Losing your job is a difficult thing to process and you might feel the impact in several parts of your life.Â
"A layoff can feel so personal but it's not a reflection of your value or what you contributed. Especially in the U.S., the work we do is so tied to our identity," financial therapist Lindsay Bryan-Podvin said.
Still, there are ways you can alleviate some stress and anxiety. Here are some expert recommendations to help you if you've lost your job:
1. Take a break to process
Losing your job can cause stress and financial anxiety, so it's important that you take time to emotionally process.
"Acknowledge and normalize that they're going to feel a range of emotions, whether it's anger or sadness," Bryan-Podvin said.
Whether you feel sadness, shock, anger or even relief, taking a moment to feel those emotions can help you move forward.
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2. Review finances
To make plans for the future, it's essential that you review your current financial situation, career coach Marlo Lyons says.
If you have a budget, take a closer look and review whether you have expenses that you can temporarily cut to save money. Lyons recommends that you know how long your severance package will last if you receive one.
Applying for unemployment benefits as soon as possible can help alleviate some financial stress of a layoff. While the amount you receive might not be as much as your salary, it can help you to stay afloat, Lyons said.
The Labor Department has tips on applying for unemployment at .
3. Remember you are not your job
Getting laid off can affect your self-esteem, so Bryan-Podvin recommends that you create a list of good qualities about yourself that add to your overall value as a person. She calls this a "non-financial asset list."
She says such a list reminds her clients that their self-worth is part of their net worth.
"If I were doing a non-financial asset list on myself I might say I'm a pretty good partner and a fun aunt," she said.
4. Adjust spending
You'll need to be more strategic about your spending, said Jesse Mecham, founder of the money management app YNAB.
"In a layoff, it becomes even more imperative that you treat every dollar with more attention than you have in the past," Mecham said.
Part of YNAB's budgeting strategy is giving each dollar a job, whether it is to pay rent, buy groceries or add to a savings account.
Bryan-Podvin recommends that you approach this process with some compassion. Cutting back can bleed into not doing activities that make you happy, so she recommends reminding yourself that this is a temporary pause rather than a permanent lifestyle change.
5. Don't overuse credit
While using a credit card to pay for some expenses is almost inevitable, it's best to not completely lean on credit while you're searching for a new job.
"If getting a new job takes them a little longer than they thought, that credit card has just become an anchor for them," Mecham said.
Even though unemployment is temporary, Mecham recommends cutting expenses rather than keeping them at the same level and leaning on credit.
6. Find resources
Look for community resources, such as a food bank near you or applying for a temporary hardship program.
"Lots of communities offer temporary hardship programs when it comes to necessary bills, such as electricity or water," Bryan-Podvin said.
offers a benefit finder where you can find available programs and how to apply.
7. Plan your job search
As you are applying to new jobs, Lyons recommends taking time to assess if your professional goals are still the same.
If you're continuing in the same field, Lyons recommends that you make your resume "forward-looking" — show your future employer what you can do, not just what you have done.
"You want to show the employer what you can do, what unique value you can bring to that particular job that no other candidate can bring because of your previous experience," Lyons said.
Lyons also recommends that you activate your network by reaching out to past colleagues on LinkedIn or attending industry networking events. Online certifications are another great way to make yourself a better candidate, she added.
8. Maintain a routine
Having a routine can help you take care of your mental health and keep a cadence of applying to jobs.
Plan your days so they include eating at your usual time, exercising and applying for jobs for a specific amount of time.
"When we are laid off, unemployment can feel really aimless, especially if it came at us kind of out of nowhere," Bryan-Podvin said.
It's also important to avoid isolating yourself, so lean on your emotional support system, she added.
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