Just laid off: the first two weeks

Some people feel calm, blank or oddly flat at first. That is the mind’s way of slowing things down so you can take it in. The feelings often arrive later, sometimes days later.

What can help

• Eat something simple and drink water
• Get some fresh air, even for ten minutes
• Leave big decisions for a few days
• Tell one person you trust what happened

If the job was stressful or the layoff rumours had dragged on for months, you may feel relief alongside worry. Mixed feelings are a normal response to big change. Relief doesn’t mean you don’t care.

Anger makes sense when something important is taken away. It can be useful energy later. For now, try not to act on it in ways you can’t undo.

Hold off on

• Angry emails or calls to your former employer
• Posting about the company on social media
• Signing or refusing anything while you’re fuming

Many people blame themselves, even after a company-wide layoff. Try to notice harsh self-talk like “I’m a failure,” and remember that some things are outside your control.

Kinder words to try

• “A layoff is a business decision, not a verdict on me.”
• “I did good work there, and I still have those skills.”
• “Today I only need to do the next small thing.”

Money worry can hurt sleep and mood, and low mood can make practical tasks feel harder. Breaking things into small steps and focusing on what you can do now can ease the spiral.

Try to do soon

• Apply for unemployment insurance in the state where you worked
• Check your health coverage end date and your options
• Note any deadline in your severance or layoff paperwork
• Save copies of your pay stubs, offer letter and layoff notice

Big changes and decisions are easier when you are not in the first wave of shock. NHS advice for times of change is to focus on today and take small steps.

Things that can usually wait a week or two

• Deciding on a whole new career
• Moving home or selling big things
• Telling everyone you know
• Rewriting your whole résumé from scratch

Some severance agreements ask you to give up the right to bring legal claims against your employer, in exchange for extra pay or benefits. It is a contract, so it helps to read it slowly.

If you are 40 or older and the agreement waives age discrimination claims, the U.S. Equal Employment Opportunity Commission (EEOC) says you must be given at least 21 days to consider it (45 days in a group layoff), and 7 days to change your mind after signing. The agreement must also advise you in writing to talk to a lawyer.

Ask your former employer, ideally by email

• How any unused vacation or final pay will be handled
• What happens to your retirement plan
• When your health coverage ends
• Whether you can have a reference or a letter confirming your dates of work

The U.S. Department of Labor says to file with the unemployment program in the state where you worked, as soon as possible after losing your job. Depending on the state, you can file in person, by phone or online.

CareerOneStop, a U.S. Department of Labor website, has an “Unemployment Benefits Finder” that links to each state’s program.

Giving complete, accurate details, such as addresses and the dates you worked, helps avoid delays.

Useful to have

• A way for the state to pay you, such as bank details
• Names and addresses of employers from the last couple of years
• Your layoff notice or last day of work
• Your pay stubs or earnings records
• Your Social Security number and ID

It generally takes two to three weeks after you file to get your first payment. That gap is hard, which is one reason to file early.

Tips

• Keep a folder (paper or phone) for every letter and confirmation number
• Put the state’s deadlines in your calendar
• Read every letter the state sends, even when it’s dull
• If something is unclear, call your state office or a legal aid office

The U.S. Department of Labor’s toll-free line, 1-877-US-2JOBS (1-877-872-5627), answers questions about job loss, layoffs and unemployment benefits.

Some people feel embarrassed to apply. Unemployment insurance exists for exactly this moment: workers who lose a job through no fault of their own. Using it can take some pressure off while you search.

Losing job-based coverage lets you sign up for a Marketplace plan outside open enrollment. You can qualify if you lost coverage in the past 60 days or expect to lose it in the next 60 days.

Savings on a Marketplace plan are based on your estimated income for the year you need coverage, not on whether you have a job.

One application on HealthCare.gov (or your state’s site) shows whether you qualify for Medicaid, the Children’s Health Insurance Program (CHIP) or Marketplace savings. Eligibility depends on your household size and expected income.

COBRA lets workers and families who lose job-based health benefits keep the same group plan for a limited time. It generally applies to employers with 20 or more employees. You may pay the full premium, up to 102% of the plan’s cost.

If you see a therapist or a clinical provider, tell them about the job loss early. Ask about lower-cost options so your care doesn’t stop suddenly.

A quick money check

1. Write down what money you have and when any final pay or benefits may arrive.
2. List bills due in the next 30 days.
3. Circle the essentials: housing, food, utilities, getting around, health.
4. Pause or trim anything that isn’t essential for now.

If you’re worried about rent, a mortgage or other bills, talk to your landlord or lender early, and get free debt advice before problems build.

You could say

• “I’ve just been laid off. Are there any hardship options?”
• “Can we set up a payment plan while I look for work?”

Dialing 211 connects you, confidentially, with local help for housing and utility costs, food programs, health costs and more. You can also find your local 211 at 211.org.

The Federal Trade Commission (FTC) warns that real employers don’t charge you for training, starter kits or placement, and that offers of big pay for little work are almost certainly scams.

Red flags

• Being asked to deposit a check and send some money back
• Being asked to pay up front to get a job
• Jobs reshipping packages from home
• Pressure to decide right now

You could say

• “I got some hard news today. I was laid off.”
• “I’m scared, and I don’t have all the answers yet.”
• “Can we sit down this weekend and look at money together?”

Families do better when they talk and listen. The listener doesn’t have to fix it or have all the answers.

Young children need only a simple explanation, such as: “I don’t have that job anymore because the company doesn’t need as many workers.” Let them know the parent didn’t do anything wrong, and that it isn’t their fault either.

Short lines that work

• “My job was cut in a layoff. I’m okay, and I’m looking.”
• “I’m not ready to talk details, but a walk would be nice.”
• “If you hear of anything in my field, I’d love to know.”

You don’t have to announce it to everyone at once. But try to tell at least one person you trust. Talking to friends or family helps, and staying connected replaces some of the contact you lost with your job.

1. Sleep, eat and get outside a little.
2. Tell one or two people you trust.
3. Put every paper from your employer in one folder.
4. Write down any deadlines you’ve been given.

1. File for unemployment insurance.
2. Look at your health coverage options.
3. Do the quick money check and call any lender you’re worried about.
4. Ask your former employer your questions in writing.

1. Write a list of what you did well in your last job, with real examples.
2. Visit or call an American Job Center for free help.
3. Let a few people in your field know you’re looking.
4. Pick a daily start time and a stop time for job tasks.

Getting up at a regular time, moving your body and connecting with people all help your mood. Doing one thing you enjoy each day is not wasted time.

The Age Discrimination in Employment Act protects people aged 40 and older. It forbids age discrimination in any part of employment, including layoffs and hiring.

The EEOC explains that it is illegal to fire someone because of a mental health condition, or for asking for a reasonable accommodation.

The Legal Services Corporation funds civil legal aid groups in every state. Its “I Need Legal Help” page finds the legal aid office near you. LawHelp.org has plain-language legal information and forms.

Note down

• Copies of reviews, emails and your layoff notice
• Dates and what was said in key meetings
• Names of anyone who was there
• Who else was let go, if you know

American Job Centers offer job search help, referrals to job openings and placement support. People claiming unemployment can get reemployment services, and there is specialized help for veterans, people with disabilities, older workers, youth and others.

Each state has a Rapid Response team that helps workers facing layoffs with information on unemployment insurance, health coverage, job search and training.

If others were laid off with you, staying in touch can help. You can share leads, swap tips about paperwork and remind each other it wasn’t personal.

Libraries, community centres, faith groups and alumni networks often run job clubs or support groups. Good relationships build a sense of belonging and self-worth.