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RAIN is a free job application management platform that minimizes busywork, helps you stay organized, and connects you with the right people so you can land your dream offer faster and easier than every before.

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Elliot Carlson, RAIN Co-Founder

You showed up early. You prepped your talking points. You sent the thank-you email. You were in it. Then…silence. One week turns into two. Your inbox becomes your nemesis. Every LinkedIn notification gives you false hope. You’re wondering if you’re overreacting or just got professionally ghosted after the interview.

Ghosting candidates is never OK—not after a first interview, not after a final round, and certainly not after you’ve discussed salary expectations. “A good recruiter or HR person does not ghost people,” says Sharon DeLay, a senior certified HR professional and owner of GO-HR, an HR consulting firm. Yet it still happens, way more than it should.

Why do recruiters ghost? Well, hiring can be messy behind the scenes—people go on leave, priorities shift, and budgets vanish. But you deserve communication—even if it’s a no. “Even if you’re not a good fit now, you might be later and a good recruiter will keep channels open with good candidates,” DeLay says.

If you’re feeling strung along, you might be right. Let’s break down the subtle (and not-so-subtle) ghosting signs based on where you are in the process—and what you can actually do about it.

Ghosting signs after the first interview

The first interview went well, and you’re waiting to hear back about the next steps.

1. The “we’ll be in touch soon” line…with no follow-up

You wrapped your first interview and they said they’d be in touch by the end of the week. You even double-checked the timeline. But now it’s radio silence. No update. No rejection. Just that weird empty echo in your inbox.

What to do:

Wait a few business days past the expected follow-up window, then send a short, polite check-in email. If there’s no response after that, move on. You deserve a recruiter who respects your time.

Read this next: How to Follow Up After an Interview if You’re Still Waiting for Answers

2. The follow-up email you sent got ignored

You sent a well-crafted follow-up a few days after the interview. No typos. No pressure. Just a friendly nudge. And then…nothing.

What to do:

If you’re really interested, you can follow up once more a week later. If they still don’t respond, consider it a sign. Ghosting after one round is common but still rude. Keep your momentum going elsewhere.

Read this next: How to Write a Second Follow-up Email After an Interview (Examples Included!)

3. They viewed your LinkedIn profile but didn’t reply

Yes, you saw the notification. It’s giving “I’m checking in on you but don’t want to talk.” If a recruiter is peeking at your profile post-interview without responding to your follow-up, it can be a sign they’re moving on without having the decency to say so.

What to do:

Keep applying and keep your energy focused where it’s reciprocated.

Check out these amazing job opportunities on The Muse and keep your options open »

Signs you’re getting ghosted after the final interview

Interview processes are time and energy consuming. You interviewed with multiple people and even delivered a case study, so respect for your time and knowledge is the bare minimum.

4. They said “just a few final details”…and now it’s been weeks

You made it to the final interview. You met the team. They said they were just wrapping up logistics or “finalizing things internally.” That was three weeks ago.

What to do:

Reach out with a message like: “Just checking in to see if there are any updates on next steps. I remain very interested in the role.” If they still don’t reply? You’re probably not their top choice—or the role’s on hold and no one wants to admit it yet.

5. Your recruiter was super responsive…and now has vanished

Before, they were replying within hours. Now? It’s been a week, maybe two. You also noticed a change in their tone. “If a recruiter’s pace of communications slows down, or they suddenly change from being very detailed and informal in their communication or tone to broad, formal communication, that’s probably a sign,” DeLay says.

What to do:

Send a short note to another contact at the company if you have one—especially if you’ve already had several rounds. You can say you’re trying to respectfully close the loop on timing. If everyone is silent, it might be time to close the loop yourself.

6. You see the job reposted or relisted

This one stings. You interviewed, felt great, and then bam—the job’s back up on LinkedIn with a new posting date.

What to do:

Painful as it is, that’s usually a signal they’re moving on. If you need closure, you can ask for confirmation: “Hi, I noticed the role was reposted—should I assume you’ve decided to move forward with other candidates?”

Read this next: The Truth About Ghost Jobs: What They Are and How to Spot Them

Signs you’re being ghosted after receiving the offer

We know it sounds surreal, but unfortunately, it can happen.

7. You received a verbal offer—but nothing in writing

The recruiter said in a call or in person that they’re offering you the job. Yay! Except…days pass, and you never receive an official offer letter.

What to do:

Follow up immediately and ask for a written offer before making any decisions. If they start stalling or giving vague answers like “we’re waiting on approvals,” ask for a timeline. If they keep dodging, something’s off.

8. They said they’d “get back to you with final numbers” and disappeared

You were in the middle of negotiating salary or benefits. You made your counteroffer. They said they’d run it by the team and circle back. That was a while ago.

What to do:

Follow up, but set a deadline for your own peace of mind. “Just checking in on next steps regarding the offer. If I don’t hear back by X date, I’ll assume the timing is no longer aligned.” Be polite but direct—your time matters too.

9. You already accepted the offer, but haven’t heard anything since

No welcome email. No onboarding instructions. No start date confirmed. You’re supposed to begin soon, but the silence is starting to feel loud.

What to do:

This could be a paperwork delay—or a red flag. Ask directly: “I’m excited to get started and just want to confirm that everything is still on track for my start date.” If they can’t give you that basic clarity, proceed with caution and consider backup plans.

Read this next: “Recruiter Ghosted Me After a Verbal Offer—What Should I Do Now?”

If you’re being ghosted by recruiter, remember:

• It’s not about you. Most of the time, ghosting is about disorganized hiring processes, poor communication, or internal chaos—not your performance.
• Follow up once or twice, then move on. Your energy is valuable. Don’t waste it waiting on people who won’t respect your time.
• Keep applying and interviewing. Momentum is your friend. Don’t let one silent recruiter derail your whole search.
• You deserve better. A company that ghosts during hiring is likely to ghost in other ways too. Consider this your early red flag.

