On April 15th, Hilborn Charity eNews Editor Ann Rosenfield hosted a Tweet Chat with Career Coach Emilia Stypulkowska. They discussed what to do if you’ve been let go from your job, how to support your colleagues in this uncertain time, and steps to take to reduce anxiety and feeling overwhelmed.

This is an edited transcript of their conversation.

Thanks, Coach Emiiia for joining. There was a concerning report from Bruce MacDonald, President and CEO of Imagine Canada of a report by Statistics Canada that the nonprofit sector has had job losses at 1.4 times the rate as the for profit sector. With such high job losses in the sector, what do you recommend people who have just lost their jobs do first?

If you’ve been laid off, the first thing you need to know is that you don’t have to sign your release form right away. You can negotiate the amount of severance you receive and make sure that it’s in line with how long you were at your job.

Is there anything else that people can negotiate? For instance, I have heard requesting a positive reference on Linkedin. Ideas?

Absolutely. Before you sign the release form, you have the ability to create terms that you are happy with. This could mean a reference letter, a reimbursement for long hours worked overtime, or a reimbursement for a course that was taken.

On a related note, in this era of uncertain economic news should people just “sit tight” if they have a secure job that pays the bills, even if they don’t love it?

I do suggest that people “sit tight” BUT that they use this time to explore their interests and passions. If you have a job and resources plus more time on your hands, you should use it to make small steps toward a happier work life.

I think a lot of people feel overwhelmed. What is a small, manageable first step you recommend?

The first step that I would recommend is to wake up 15-30 minutes earlier in order to start their day on a more mindful and less rushed note. You can use this time to meditate or read fiction. Or even just have a slow, leisurely breakfast!

I am so not that person. Why do you recommend that as a first step over other actions?

I think that we’re so used to waking up and going about our morning at a frantic pace. This rushing about can add to anxiety. I started waking up ten minutes earlier at first. Reading in the morning really improved my mood.

I did not know that (this is why we have guest experts!)

I was on a Zoom call this morning with some folks who have been furloughed – their employer is hoping to bring them back through wage subsidies but for now, they are off. Should they stay in touch with their boss and co-workers during this period?

Definitely. Probably not on a daily basis, but they should send casual emails to stay in touch every couple of weeks. No matter what the final outcome is, you should be thinking about the relationships you’re building that could contribute to your references.

Flip side of the same question. If I am the supervisor with furloughed employees, do I stay in touch with them or leave them alone? If I stay in touch, what kind of approaches do you recommend?

Yes, but much less frequently. Once a month over email is best.

I can’t help but think that some people will feel bitter or overwhelmed. What if you don’t feel able to reach out?

I would recommend that you reach out to any colleagues that you feel closer to. Hopefully, with time, you will feel better and can reach out to your supervisor too.

Do you have any advice specifically for consultants?

If you’re a consultant whose project has been put on hold, or your employment has been suspended, I would wait a couple of weeks and then send a handwritten note in the mail to wish them well during this [difficult] time.

Most of us are still lucky enough to have jobs. How do you recommend we reach out to less fortunate colleagues or friends? What help should we offer? Do you recommend calling, texting or email for this?

A kind note over email or text (if you have their number) can go such a long way to show empathy. You can also send some cookies or have a care package delivered for someone special you worked with.

It’s a stressful time. You suggested reducing stress by waking up ten minutes earlier. Any other advice to help folks centre themselves?

I love the guided meditations on the free phone application Insight Timer. There are special meditations for stress and anxiety from wonderful teachers. I also recommend reaching out to friends who are optimistic and uplifting.

Any thoughts about leading a team in this time?

Your team members are likely feeling very insecure about their jobs. It’s important that you address this. Be transparent if things are fluctuating. Even it’s not good news, you will reduce the anxiety brought on by the unknown.

Some people are juggling home-schooling, work and housework. Yet some supervisors are saying that they expect 100% productivity. How can people frame their needs with such a boss?

Boundary setting in the workplace can be tough. Especially when there is job insecurity. Try and keep the focus of your conversations on your project progress. If you’re productive, your schedule should be of less concern.

What if you can’t juggle and be fully productive? We are asking a lot from employees right now.

I agree. Being as transparent as you can be about where you’re at in your projects and tasks should help. This way, you can stay proactive about any concerns your boss may have.

Any thoughts on being a support to sector colleagues who work for front-line charities like hospitals or social services?

Ask them what kind of support they need over email. Perhaps it’s a Zoom check-in call that happens after business hours. Or the opportunity to connect with others from frontline charities.

Some people are saying “seize the moment, set your three month goals”, and others are saying “chill and get through”. What’s your advice?

Check in with yourself to see which approach is best for you. Some people thrive when they set goals and stay busy, and others need a slower pace to recover from overwhelm and anxiety.

Any last words of advice? This is a tough time for everyone, so more kindness is needed. More kindness toward yourself (self-care is super important right now), your employees and your colleagues will make it easier.

Thank you, Coach Emilia Stypulkowska for taking the time to offer calm advice. Emilia Stypulkowska helps people take control of their careers by helping them navigate challenges, restore their energy, and land their dream job. She can be reached at coach.emilias@gmail.com