How to Manage Anxiety After a Layoff: A Guide to Coping, Healing, and Moving Forward

Unemployment in Canada has quietly crept up to its highest rate since 2017. In a landscape shaped by economic instability, global tensions, and fears of AI taking jobs, even high performers are finding themselves suddenly—and sometimes repeatedly—without work.

If you’ve recently been laid off, it’s normal to feel a mix of fear, self-doubt, and uncertainty. Losing a job doesn’t just hit your finances—it can shake your identity, your confidence, and your sense of control.

But this period of career disruption can also be a time of reflection, recalibration, and unexpected growth.

Here are some concrete steps you can take to manage your anxiety and take care of yourself as you navigate what comes next:

1. Be Kind to Yourself (Really)

Your first instinct might be to replay every meeting or misstep, wondering what you could’ve done differently. Self-reflection is healthy—but self-blame isn’t.

Layoffs are often systemic, not personal. Remind yourself: your worth is not your job title. Allow yourself to grieve, rest, and process without rushing into the next thing. You have time.

Try this: Write yourself a compassionate letter, as if you were writing to a close friend who just lost their job. Or try a mindfulness practice to ground yourself—here’s how therapy can help you reconnect to your sense of self.

2. Make the Most of Your Severance and Benefits

If you received severance or continued benefits, now’s the time to use them. Book that massage. Get your teeth cleaned. Schedule therapy sessions you may have been putting off. It’s not indulgent—it’s foundational.

If you’re not sure where to start, learn how to find the right therapist for you or browse real video interviews to get a feel for different therapist styles.

Pro tip: Some extended health benefits reset at the end of the calendar year. Check your coverage details and tale advantage according.

3. Move Your Body, Gently and Often

Anxiety lives in the body. Moving helps release it.

You don’t need to train for a marathon—just go for a daily walk, stretch on your living room floor, or sign up for a low-commitment yoga class. Getting outside and into your body builds mental resilience more than we often give it credit for.

Struggling to stay motivated? Therapists often work with clients on movement goals tied to mental health.

4. Reconnect With People (Yes, Even If It Feels Awkward)

Isolation fuels anxiety. Even if you’re not ready to job-hunt yet, start talking to people. Former coworkers, industry peers, family friends—you never know who might have a lead or a kind word.

Not sure where to start? Text three people and ask how they’re doing. Let the conversation evolve from there.

If social anxiety is a barrier, therapy can help you explore these patterns and build confidence in reconnecting.

5. Update Your Resume and LinkedIn (When You’re Ready)

You don’t need to do this on day one. But when you feel the fog lift a little, updating your resume and LinkedIn profile can be a gentle nudge toward your next opportunity.

Tip: Use this moment to reflect on what kind of role you really want. Was your last job working for you, or just… tolerable?

This kind of career reflection is a common topic in therapy—especially with therapists who specialize in workplace stress.

6. Say Yes to Projects You’ve Been Avoiding

You know that thing you’ve been meaning to fix/paint/plant/write? Now’s your moment. Tackling small, achievable projects around the house or in your creative life can bring back a sense of agency that layoffs often steal.

Even something as simple as journaling can help organize your thoughts and create momentum.

7. Journal, Even If It’s Just a Few Sentences a Day

Journaling is a quiet, proven way to process stress and make meaning. You might be surprised what comes out when you sit with a pen and no filter.

You don’t need to write essays—just note how you feel, what you’re learning, or what you’re grateful for.

Some therapists integrate journaling into their practice—especially when managing anxiety or life transitions.

8. If You Can, Travel

Even a short trip can shift perspective. It doesn’t need to be expensive or elaborate—visit a friend in another city, go camping, or explore your province like a tourist. A change of scenery can remind you the world is still full of possibility.

Travel can also help you practice being present—something many people explore in therapy when facing uncertainty or burnout.

9. Remember: This Is a Chapter, Not the Whole Story

It’s okay to feel anxious, lost, or unmotivated. But remember: many people look back on a layoff as the catalyst for something better. It’s a pause—not a permanent label.

Lean into the discomfort, and don’t go through it alone.

Final Thought: Don’t Rush the Rebound

The pressure to bounce back quickly is real. But sometimes, the most important work you’ll do during a layoff is invisible: healing, reimagining your values, and building a life that feels more aligned.

Talking to a therapist can help you reframe this experience, and remind you that you are not your job. You are allowed to take care of yourself first.