You don’t have to stay haunted

Recruiter ghosting hurts. It messes with your confidence and makes you second-guess your worth. But remember: A company’s silence doesn’t reflect your value; it only reflects their process. Keep showing up. Keep applying. Keep asking for what you deserve. And above all, don’t let ghosting dim your shine. You’re not “too sensitive” for wanting basic respect. You’re just human—and you deserve better than silence.

Going through a layoff isn’t a reflection of your skills or work ethic. In fact, it happens to many professionals. But when it comes to job interviews, knowing how to talk about it takes strategy. Should you say you were laid off in an interview, or should you wait until the interviewer asks? How do you explain it without sounding defensive or uncertain?

The good news is that employers generally don’t view layoffs the same way they view being fired. Hiring managers understand that layoffs are a reality in many industries. What matters most is how you frame your experience—showing confidence, professionalism, and a focus on the future.

In this article, we’ll cover when and how to talk about layoff in an interview, examples of strong responses, and strategies to keep the conversation focused on your strengths and career potential.

While you’re here: Check 400,000+ open jobs on The Muse—one of them could be your next career move »

“Should I mention I was laid off in an interview?”

Many candidates worry that layoffs make them look bad, but that’s rarely the case.

“Layoffs are typically seen as business decisions, not personal ones,” says Brittany Dolin, CEO of the CA-based recruitment firm PocketBook Agency. “Most hiring managers understand that layoffs happen for a variety of reasons that often have nothing to do with performance. Being fired can raise more questions, but transparency and accountability always go a long way.”

So, the short answer to the question “How to explain being laid off in an interview?” is: It depends. If the interviewer asks about it, honesty is key—but frame your response in the right way.

Focus on three key areas:

• Why the layoff happened: Keep it factual and neutral. If it was due to budget cuts, restructuring, or industry downturns, say so without assigning blame. A simple statement like, “The company went through a major restructuring, and my department was eliminated,” is enough.
• What you’ve done since: Show that you’ve used this time productively. Have you taken on freelance work, completed a certification, expanded your professional network, or focused on skill development? Employers want to see resilience and initiative.
• How you’re moving forward: Shift the conversation to your enthusiasm for the role. Express what you’re looking for in your next opportunity and how your skills align with the job you’re interviewing for. For example: “This experience gave me a chance to refine my skills in [specific area], and I’m excited about the opportunity to bring that expertise to a new team.”

If the layoff isn’t brought up

If the recruiter doesn’t ask, there are two approaches you can use in your favor:

• Bring it up if there’s a noticeable gap on your resume. Employers might wonder about an unexplained employment gap, so offering a brief, confident explanation can prevent assumptions.
• Wait if you’ve already secured another job since the layoff. If your resume reflects a smooth career transition, there may be no need to mention it unless asked.

Another concern is whether employers will find out about a layoff on their own. The truth? It’s possible. Background checks, references, or even LinkedIn updates can reveal employment changes. That’s why it’s always better to be honest—just make sure the conversation highlights your strengths and readiness for the next role.

Read this next: What Can Employers Ask Previous Employers? Reference Check Explained

Just in case, here’s how to explain a layoff in an interview

Talking about a layoff in an interview doesn’t have to be awkward or stressful. The key is to keep it brief, professional, and forward-looking.

Be honest, but keep it simple

“Keep it high level,” Dolin says. “You don’t need to get into all the specifics—just enough to give context. Focus on what’s relevant to your experience and how you’re ready to bring value to your next role.”

For example:

• Due to company restructuring, my position was impacted along with several others.
• My department underwent downsizing and my role was eliminated as part of that process.

Stay positive and professional

Avoid sounding frustrated or blaming your former employer. Instead, show that you’ve handled the transition with professionalism and focused on your future with a growth mindset.

For example:

• While it was unexpected, I saw it as an opportunity to reflect on my career goals and refine my skills.

Highlight your strengths and value

A layoff doesn’t define your career. “Acknowledge the layoff briefly, then talk about what you accomplished in the role and what you’re excited to do next,” Dolin says. “Use it as an opportunity to show resilience and highlight the skills that make you a strong candidate moving forward.”

Did you take on new projects or leadership responsibilities in your last role? Did you earn a certification, attend workshops, or build new skills post-layoff? If so, shift the conversation to these topics.

For example:

• During my time in that role, I took on additional leadership responsibilities, which strengthened my ability to manage projects and collaborate across teams. After the layoff, I used the opportunity to attend industry workshops and expand my skill set in data analytics, which has prepared me even more for this next step.

Keep it concise and redirect the conversation

Once you’ve addressed the layoff, shift the discussion toward your enthusiasm for the role you’re applying for. Employers want to know what you bring to the table—not just what happened in the past.

For example:

• I’m really drawn to this opportunity because of the company’s growth in the tech industry, and I’m excited to contribute my skills to the team.

Sample response about a layoff in an interview sample

Here’s a sample response that puts all the tips above into practice when addressing a layoff during an interview:

My position was eliminated due to a company-wide restructuring. It was a tough situation, but it allowed me to take a step back and evaluate my career trajectory. During my time there, I was able to spearhead a successful product launch that led to a 20% increase in customer engagement. After the layoff, I decided to invest in further developing my skills by taking an online course in digital marketing, which has sharpened my abilities in areas like SEO and content strategy. I’m excited about this opportunity because I’m passionate about using my new skills to contribute to a team that’s focused on growth and innovation in the digital space.

What to avoid when talking about a layoff

When discussing a layoff in an interview, be mindful of how you approach the topic. There are several pitfalls that can derail the conversation and affect how the interviewer perceives you.

“The biggest mistake is over-explaining or getting too emotional,” Dolin says. “It’s important to be honest but keep it professional and forward-looking. Don’t dwell—just state the facts and then shift focus to what you bring to the table.”

