You log onto Slack and discover your coworker’s name is deactivated. The team meeting feels quieter. A project dies mid-sprint. Or maybe you were in the office, watching people carry out cardboard boxes while pretending not to stare. It’s a weird feeling, isn’t it? Whatever the scene looked like, the company just went through a round of layoffs—and you’re still here. Still employed. Still clocking in. And not entirely sure how to feel.
Welcome to what’s often called the “survivor” phase after a company layoff. It’s awkward. It’s emotional. It’s confusing as hell. But you’re not alone in wondering what to do next or how to make sense of it all.
So let’s talk about it—what’s going on behind the scenes emotionally, mentally, and even professionally after you survive a layoff. And more importantly, how to keep going without losing your balance.
First: Your feelings are valid
If you’re feeling a mix of relief, guilt, worry, and even numbness—congrats, you’re human. Sadness for those who lost their jobs, anxiety about your own job security, and guilt—aka, “Why them and not me?”—are most immediate and common reactions layoff survivors experience.
We often spend more time with our coworkers than with our own families. “While we don’t always become best friends with our colleagues, we form important, meaningful relationships,” says Todd Davis, a senior leadership consultant at Utah-based consulting firm FranklinCovey. “When those relationships suddenly change as the result of a layoff, it can be unsettling at best and devastating at worst.”
Even if you weren’t besties, those connections matter. So when someone is suddenly gone, it hurts. There’s also the unsettling reminder that if it happened to them, it could happen to you too. None of these emotions are “overreactions.” They’re normal. And the more honest you are about them—with yourself and with trusted colleagues—the easier it becomes to process.
Let's talk about survivor's guilt after a layoff
In the workplace, survivor’s guilt is the real, often overlooked emotional response that can follow a round of layoffs—when others are let go, and you’re still employed. It’s a mix of relief, guilt, and unease that can be hard to shake.
You might find yourself wondering:
- Did I only stay because I’m cheaper?
- Did someone else get cut because I messed something up?
- Should I be doing more to help the people who were let go?
- Is it selfish to feel relieved that I still have a paycheck?
This guilt can manifest as overworking, withdrawing from teammates, obsessing over job performance, or downplaying your own needs—like skipping your vacation days “because at least I still have a job.” (Umm, don’t do that.)
Post-layoff support starts with leadership
Survivor's guilt is a burden on its own. Don't think you need to fix it on your own. “The way in which layoffs are handled has a significant impact on the psychological safety of those remaining,” Davis says. “Leaders who recognize this will be as honest and as transparent as possible, recognizing the concerns of their team members.”
In his opinion, the best way to cope with this guilt is to talk with leaders and others about your feelings. “While there is no quick fix, talking with others helps us to understand and remember that layoffs are a difficult but common process when a business is going through financial ups and downs.”
How to deal with the extra workload (without burning out)
Here’s another truth about being the one who stays: Sometimes, you inherit work from the people who didn’t. That can feel both overwhelming and icky. It’s a tough balance—wanting to be a team player without letting the company take advantage of your “gratitude.”
Here’s how to handle it:
- Clarify expectations. Don’t assume everything from a laid-off colleague falls to you. Ask your manager to outline what your responsibilities are now.
- Set boundaries. Just because the team is smaller doesn’t mean your capacity magically doubles.
- Speak up early. If your workload is suddenly unsustainable, say something. You can be empathetic and assertive at the same time.
Coping with the uncertainty (and that looming fear of “Am I next?”)
The scariest part of surviving a layoff isn’t always the immediate aftermath. It’s the ongoing not knowing. “Are there more cuts coming? Is my role next on the list? Should I be job-hunting quietly, just in case?” These are the thoughts that keep you up at night—and it’s why anxiety often spikes long after the layoffs end.
So, how do you stay sane?
- Stay prepared, not panicked. Being proactive is always a smart and healthy thing to do. Update your resume. Touch base with your network. Learn a new skill. “Being proactive doesn’t mean you aren’t being loyal or that you are looking to jump ship,” Davis says. “It simply means that you’re prepared should your work situation change.” The more prepared we are, the better we do at keeping our anxiety in check.
- Control what you can. You can’t change company finances, but you can take charge of your professional development, your personal brand, and your mental health.
- Watch leadership’s tone. If your company is being open and communicative about what’s going on, that’s a good sign. If they’re acting like nothing happened, that’s a red flag.
Surviving doesn’t mean settling
Getting through a layoff intact doesn’t mean you're supposed to just put your head down and say, “Thanks for the scraps.” It’s OK to feel complicated emotions. It’s OK to reevaluate your priorities. It’s OK to keep your options open. The workplace may feel uncertain, but your worth isn't. You survived this round, but you don’t have to do it silently or alone.
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