Anxiety Action Plan to help deal with layoffs

We're seeing a lot of layoff news lately, and if you're someone who has been laid off or facing that possibility, this anxiety action plan is for you.

Your Anxiety Action Plan

1. ⁠The 5-4-3-2-1 Grounding Technique When anxiety hits, name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This pulls you out of your spinning thoughts and back into the present moment.

2. ⁠Write Both Stories Take 10 minutes to write down your worst-case scenaro fears. Then spend equal time writing your best-case scenario possibilities. Your brain needs to see both options are just stories—neither has happened yet.

3. ⁠The Daily Reality Check Each morning, ask yourself: "What evidence do I have TODAY that something terrible will happen?" Usually, the answer is none. You're safe right now, in this moment.

4. ⁠Control vs. Influence Inventory Make two lists: what you can control (updating your resume, networking, skill development) and what you can't (company decisions, market conditions). Focus your energy only on the first list.

5. ⁠The 10-10-10 Rule When a worry consumes you, ask: "Will this matter in 10 minutes, 10 months, or 10 years?" This perspective shift often reveals that your current crisis may be tomorrow's success story.

A Final Thought

Job transitions—even the ones we didn't choose—often become turning points that lead us exactly where we need to be. What feels like an ending today might be the beginning of something better tomorrow.

Your worth isn't determined by your employment status. You have skills, experience, and value that no layoff can take away. Trust in your ability to navigate this chapter and write the next one.