Let’s take a look at other critical mistakes you should avoid making:

• Don’t badmouth your previous employer. Focus on your own experience and how you grew, not on the company’s shortcomings. Criticizing your previous employer can reflect poorly on you, even if the circumstances were out of your control.
• Don’t get defensive. Stay calm and composed. While being laid off can be frustrating, getting defensive in an interview won’t help your case. Show resilience and professionalism instead.
• Don’t bring it up too early. Don’t introduce the topic of a layoff right away. Let the conversation flow naturally, and only bring it up when it’s relevant or when asked.
• Don’t downplay the impact of the layoff. While you don’t want to dwell on it, it’s important to acknowledge that the layoff did happen and explain it briefly. Some candidates might try to brush it off too casually or minimize its significance, which can make it seem like they’re not fully acknowledging the situation or hiding something.

Handled the right way, a layoff doesn’t have to be a setback—it can be the beginning of your next great opportunity.

FAQs

Do you mention layoff in a resume?

Generally, no—a layoff is better addressed in an interview. You can explain it when asked, but don’t feel the need to highlight it on your resume.

“Should I explain the layoff in my cover letter?”

You should only mention a layoff in a cover letter if you’re explaining a career gap. If your layoff caused a gap in employment, briefly explain it in your cover letter to provide context to the recruiter.

Can a company find out if you were laid off?

Yes, a company can find out if you were laid off through background checks or references. Employers may verify your employment history and may ask your previous employer about the circumstances of your departure.

How do you address being laid off multiple times?

Focus on what you’ve learned from each experience and how you’ve adapted. Be honest, but frame it as an opportunity for growth and highlight the skills and resilience you’ve built from those experiences.

“Can I say I was laid off if I was fired?”

No, it’s important to be truthful about the circumstances. If you were fired, it’s better to address it directly rather than misrepresenting it as a layoff. While being fired can raise questions, it’s important to show accountability, discuss what you’ve learned from the experience, and explain how you’ve grown professionally. Transparency is key, and showing how you’ve taken steps to improve can work in your favor.

Shana works with high-energy, ambitious individuals who are ready to tackle complex challenges, drive change, and take ownership of their professional growth. Whether you’re looking to lead organizational change, solve operational challenges, or position yourself as the go-to person for getting things done, Shana helps clients not just achieve their goals, but lead with confidence and clarity.

Shana is passionate about helping professionals who are stuck but not complacent, who are looking to break through barriers and get results without sacrificing their integrity or vision. She works with clients who are driven to be more effective, influential, and impactful, regardless of their industry or career stage.

Shana and holds an MPH from Harvard School of Public Health in policy and management, an MBA from the University of Colorado Denver in Health Administration, and an MA in Latin American Studies from Georgetown’s School of Foreign Service. Shana completed her undergraduate work at Smith College. Shana is a graduate from the International Coaching Federation accredited CoachU and is certified as a Gold LEAN Management practitioner and as an Everything DiSC trainer. She is a Denver native.

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Have you ever felt overwhelmed by your thoughts or emotions? Life gets messy, and sometimes, sorting through it all can feel impossible. That’s where a cheap and easy trick can help: Journaling.

Journaling is more than just putting words on paper—it’s a powerful way to clear your mind, process emotions, and improve your mental well-being. Whether you’re dealing with stress or anxiety or just trying to understand yourself better, writing things down can help you make sense of it all. And the best part? There’s no right or wrong way to do it.

In this article, we’ll break down how journaling supports mental health, share practical tips to get started, and give you a collection of thought-provoking journal prompts for mental health.

The benefits of journaling for your mental health

Journaling isn’t just a creative outlet or a way to keep track of your thoughts—it’s a research-backed tool that can boost mental well-being.

A 2022 systematic review found that journaling is a low-cost, low-risk intervention that can support common mental health conditions when used alongside other treatments. Another study found that patients who used positive affect journaling (PAJ)—a form of journaling focused on gratitude and uplifting experiences—reported less mental distress, lower anxiety, and greater resilience compared to those receiving only standard care.

Helps make sense of your feelings

Sometimes, emotions feel like a tangled mess in your head. Writing helps you slow down and sort through them. When you put your thoughts on paper, you can identify patterns, understand triggers, and process difficult emotions in a safe space. Instead of bottling up stress or frustration, journaling gives you a way to release it—helping you feel lighter and more in control.

Reduces stress and anxiety

Journaling provides a healthy outlet for stress and anxious thoughts. When you write about your worries, you’re actively getting them out of your head instead of letting them spiral, leading to a sense of relief and relaxation. Many people find that once they write about a problem, it feels less overwhelming—almost like talking to a trusted friend.

Builds self-awareness and encouraging growth

Have you ever written something down and realized, “Wow, I didn’t even know I felt that way?” That’s the power of journaling. It reveals thoughts and beliefs you might not have noticed before, helping you connect with your true feelings. Over time, you can track personal growth, spot self-limiting patterns, and gain clarity about what you really want in life.

Boosts your mood and outlook

Journaling isn’t just about venting frustrations—it’s also a great way to focus on the good. Keeping a gratitude journal, for example, has been linked to increased happiness and life satisfaction. When you make it a habit to reflect on small wins, positive moments, or things you’re grateful for, you train your brain to notice the bright side of life.

Read this next: What to Do When Mental Health Affects Your Work

How to start journaling for mental health

Starting a journaling practice might seem a bit intimidating, especially if you’re not used to writing regularly. But don’t worry—there’s no right or wrong way to do it. The key is to find a method and routine that works for you.

Choose between digital or paper journals

Paper journals give you a tactile experience that can be more grounding and a feeling of satisfaction for flipping through physical pages and looking back on your thoughts over time.

On the other hand, digital journals offer convenience and flexibility. Whether it’s on your phone, tablet, or computer, you can journal anytime, anywhere. Plus, some apps offer features like password protection or the ability to organize your entries by mood or topic. You can try Day One, Grid Diary, or Refectly.

Set an ideal routine

Journaling doesn’t have to be a daily commitment (though it can be, if that works for you). Even 10 minutes a few times a week can make a difference. The key is to build a habit that feels sustainable.

Some people journal in the morning to set intentions for the day, while others prefer to write in the evening to reflect. And if you skip a few days, don’t stress—just pick it back up when you’re ready.

