What to Do in the First 7 Days After a Layoff (Without Losing Your Mind)

The Ground Just Shifted — Now What?

You just got laid off. Whether you saw it coming or it hit you like a truck, one thing's for sure: it sucks. It's jarring, emotional, and confusing. And in a world that often equates our worth with our work, it can feel like more than just a job loss — it can feel like a personal loss.

But here's the truth: a layoff is not a reflection of your value. It's a business decision, not a judgment on your talent, dedication, or future. And as painful as this moment may be, it's also a pivot point — one that many people go through and come out of stronger.

This post is your 7-day guide to regaining your footing after a layoff. Not a bootcamp. Not a toxic positivity list. Just a steady, human approach to help you breathe, plan, and begin again — one day at a time.

Day 1: Breathe. No, Really.

Today is not for résumés or job boards. Today is for you.

Let the reality settle in. Cry if you need to. Scream into a pillow. Sit in silence. Watch trash TV. Call a friend. Write in your journal. Go for a long walk without your phone. Do anything that helps you feel, because bottling it up will only make it heavier. Remember, your emotional well-being is just as important as the practical steps you'll take in the coming days.

And please, resist the urge to post an angry rant or "open to work" banner right away. Give yourself space to respond, not just react.

Repeat this to yourself:

"I lost a job, not my identity. I am not broken. I am allowed to feel this."

Day 2: Get the Facts

Once your head's a little clearer, it's time to handle the logistics.

1. Review your separation agreement or severance package. Understand what you're signing. Ask HR questions. Don't rush.

2. Health insurance. If you were covered through your employer, consider COBRA or explore what your state's marketplace offers.

3. Unemployment benefits. File for them, even if you're not sure you qualify.

4. Save key documents. Paystubs, performance reviews, contacts, work samples (if permitted) — these might be useful later.

5. Optional: If something seems off, consider consulting an employment attorney (some offer free consultations).

This part can feel overwhelming, but remember: clarity brings calm. Even small steps count.

Day 3: Update Your Finances

This is not the fun part, but it's one of the most empowering.

1. Figure out your "runway." How many months of expenses can you cover with what you have?

2. Build a temporary "bare-bones" budget. Pause subscriptions. Cancel what you don't need. Delay big purchases.

3. Explore short-term income options (side gigs, freelancing, etc.) — but don't pressure yourself yet.

It's not about scarcity. It's about buying yourself time to find the right next thing, not just the next thing available.

Day 4: Refresh Your Digital Presence

Today, start dipping your toe back into the world.

1. Update your résumé. Keep it honest and relevant. Don't be afraid to mention your layoff — do it gracefully.

2. Polish your LinkedIn. Use your headline to say what you're looking for, not just where you were.

3. Craft your "layoff statement." A 2–3 sentence version of what happened and what you want next. Keep it positive.

4. Ask for endorsements. Reach out to former coworkers or managers and kindly request a testimonial.

This isn't about pretending everything's great. It's about setting the stage for opportunity.

Day 5: Connect, Don't Isolate

You might feel like withdrawing — don't.

1. Reach out to people, even if it's to say, "Hey, just went through a layoff. If you hear of anything, keep me in mind."

2. Don't just network — nurture. Talk to people who fill your cup, not just fill your inbox.

3. Join a community. Whether it's a Slack group for job seekers, a LinkedIn circle, or a local meetup, connection matters.

4. Help someone else. Even in your uncertainty, offering advice or sharing a job lead can lift your spirits.

Remember: most people want to help — they need to know you're open to it.

Day 6: Reclaim Your Routine

After the chaos, build in a bit of order.

1. Create a simple daily routine. Include job search time and breaks, exercise, hobbies, or learning.

2. Set a wake-up time and a bedtime. Your body (and mind) will thank you.

3. Make space for small wins. Apply to one job. Message one person. Go outside. Progress, not perfection.

You don't need to be hyper-productive. You need a structure that supports your well-being.

Day 7: Dream a Little

You made it through the first week. Now, look ahead — even if just a little.

1. Ask yourself: What do I want next? Not just what you had, but what you want.

2. Start a job search tracker. Please keep it simple: roles, companies, who you talked to, and follow-up dates.

3. Consider alternatives. Consulting, contract work, career pivots, taking a course — the world's not just one path.

Sometimes, a layoff is the only thing that permits us to dream bigger. Use this moment to imagine what's possible.

You're Not Starting Over — You're Starting From Experience

This week may have been one of the hardest you've faced. But here's what you've done: You paused. You processed. You organized your life. You took care of your future self. You made space for hope. Your experience and resilience are invaluable, and they will guide you through this transition.

You paused. You processed. You organized your life. You took care of your future self. You made space for hope.

Layoffs are painful. But they're also powerful. They remind us we're not just workers — we're people. Capable, resilient, adaptable people.

You are not your job.

You are not broken.

You are not alone.

Take the next step when you're ready. You've already begun.

If this helped you or you know someone going through a layoff, share it with them. You never know whose day it might change. By sharing this, you're not only helping others, but also contributing to a supportive community of individuals navigating similar challenges.