Professional women connecting over coffee — *Oh, were you expecting a hero image of a sad and pitiful woman?*

I went to a women entrepreneur’s networking event last week. Let’s just say that if we had taken a shot every time a female business owner raised her hand and said “I was recently laid off from tech,” we’d still be there, sleeping it off.

Reuters told us that women were hit particularly hard in the tech layoffs that occurred in late 2022 (they made up nearly 47% of layoffs from September to December of that year, in spite of only representing 39% of the tech workforce). Fast forward to 2024, the Bureau of Labor Statistics shows women comprised only 26% of computer and mathematical occupations. Add to that the current challenges to DEI efforts and what seems like a neverending trend of tech layoffs even into 2025, it’s natural for women–particularly women in tech, and women of color–to be concerned.

On top of what we’re seeing in the numbers, the qualitative feedback from women in my circle suggests that once we hit our forties, getting rehired is more difficult.

So ladies, if a layoff has left you feeling discouraged, know you're not alone. I'd love to share a few strategies to help you emerge from this moment ready to bring your best self to the next chapter of your career, and ready to continue driving positive change in the workforce.

Handle the logistics first

You’ll be disoriented after your layoff even if you saw it coming. Regardless, you need to get your paperwork behind you so you can start focusing on your brighter future. Make sure you:

Have a lawyer review your severance agreement (if you got one) before you sign.
Apply for unemployment with your state, even if you think you won’t qualify. Unemployment pays very little, but it’s not nothing, so don’t let your pride get in the way.
Review your health insurance options with an insurance broker or financial advisor. Options vary depending on your location and employer. If your employer-sponsored health insurance expires soon and it’s an option for you, consider applying for insurance through your spouse’s company, which tends to be the cheaper route. Alternatively, take advantage of COBRA or explore insurance marketplaces like ehealthinsurance.com.
Either convert to a whole life policy (these can have high fees), sign up for an individual term life policy (compare rates here), or live dangerously and wait till you get re-employed to take advantage of your next company’s group life insurance. Again, an insurance broker or financial advisor could help with this.

Connect with people

Once you’ve gotten the urgent administrative tasks out of the way, lean into your support network. I was surprised by the number of people who came out of the woodwork to express their support when I lost my job, and allowing myself to be vulnerable and accept the compassion from people I didn’t even know cared about me turned a month that could have been depressing into a special one.

So call your friends and family. If you’ve got out-of-town loved ones, now is the perfect time for a visit.

Thank the people who’ve reached out on LinkedIn. Take them up on their offers to meet you for coffee.

Create a mental health strategy

I’m biased, but here’s my favorite one: punching things. That’s right, punching a heavy bag is THE BEST way to work out your frustrations. If you’re in the Austin area, Archetype Boxing Gym is welcoming to newbies of all ages, and unlike other boxing gyms, you’ll find plenty of other women.

If that’s not your style, running, walking, strength training or anything that gets you moving is going to help you process some of that anger. In fact, a 2024 review published by the British Medical Journal found that structured exercise was more effective at treating depression symptoms than SSRIs, a common type of antidepressants.

Mindfulness, meditation and yoga are also great for calming the nervous system. But if you’ve tried all those strategies and need some extra help, find a therapist in your area. Some have sliding scales, making their services more accessible to people whose incomes have just been slashed.

Woman running — *Exercise is a helpful way to alleviate your frustration.*

Establish your new routine

One disconcerting thing about getting laid off is losing the daily work activities that grounded you and helped you know what to expect each day.

Whether or not you’re a “routine” person, at the very least, you should get up at a similar time every morning, take a shower, and change into something different than what you slept in. I don’t care if you wear daytime pajamas, I just care that your daytime pajamas are different from your nighttime pajamas.

Eat three meals a day (that’s right, you have time for breakfast now! AND lunch!)

Get your exercise in.

Do your job searching, hobbies, and self-care tasks.

Sleep 8 hours. If you don’t sleep, your cortisol levels will rise and you’ll be even more fried. If proper sleep hygiene (a cool environment, powering down devices an hour before bedtime, limiting your caffeine and alcohol, not exercising or eating too close to bedtime) aren’t effective at helping you sleep, reach out to your doctor to see what they advise.

Rinse and repeat.

Do things that fill up your cup

I hate to break it to you, but this job search thing could take a while. In the meantime, is there a hobby you’ve always wanted to dive into but didn’t have the time to try?

As you’re planning your next move, there’s no better time to learn Italian, take an accounting course, volunteer at a dog shelter, or embroider swear words into pillows like you’ve always dreamed.

Or perhaps you’ve been entertaining what life could be like as an entrepreneur. I used this opportunity to launch Mostly Well, and so far I’m my favorite boss.

Aside from hobbies and blossoming businesses, do things that fill up your cup that you didn’t have time for as an 8-to-6-er. Hang out with your dog. Go for a hike. Garden in your underwear on a Tuesday morning, like a savage.

Yes, you ultimately need to plan the next steps in your career, but you can always make more money and you can’t make more time. This time is a gift if you use it wisely.

Volunteering at a local dog shelter — *Fed up with Chads and their PowerPoints? After a layoff, spend more time with your dog or volunteer at a local dog shelter.*

Clean up your finances

Take a look at your credit card statements and spending over the past few months. Where can you cut back? Adopting a more minimalist approach—focusing on experiences and people over things, and eliminating unnecessary spending—can help stretch your severance, unemployment, or savings, while creating a sense of financial freedom and empowerment. If you can help it, you want to avoid applying for your next job from a place of desperation.

Also, if you don’t have a Certified Financial Planner (CFP), I highly recommend working with one. CFPs are held to a higher ethical standard when it comes to compensation and managing your money than other financial advisors. In addition to retirement planning, they can help you wisely navigate major financial changes, like layoffs. My husband and I work with Marie at True Financial Group, and I can’t say enough great things about her.

Eat well

The stress and anxiety that comes with any major life change saps nutrients from your body. Plus, you’re going to take me up on my suggestion to exercise more, right? So refueling properly is more important than ever.

This is a great time to start getting into the habit of preparing healthy meals. I was already meal prepping before, but after my layoff I took it to the next level. I bought compartmentalized containers. I created protein- and veggie-rich recipes with 15 ingredients or less and tested them until they were efficient and tasty. Now I prep 4-5 weekly meals in 3 hours instead of 3 meals in 4 hours. (By the way, I teach women how to meal prep for lifelong strength in my upcoming wellness course Transform.)

Also, stay hydrated, and don’t use alcohol as a coping mechanism–it’s a depressant (which you don’t need right now), and even though it makes you drowsy, it interferes with your sleep.

Ask for help getting back into the game

…but ONLY when you’re ready. When you are, ask a resume writer to help you revise your resume. If you can afford it, hire a career coach to help you land your ideal next job. I’ve worked with Diane of The Learner’s Edge before and my investment paid off many times over, which is why I’m working with her again. Leverage your LinkedIn network to get connected with opportunities in your industry.

If you did decide to start that business, use the free resources at Score to get it off the ground. Join a local community of entrepreneurs, like Austin Business Woman. Seek help from copywriters and marketing experts to build your business, and talk to other business owners who’ve been in your shoes.

You may be surprised at how many people are eager to help you succeed in your next chapter. Sometimes, all you have to do is ask.

One last tip: don’t look back. There is a whole world out there and someone, somewhere needs your unique skills and perspective. I can’t wait till you find your match and thrive in the next chapter of your career!

(PS. ChatGPT wants me to tell you for the third time that the suggestions in this article are based on my personal experiences and should not be considered legal or financial advice. Always consult with professionals to address your specific situation.)