Get words flowing, even when you feel blocked

Write—even if you have no idea where to begin. These quick tips can help break through writer’s block:

• Write about your day. Start with the basics. What happened today? How did you feel?
• Describe your surroundings. Sometimes, focusing on what’s in front of you can help you get started. Write about the weather, the people around you, or the sights and sounds of your environment.
• Let go of perfection. Your journal is a private space—there’s no need to worry about grammar or spelling. The point is to express yourself freely, not to write a perfect essay.

Another great tip is using mental health journal prompts. If you’re still stuck, prompts can help spark inspiration. Prompts can focus on gratitude, goals, emotions, or anything else that encourages reflection. Let’s see some examples in the next sections.

28 daily journal prompts for mental health

Journaling can be even more powerful with prompts to guide your writing. Here are a few simple journaling prompts for mental health to help you check in with yourself and support your emotional well-being.

Prompts to help you start a daily journaling habit

1. What do I want to focus on today?

Setting a daily intention helps you stay grounded and purposeful. It could be something like staying calm in stressful situations or prioritizing self-care.

2. How did I feel about something that happened today?

Reflect on a specific event or conversation from your day. How did it make you feel? What impact did it have on your mood or energy? This prompt helps you process your emotions in real time.

3. What would make today great?

Sometimes, journaling can be a way to set the tone for your day. What would make today a success for you? It doesn’t have to be big—small wins are important too.

4. How can I be kinder to myself today?

We’re often our own harshest critics. Journaling about how you can treat yourself with kindness helps combat negative self-talk and reinforces self-compassion.

Daily check-in prompts for emotional awareness

5. How am I feeling right now?

This simple prompt helps you take a moment to assess your current emotional state. Are you feeling calm, stressed, happy, or overwhelmed? Write down whatever comes to mind without judgment.

6. What is one thing that made me smile today?

It’s easy to overlook small moments of joy, especially on tough days. Reflect on a positive experience, no matter how small. It could be a compliment from someone, a beautiful sunset, or even a good cup of coffee.

7. What’s weighing on my mind?

Sometimes, we carry mental baggage without realizing it. Take a moment to jot down any worries, concerns, or lingering thoughts. Getting them on paper can help you process and release them.

8. What am I grateful for today?

Gratitude is a powerful tool for shifting your mindset. Even on hard days, finding something to be thankful for can help improve your mood and perspective. It doesn’t have to be anything big—just something that made you feel appreciative.

9. What’s one thing I can do for myself today?

Self-care can be simple and small. Whether it’s taking a break, going for a walk, or just sitting quietly for five minutes, writing down an action you can take to care for yourself helps you stay connected to your needs.

Prompts to better understand your thoughts and patterns

10. What’s something that triggered me today?

Recognizing triggers is a crucial step in managing your emotions and stress. When something sets you off, try to identify why it affected you so deeply. Was it a specific situation or person? This awareness helps you understand your emotional responses.

11. How do I typically respond to stress?

Everyone has different coping mechanisms when they’re feeling overwhelmed. Reflect on how you react to stress. Do you tend to shut down, get anxious, or lash out? Writing about your responses can help you identify healthier ways to manage stress.

12. What’s a recent situation where I felt misunderstood?

Think about a time when you felt misunderstood. What was the situation? How did it make you feel, and how did you handle it? Would you act any differently? This prompt can help you better understand how communication and perception impact your emotional state.

13. What patterns do I notice in my behavior during tough times?

We all have habits or patterns that emerge when life gets challenging. Do you avoid difficult emotions, become irritable, or overthink situations? Identifying these patterns is the first step toward breaking them and adopting healthier coping strategies.

14. What am I learning about myself through this journaling process?

As you write, take a moment to acknowledge how journaling has affected your mindset and emotional growth. What insights have you gained so far?

15. When was the last time I felt truly at peace?

Identifying moments when you felt calm and centered can help you recognize what brings you peace. Reflect on those times—what was happening around you, and how can you recreate those moments more often?

16. What do I need right now to feel better?

Sometimes, we’re unsure of what will make us feel better in the moment. This prompt helps you tune into your own needs. Do you need rest, connection, or maybe a break? Knowing what you need is vital for self-care.

Daily questions to focus on positivity and appreciation

17. What’s one thing I love about myself?

Self-love is just as important as gratitude for others. Reflect on a quality you appreciate about yourself. It could be your kindness, your creativity, or your resilience. Acknowledging your strengths builds confidence and positivity.

18. How can I spread positivity today?

Positivity isn’t just about feeling good—it’s about sharing that goodness with others. Think of one small way you can brighten someone’s day. Whether it’s a compliment, a smile, or a kind gesture, practicing kindness amplifies your own sense of well-being.

19. What is something I learned today that I’m grateful for?

Learning something new can spark gratitude. Reflect on something you discovered or understood better today. This could be related to your personal growth or just a new insight.

20. What’s something I’m looking forward to?

Anticipation can be a powerful source of positivity. Reflecting on something in the future can help boost your mood and shift your mindset toward optimism.

Journaling prompts to process stress and reduce anxiety

21. What’s making me feel anxious right now, and why?

Understanding the root cause of your anxiety is the first step toward managing it. Writing down what’s bothering you can help clarify your thoughts, reduce their power, and allow you to break them down into manageable pieces.

22. How can I challenge these anxious thoughts?

When you’re feeling overwhelmed, it’s easy to fall into negative thinking patterns. This prompt encourages you to critically assess your thoughts—Are they based on facts? Are they exaggerated?

23. What’s one small action I can take today to feel more in control?

When stress feels out of control, it’s important to identify one step you can take to regain a sense of order. This prompt encourages actionable thinking, shifting from worry to action.

24. How would I respond to a friend experiencing this anxiety?

This prompt allows you to step outside yourself and offer perspective as if you were supporting a friend. Often, we’re harder on ourselves than we would be on others, so thinking through what you’d say to someone else can help foster self-compassion.

