How to Survive a Layoff You’ve lost your job, but it’s not the end of your career. Get the help you need to set you back on track with advice from the experts. Don’t Panic! After a job loss, it may seem like your world is crashing in all at once. Stay calm and resist the urge to make any sudden moves—like sending a harshly critical e-mail or making a scene on your way out—that could hurt you in the long run. "It’s completely normal to feel panic after a job loss," says Lynn Joseph, Ph. D., psychologist and author of "The Job-Loss Recovery Guide". Your self-esteem can also take a hit, especially if you think you’ve been singled out. "Logically and intellectually we know that (we may have been part of a mass layoff), but emotionally we take it personally," Joseph says. With so many emotions at play, the key is to think before you act. Remember, your goal is to leave your job gracefully and with integrity. If you’re granted an exit interview, be careful what you say. Don’t use it as an opportunity to put down the company. Instead, take the time to get answers to any questions you might have. Avoid immediately jumping into a job search, Joseph warns. "Traditionally we work with interviews and resumes before we work with the emotional loss of a career. We are not taking it in the right order," she says, and advises that you take a few days off to calm yourself down and deal with your emotions. You don’t want to land a job interview and break down explaining what happened to you. Get your emotional and body language under control before you attempt to go on the interview trail. Also, don’t over-think things or feel as though you have to do damage control when others ask about your job, explains Robert Leahy, Ph. D., clinical professor of psychology and author of "The Worry Cure". Leahy says accepting reality is essential to making it through this difficult time. The stress and anxiety of losing your job will take time to settle. Don’t rush yourself. Create a Support Team Don’t try to go it alone. Seeking help after a layoff, whether it comes from family and friends, former co-workers or a professional counselor, is an important part of the healing process. Learn to be your best pillar of support. At first, you may feel ashamed or afraid to share the news about being laid off. You may not want to tell your family, for fear of how they might react to the news. "It is important to be openly communicative and try not to hide things and keep secrets," says Dr. Lynn Joseph. She says it’s important that you deal with the stress and anxiety of a layoff, which can lead to depression. "You will all feel better throughout this process if you pool your resources," she says. After telling family, you need to start reaching out to friends and colleagues. You may find it somewhat embarrassing, but it’s very important to identify who you can lean on during this critical time. Create a two-minute "elevator speech" about what happened to you. You don’t owe them an elaborate explanation. Schedule a weekly family meeting if necessary, where you can talk openly. Meet friends over coffee or lunch and ask them for advice. If you know of others in your field who have been laid off, get together with them and share ideas and future opportunities. Even with your own support team, you may feel the need for additional help. Consider working with a career counselor who is trained to assist downsized employees. As you build your external support system, you should also be mindful of your feelings. Dr. Joseph suggests journaling as a way to move along the healing process. "When you start writing, and noticing what you are writing, you move through that first phase of shock and anger and then you begin to re-frame and have insight on the whole process and yourself. You begin to see the positive aspects and the opportunities that may be available to you," she says. Joseph also recommends a therapy known as "Future Self", which can be thought of as a directed daydream. It involves imagining yourself in your new job, having everything you want. She recommends taking five minutes each day to go through this mental exercise. File for Unemployment Benefits If you’ve been laid off, you should file for unemployment insurance as soon as possible. The sooner you file, the sooner you can be deemed eligible, and the sooner you can start receiving funds. Even if you received a substantial severance package (裁退费), you should still file for unemployment compensation (also known as UI). "The unemployment agency will verify with your employer the reason for you losing your job. Sometimes unemployment is part of the negotiation severance package, where the employer states that they will not interfere with that claim," explains HR expert Lily Garcia. You’ll need to explain clearly that you were laid off. The examiner assigned to your claim should not get the sense that the job loss was your fault, in which case you would not be eligible for compensation. So be very careful how you document your job loss. You can file for unemployment by phone or online. Keep in mind that your claim could take weeks to process. Here are a few tips: · Rules vary by state, but to qualify for unemployment benefits, you must meet state requirements based on how long you had been working and how much money you earned. You must be available to work. · Be prepared: In most states, benefits can be paid for a maximum of 26 weeks. · You don’t have to pay back UI benefits once you get a job, but they are subject to federal income taxes and must be reported on your tax return. However, under the new American Recovery and Reinvestment Act, the first $2,500 received will not be subject to federal income taxes in 2009. · Be sure to stay on top of your claim. Don’t ignore any notices that you may receive from the unemployment office. If you plan on receiving unemployment benefits for a while, be prepared to report regularly on your job search. After all, they expect you to be actively looking for work while you are receiving benefits. Update Your Resume Whether you’re jumping into a job search or considering an alternative path, you need to revamp (修改) your resume while your work experience is still fresh on your mind. You don’t need to hire a professional to do the work for you; resume writing is a skill everyone should develop, and there are cheap and easy ways to learn. Look at examples of resumes that are job-specific so you can cater yours to your desired profession. And if the thought of styling your resume on your own makes you cringe (退缩), simply download a template from Microsoft. Edit, edit and edit again. It may seem overzealous to say a resume must be flawless, but it isn’t. A simple mistake can land your resume in the garbage bin, so it is crucial to find all mistakes and fix every sentence.
A．It’s harmful and drives people to be unrealistic about themselves.B．It is a therapy used widely to cure depression caused by job loss.C．It can make people have a positive attitude toward their future.D．It is a kind of imagination which can be realized with efforts.
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