time
  
• Skill-building (free course, podcast, LinkedIn Learning)
  
• Creative outlet or hobby
  
• Family time
  
• Wind down: journaling, reading, meditation
  

Places like Planet Hatch in Fredericton or your local library offer quiet coworking spaces if home feels stifling.

More information on job search time management here

3. Reach Out for Support

There’s no badge for doing this alone. Whether you’re applying for EI, talking to your bank, or contacting WorkingNB or a career consultant like me, you deserve resources and support.

Even a few sessions with a mental health professional (try sliding scale options in your area or online) can help you feel grounded again.

4. Make Time for What Matters

You have more value than your job title. Use this time to reconnect with parts of yourself that may have been put on pause:

• Family dinners or slow mornings
  
• Hobbies or creative projects
  
• Walks outside (nature is proven to reduce cortisol!)
  
• Reading, reflection, spiritual practice
  

Growth doesn’t only happen in an office.

5. Practice Self-Compassion Daily

That voice in your head that says “you should be doing more”? That’s your inner critic, not your truth. Replace it with kind truths:

• “This is temporary.”
  
• “I’m doing the best I can with what I have.”
  
• “It’s okay to take care of myself right now.”
  

Resource: Kristin Neff’s work on self-compassion offers simple practices to quiet that harsh inner dialogue.

6. Start Planning—but Slowly

When you feel ready, you can begin to explore what's next.

• Update your resume (don’t know how? I can help.)
  
• Consider a career pivot or upgrading skills (check out Coursera, LinkedIn Learning, or Future Skills Centre)
  
• Network in a meaningful, low-pressure way—coffee chats, casual messages to past colleagues
  
• Think about what matters most in your next chapter—values, lifestyle, impact?
  

This isn’t just about replacing income. It’s about reclaiming your story.

You’re Not Just Bouncing Back. You’re Rebuilding.

This moment may feel like a setback. But with support, self-compassion, and strategy, it can be the start of a new chapter. One that’s more aligned, more intentional, and more fulfilling.

You are not broken. You are becoming.

If you need someone to walk beside you through this—whether it’s navigating your job search, regaining confidence, or just finding your next right step—I’m here.

 Resources You Might Find Helpful

• CMHA: Coping with Job Loss and Unemployment
• Government of Canada: Benefits and EI after a Layoff
• WorkingNB: Career and Employment Services in New Brunswick
  
• Future Skills Centre