Prompts to help you let go, forgive, and move forward

25. What’s one thing I’m proud of about myself?

Healing starts with recognizing your worth. This prompt is about cultivating self-love by focusing on your strengths, achievements, and positive qualities. It’s a reminder to celebrate the progress you’ve made, no matter how small.

26. What negative belief about myself do I want to let go of?

Past trauma or negative experiences often create limiting beliefs. Writing about the beliefs you want to release can be a powerful first step toward healing. Reflecting on why they’re no longer serving you can help shift your perspective and allow room for growth.

27. Who do I need to forgive, including myself?

Forgiveness can be one of the most healing acts you can do for yourself. This prompt is designed to explore the emotions tied to forgiveness, whether it’s forgiving someone else or letting go of self-blame. Healing usually involves releasing the weight of past grievances.

28. How have I grown from a past struggle?

Personal growth frequently comes from overcoming challenges. Focusing on what you’ve learned helps you see how you’ve emerged stronger and wiser.

Reflect, release, repeat

From stress and anxiety management to self-reflection and healing, these journaling prompts for mental health are just a starting point. Try out different techniques, give yourself some grace, and let your journaling practice grow along with you. Your mental health journey is personal, and journaling can be a steady, supportive companion every step of the way.

Read this next: Here’s How to Build a Self-care Plan

FAQs

Can journaling replace therapy?

Journaling can be a helpful complementary practice for managing mental health, but it’s not a substitute for professional therapy. It can help you reflect on your thoughts and feelings, process emotions, and reduce stress, but if you’re dealing with deeper issues or trauma, it’s important to seek guidance from a licensed therapist.

Should you journal in the morning or at night?

It depends on what works best for you. Some people prefer journaling in the morning to set a positive tone for the day, while others find it helpful at night to reflect on what happened during their day and process emotions. The key is consistency, so choose a time that fits into your routine and feels most beneficial for your mental health.

How do you make journaling a long-term habit?

Start by setting a small, achievable goal—like journaling for just five or 10 minutes each day. Keep your journal nearby to make it easy to write when inspiration strikes. Don’t stress about perfection; just focus on showing up for yourself consistently. Over time, journaling will become a natural part of your routine.

How to stay motivated to journal when you’re feeling down?

Journaling can be a great way to cope when you’re feeling low. On tough days, try writing about your feelings without judgment—this can help release pent-up emotions. You might also focus on small wins or things you’re grateful for to lift your spirits. Remember, there’s no pressure to be “perfect”; journaling is just for you, and it’s okay to have good days and bad days.

In March 2025, layoffs in the U.S. exceeded 275,000—a near-record high. With so many jobs being cut, the possibility of a future layoff feels very real for many workers. So what should you do if you suspect you’re one of them—and that your company is preparing for layoffs?

Let’s take a look at what steps to take—and how to not only prepare, but set yourself up to find a new job as quickly and easily as possible.

Be on the lookout for signs

If you want to be prepared for a layoff, you need to look for signs that one is potentially coming.

“Watch out for company-wide cost-cutting measures, including hiring freezes, reduced budgets for travel or training, cancellation or postponement of projects once deemed critical, or any chatter of restructuring or reorganization within the company,” says Raj Bharti, managing partner of Seattle-based Spherion Staffing & Recruiting.

Changes in leadership could also be a red flag. “Pay close attention to unexpected departures of key executives or managers, merging or dissolving of departments, or negative financial performance or weak quarterly earnings reports,” Bharti says.

Another obvious red flag that you might be laid off? If “high performers around you are being let go,” says Illinois-based career coach Joe Szynkowski. If people are being let go—including people you consider valuable employees—anyone could be next.

Keeping an eye out for these signs can give you a head start on preparing for a layoff—and put you in a better position if and when that time comes.

Update everything

If you’re noticing signs that a layoff may be on the horizon, start updating everything. “Immediately update your resume, LinkedIn, and all other social profiles,” Bharti says.

Flesh out your resume and LinkedIn profile with any new accomplishments, responsibilities, or key duties of your role. And, if you can, “quantify your accomplishments with specific numbers and results,” Bharti says. (Here’s how.)

You can also ask colleagues to write LinkedIn recommendations to make your profile more appealing to potential employers.

“Enlist your work champions to write LinkedIn endorsements about you now—before any layoff is announced,” says Robin Bond, an employment lawyer and founder of the law firm Transition Strategies. “That’s a big help in getting positive things about you in front of recruiters.”

Updating all your assets now—before a layoff happens—will allow you to immediately start applying for roles if you find yourself dealing with a layoff in the future.

Create a “brag book”

Updating your resume and LinkedIn is a must. But those only provide so much space—generally not enough space to really showcase everything you bring to the table.

So, if you want to take things a step further—and really be ready to show a potential new employer what you can do, consider creating a “brag book.”

“Document your key projects, contributions, positive feedback, and any awards and recognition you’ve received,” Bharti says. “This will be invaluable for your resume, networking stories, and interviews.”

Start thinking about what’s next

“Don’t wait until you’re laid off to start thinking about your next role,” Bharti says.

Reflect on what you truly want in your next role—not one you’d settle for, but one that feels like the right fit.

“There are three keys to career fulfillment: doing work that gives you energy, working for an organization that believes what you believe, and having your non-negotiables [and] dealbreakers honored,” says Michelle Schafer, an Ontario-based career coach specializing in career transition. “Knowing this will help you intentionally seek out work that aligns with these priorities.”

Once you’re clear on the type of role you want, develop a job search plan, Schafer says. You’ll only need the plan if you find yourself jobless, but it’s better to be prepared than scrambling for one after a layoff.

When creating your plan, Schafer says to “include a mix of activities, such as online searches and applying for jobs, recruiter conversations, and one-on-one networking/informational interviews.” This kind of variety will help you attack the job search from multiple angles—and increase the likelihood of landing interviews.

Read this next: How to Job Search After Being Fired or Laid Off

Prioritize connections

Connect with your network before the layoff actually happens. “Quietly rekindle old connections before you need them,” Syznkowski says. “People are more likely to help when you’re not in full-on panic mode.”

