A therapist's advice for internationals facing layoffs in Denmark

Losing a job can be difficult for anyone. But when you are living and working abroad, a layoff can affect much more than your professional life.

Your job may be connected to your financial security, your social network, your daily structure and, for some internationals, even your ability to remain in the country. Suddenly, questions about work can become questions about home, identity and what happens next.

I recently spoke with The Copenhagen Post about the emotional impact layoffs can have on international workers in Denmark. One of the most important things to understand is that when uncertainty arrives suddenly, our body and nervous system often react before we have had time to make sense of what has happened. And that can make everything feel much more urgent than it actually needs to be.

When Uncertainty Creates a Sense of Urgency

A layoff can change your circumstances very quickly. One moment, everyday life may feel relatively predictable. The next, you are facing uncertainty about what happens next.

In situations like this, there can be a strong desire to regain control immediately. You may feel that you need to make decisions, create a new plan or find an answer to everything as quickly as possible.

This is where the idea of “survival mode” becomes important.

When we experience uncertainty as threatening, the situation can begin to feel urgent. The instinct may be to act quickly simply because doing something feels better than sitting with uncertainty. But urgency does not always mean that an immediate decision is necessary.

You Do Not Have to Make Every Decision Right Away

One of the key messages I wanted to share in my interview with The Copenhagen Post was the importance of not making major decisions immediately after a layoff.

This does not mean ignoring the situation or avoiding necessary practical steps. It means recognising that there can be a difference between responding to what needs attention and feeling that your entire future has to be decided at once. When you are in the middle of an emotionally difficult situation, it may be harder to see your options clearly.

Allowing yourself some space can make it easier to move from reacting to reflecting. Instead of asking yourself to solve everything immediately, it can be helpful to first focus on regaining a greater sense of calm and control. Try to remember what has supported you through difficult periods before, and allow yourself to lean on family, friends, music, prayer or another source of support. You do not have to figure everything out on your own.

Take Things One Step at a Time

After a layoff, thoughts about the future can quickly take over.

What should I do now? What will happen next? Do I need to change something?

These questions are understandable, but you do not need to answer all of them at once. When the situation feels overwhelming, it can be more helpful to focus on what needs your attention now and let the bigger questions unfold over time. The aim is not to avoid change, but to give yourself the chance to respond thoughtfully rather than from a place of immediate pressure.

Finding Your Next Step

When your sense of stability is suddenly disrupted, it can be difficult to know what to do next. Rather than trying to find all the answers at once, it may help to give yourself time to understand what you are experiencing and what you need. From there, you can begin to consider what comes next at your own pace.

If you are going through a layoff or another period of uncertainty and would like to explore whether therapy could support you, you can book a free intro call with Growth Oasis. It is an opportunity to talk about what you are experiencing, ask questions and get a sense of whether therapy feels like the next step for you. 🌿