In addition to connecting with your existing contacts, you can also focus on building out your network. “Meet new industry connections by attending conferences and joining and participating in LinkedIn groups,” says executive coach and consultant Karl Hebenstreit.

When connecting with contacts, you can let them know you’re considering your options without necessarily saying you expect a layoff. You can also see if there’s anything they can do to help you get a foot in at their company. “Ask for informational interviews to learn about different companies and roles,” Bharti says.

The more you foster your connections and build your network while you’re still employed, the more people you’ll have to reach out to for help if and when you find yourself unexpectedly unemployed.

Read this next: Here Are 33 Networking Tips You Can Easily Read in Under 5 Minutes

Get what you need…

Once you’re laid off, you won’t have access to any company materials. So before you go, you’ll want to quietly gather any materials you might need (in a legal, ethical way).

For example, “gather proof of your impact,” Szynkowski says. “[Non-confidential] performance reviews, emails, KPIs…anything that tells the story of your value.” And, Hebenstreit adds, make sure you keep those samples on your own computer.

You’ll also want to “gather contact information for colleagues, managers, and mentors you want to stay in touch with,” Bharti says. (It’s important to note that you can’t just download your contacts, which might be against employee policy. We’ll cover how to do this legally in a moment.)

Finally, Bond suggests printing out any company policies on termination and severance benefits. That way, you’ll be informed of what you’re entitled to if and when you’re laid off.

…but make sure to do so legally and ethically

It’s important to gather information, work samples, and contacts you need before you’re laid off. But it’s crucial to do so in a way that adheres to legal and ethical standards. 

For example, downloading company data or contacts for personal use after being laid off could result in legal consequences, especially if it violates confidentiality agreements or intellectual property rights, or breaches non-compete clauses within your employment contract.

That doesn’t mean you can’t collect information; you just have to do so in a way that doesn’t violate your company’s policies or any laws. So before you gather any information, make sure to do your research. Review your contract and company’s policies to ensure you’re following proper procedures.

If you’re not sure what information you can and can’t take prior to a layoff, it’s best to check with a lawyer.

Brush up on your skills

If you’re not totally satisfied in the role you’re currently in, a pending layoff could also be a great excuse to expand your skill set—and set yourself up for a better role moving forward.

For example, you might consider obtaining additional certifications and education, Hebenstreit says.

Using this time to learn new skills or improve the skills you already have could make you a more marketable candidate following a layoff—and help you land a new (and better!) role more effectively.

Read this next: 15 In-Demand Skills to Keep on Your Radar for 2025

Know your rights

Often, layoffs are just a numbers game; the company needs to cut costs—and there’s nothing personal about it. But if you suspect that there’s another reason that your job is at risk, it’s important to know your rights.

If you suspect you’re being considered for a layoff because of your race, disability, gender, sexual orientation, or any other protected category:

• Document everything. Start recording any interactions or events indicating unfair treatment, including any emails, messages, or notes from conversations that may indicate bias or discriminatory intent.
• Talk to HR. If you are laid off—and think it might be discriminatory—it’s important to go on record with HR. “Approach HR or your supervisor directly and ask why the layoff decisions were made,” he says. Ask for their reasoning and documentation of the conversation.
• File a complaint. If you feel that you were discriminated against, it’s within your rights to file a complaint. You can file a formal complaint with the Equal Employment Opportunity Commission (EEOC) or a local labor board, depending on the jurisdiction.
• Talk to an attorney. If you do decide to take action against an unfair or discriminatory layoff, it’s a good idea to get in touch with an employment attorney. 

Take care of your mental health

Even the threat of a layoff can be extremely stressful—not to mention the actual stress that comes along with losing your job. So, if you suspect that a layoff might be imminent, it’s important to take care of your mental health.

Wisconsin-based Tracy Douglas, MS, LPC, known as Your GenX Therapist, recommends the following self-care practices.

• Talk to someone. If you’re stressed or worried about a potential layoff, share that stress with someone you trust. “Simply by naming something, you start exhibiting mastery over it by separating it out from you,” she says.
• Practice mindfulness. Mindfulness practices—like breathing exercises, meditation, or even mindful walking—can help you stay present and avoid spiraling into fear or worry about layoffs (or anything else, for that matter), which can be hugely helpful. “Do your best to use mindfulness to stay in the ‘here and now,’” she says.
• Get outside. If you’re starting to feel overwhelmed or worried or stressed about a potential layoff, one of the best things you can do? Get outside. “Doing so for twenty minutes lowers cortisol significantly and effortlessly,” she says. “It’s amazing that something so simple can be so beneficial to our mental and emotional well-being.
• Move your body. And while you’re outside? Get moving. “Move your body, move your body, and then move your body some more,” she says. “Being able to dance, walk, lift weights—even just do jumping jacks—can bring relief in such a short amount of time.”

Read this next: How to Deal With Layoff Anxiety (Whether or Not Your Job is on the Line)

Use these tips to prepare yourself for a potential layoff

No one wants to deal with a layoff. But if you suspect one is coming, start preparing now—and set yourself up for success if and when the layoff hits.

“By taking these proactive steps, you’ll be in a much stronger position to navigate a potential layoff and quickly transition to your next opportunity,” Bharti says.

Browse these amazing open jobs on The Muse—one of them could be your perfect next career move »

About ResumeAI

ResumeAI is a resume scanning app that evaluates your resume’s readability, credibility, and match to a desired position. The tool works by assessing your resume based on several scoring factors that DU career advisors have tailored for various student and alumni needs.

The DU scoring guide for alumni provides general resume feedback across industries and disciplines. The scoring guide places a higher weight on work experience, skill & competency matching, and formatting best practices.

Interpreting Resume AI Feedback

You will receive a score of Bronze, Silver, or Gold. Alumni Career & Professional Development recommends that you achieve a score of Silver prior to submitting your resume for personalized feedback from a career coach.

Please be aware of the following limitations when using this scoring guide:

• Generative AI is still new and feedback offered via generative AI may contain errors. Please email Alumni Career & Professional Development any questions or concerns that you have with generative AI feedback within ResumeAI.
• ResumeAI is currently unable to give detailed feedback on volunteer, leadership, or other types of experience sections separate from the work experience section. Please review volunteer and other sections carefully after using ResumeAI, and submit your resume for personalized feedback if you have additional sections beyond your work history. (You may also see feedback that a section is “missing” from your resume—if the only one suggested by ResumeAI is “Additional Experience,” please ignore this feedback.)
• The alumni scoring guide is best tailored to give feedback to early and mid-career professionals using a 1-2 page resume. If you are more experienced and have a 3+ page resume, have a longer professional summary, etc., we encourage you to submit your resume for personalized feedback regardless of your ResumeAI score (Bronze, Silver, or Gold).

How to Scan Your Alumni Resume

1. Sign up for or log in to BigInterview using your @du.edu or @alumni.du.edu email address. (Learn how to request an alumni email address here.)

2. Navigate to ResumeAI from the apps picker in the top left corner of the BigInterview dashboard.

3. Once you’re in the ResumeAI dashboard, click on Scan, then click on ResumeAI to start a new scan.

4. Click on Scan My Resume Now.

5. Select the Alumni Resume Reviews (General) scoring guide by searching for the Alumni Career & Professional Development folder.

You can also load this scoring guide directly by entering code 685a08.

6. If you would like ResumeAI to assess the strength of your resume for a specific job application, enter the details for the position you’re applying to, including copy/pasting the job description.

7. Upload your resume as a PDF or Word document.

8. ResumeAI will take about 5 minutes to scan your resume.

In an indication of just how important the student employment relationship can be, we had 79 incredibly strong nominations for 93 community members this year! These nominations showed just how much our student employees and supervisors have shown up for one another across a string of difficult years, displaying incredible teamwork skills as they navigated not only the ongoing crisis of a global pandemic, but also issues of societal injustice, leadership turnover, and personal challenges.

The Student Employment team invites all student employees, supervisors and supporters (including family and friends) to celebrate with us as we honor our Student Employees of the Year, Skyler Kasnoff and Nayeli Aguirre, and our Supervisor of the Year, Anthony Jones, and recognize all of this year’s nominees!

Skyler Kasnoff, Undergraduate Student Employee of the Year

Skyler is a Geography and Public Policy major at the University of Denver, studying urban climate resilience and sustainable policy. His goal is to pursue architecture, and bridge design, science, and climate stewardship throughout his career. As a Denver native, spending time with his friends in the mountains is fundamental to his idea of a good time and staying motivated to pursue this difficult work. Skyler is proud and grateful to be a part of the Marsico Institute at the University of Denver.

Skyler’s supervisor Daniela Alvares-Vargas wrote: “His hard work is exemplified in his contributions to our institute’s goal of developing and sustaining LearningTrajectories.org, referred to hereafter as [LT]2, a website tool designed to support early childhood practitioners in providing young children with rigorous and equitable math learning. Skyler spearheaded the design, development, and continuous improvement of the [LT]2 Dashboard project.

Most importantly, Skyler embodies an empathetic and community-strengths focused mindset to develop solutions with the people that the solutions are meant to serve. His work has consistently been driven by a desire to center the voices of the communities he works with and to create spaces that are inclusive and accessible.”

Nayeli Aguirre, Graduate Student Employee of the Year

Nayeli is a graduate student at the Daniels College of Business pursuing a degree in Accounting Technology & Analytics. She has been involved with the Microsoft Office Specialist (MOS) Program since 2021 and currently serves as the Senior MOS TA Coordinator. In this role, Nayeli ensures the smooth operation of labs and provides support to both students and TAs, helping the team stay well-prepared to teach effectively.

Nayeli’s supervisor Nadine Balabanoff wrote: “Nayeli has gone above and beyond in her role as a TA Coordinator by consistently demonstrating exceptional dedication, innovation, and leadership. She has streamlined communication between TAs and the MOS program, ensuring that everyone stays informed and aligned. Through her efforts, she has not only made an immediate positive impact but have also laid a foundation for sustainable improvement of the MOS program, leaving a lasting legacy that will benefit future cohorts.”

Anthony Jones, Supervisor of the Year

My journey in education and social work is rooted in a passion for community, advocacy, and meaningful learning experiences. As a first-generation college student and the son of a Mexican immigrant, I earned my first master’s degree from Jackson State University, an HBCU in Jackson, Mississippi, where I was mentored by exceptional women of color who were also incredible professors. That experience, combined with my dedication to supporting underserved students in the classroom, led me to pursue a second master’s degree in School Psychology at the Morgridge College of Education, which I completed in 2023.

Currently, I serve as the Assistant Program Director at the Graduate School of Social Work. I find meaning in my work through mentoring students and organizing programs that support academic and professional success. I was both surprised and honored to receive the Supervisor of the Year Award, and I am grateful to Emma Pedersen for the nomination.

Outside of work, I am a musician, a proud homeowner and active member of my Aurora community, and a budding at-home chef. I sing and play guitar and I’m an active member of The Spirituals Project Choir at DU, a community organization dedicated to preserving and revitalizing spirituals. I love gathering with my Neighborhood Improvement Association of Morris Heights for weekly community dinners to discuss ways we can uplift our neighbors’ voices and drive meaningful change. On weekends, you’ll often find me at Mi Pueblo Market, buying ingredients to recreate the meals my late mother used to make—keeping her love close in the food I make for my friends and family.

Anthony’s student employee Emma Pederson wrote: “Anthony has had a profound impact on my professional growth, and I deeply appreciate the way he has supported and challenged me. He does not shy away from having challenging conversations, whether about social work or broader professional issues and consistently pushes me to critically examine my perspectives. This has helped me grow not just in my knowledge, but in my ability to approach conversations with a more nuanced, reflective mindset. His willingness to engage in these discussions have been essential to my development as both a social worker and a person.”

Congratulations as well to our other nominees this year! 

NOMINEES:

Undergraduates	Graduates	Supervisors
Aidan Perez	Aidan Smith	Alison McCarty
Ana Julia Rodrigues Alves	Carmel Stralen	Allie Tookmanian
Arianna Rojas-Ortega	Haydee Ducay-Fajardo	Amanda Muller
Ashley Quezada Flores	Jeremy Van Denack	Amanda Thompson
Caleb J. Smith	Katarina Krull	Anne Conzemius Thompson
Clara Duong	Kereine Ngoungui-Malemba	Anthony Holder
Crystal Rojas Carbajal	Lidia Palmese	Audrey Townsend
Dylan Lindsey	Natasha Zakin	Bernadette Tynan
Gus Emerson	Nikos Lazanis	Beth Goad
Iris Stanfill	Ponce Shepard	Bob Kumagai
Isla Saylor	Prabhu Perumal	Casey Dinger
Mireya Amador	Robert Monson	Cedric Asensio
Ryker Lott	Sadie Rogers	Damary Beltran
Trang (Julie) Do	Shammah Ameh	Damon Vine
	Xiaozhen (Sandra) Lin	Dana Cowper
	Yating Zhu	Daniela Alvarez-Vargas
		Darlene Squires
		Eric Duran
		Erica Jorgenson
		Erich Kushner
		Ethel Swartley
		Garrett Roberts
		Ilana Blum
		J. Todd Blankenship
		Jeremy Vera
		Jorge Espinoza
		Joseph Carfagnini
		Judith E. Fox
		Karina Condra
		Kelly Elliott
		Kelsey Compton
		Kristina Hesbol
		Kyle Peterson
		Lainie Fickau
		Leah McFail
		Leslie Alvarez
		Liam Westwood
		Meagan Callahan
		Nicole Cortez Nevarez
		Rachael Williams
		Robyn Thomas Pitts
		Sarabeth Wolbrom
		Stevie Lee
		Sunil Kumar
		Susan Goodwin
		Trapper Lee

If you’ve ever read anything about 401(k) plans, you’ve likely heard that a 401(k) match is like free money from your employer. And maybe it sounded too good to be true—after all, nothing in life is free, right? Well, it actually is true. Employer matching contributions do come with some rules and limits imposed by both the IRS and employers, but matching does mean money will be put towards your retirement without you having to work more for it.

What is a 401(k) match?

If you’re here, it’s likely that you already know what a 401(k) is: an employer-sponsored retirement plan. This means your employer offers an account for you with the plan administrator (investment company) of its choosing, and you decide what portion of your salary—before taxes if you choose a traditional 401(k) plan, or after taxes if you choose a Roth 401(k) plan—gets deposited into it with each paycheck, for your retirement. These deposits are called contributions. Now, here comes the match.

A 401(k) employer match—or 401(k) company match—is when your employer contributes a certain amount of the company’s money to your retirement plan, based on the amount of your contributions. That’s why it’s considered “free money.” Employers who offer matching contributions do it at their own will, and you don’t have to repay or work extra for this money.

Matching contributions aren’t mandatory—not even the 401(k) plans are. Employers don’t have to offer you one, but if they do, you should take advantage of it.

How does a 401(k) match work?

A 401(k) match works like two people cooperating towards a goal. You’ll contribute a portion of your salary to your retirement plan and your employer will make a contribution based on that amount. But here’s the kicker: The formula used to calculate the matching contributions varies between employers, because it’s up to them to decide how they want to pitch in.

That said, there are three typical employer 401(k) match contributions systems. Here’s a breakdown of each, with examples.

Dollar-for-dollar match

In this system, also known as full match or 100% match, the employer will match 100% of your contributions, up to a portion of your salary.

For example, let’s say you earn $70,000 per year and your employer offers to match dollar-for-dollar of your contributions, up to 5% of your annual salary. In this scenario, the maximum amount your employer would contribute is $3,500. If your own contributions exceed $3,500, that’s OK—but the additional contribution amount won’t be matched.

Dollar amount match

This one is quite simple: In a dollar amount match arrangement, the employer offers to match a set amount for each employee. For example, your employer offers to match the first $3,000 of your contributions to your 401(k).

Partial match

Also known as stretch match, in this system the employer will match with a part of the money you put into your retirement plan, up to a certain amount of your annual salary.

For example, let’s say you earn $60,000 per year. Your employer offers to match 50% of your contributions, up to 7% of your salary.

While 7% of your salary is $4,200, because your employer only offers a partial match of 50%, they’d contribute only half of the $4,200, or $2,100.

401(k) contribution limits: Does employer match count?

Any contribution to a 401(k) account is subject to the annual contribution limit determined by the IRS—and there’s one limit for employee contributions, and another for combined contributions from employer and employee. The amounts are updated by the IRS every year to account for inflation.

• Employee contributions: In 2025, the employee contribution limit to a 401(k) is $23,500 for people under 50. If you’re 50 or older, you’re allowed to make catch-up contributions of an additional $7,500.
• Combined employer and employee contributions: In 2025, the combined contribution limit is $69,000 or the employee’s total compensation, whichever is less. If you’re 50 or older, an additional $7,500 for catch-up contributions is allowed.

Note: If you want an estimate of how much your retirement saves will be when you retire, Bankrate offers a 401(k) employer match calculator.

Highly compensated employees

If you happen to be what the IRS determines as a highly compensated employee (HCE), you might not be eligible for full 401(k) match contributions. By the IRS definition, an HCE is an employee who owns more than 5% of the company or whose compensation exceeds a set amount. For 2025, the amount is $160,000.

Because this is a lookback provision, your qualification for the current year is based on your compensation in the previous year. For example, in 2024 the compensation limit was $155,000. So, if you earned more than that, you would not be eligible for matching contributions in 2025.

Vesting schedules

While all the money you contribute to your 401(k) is always 100% yours, the employer matching contributions are subject to a vesting schedule. Vesting schedule refers to the number of years you must work for the same employer to have full ownership of their contributions.

According to the IRS, vesting schedules can vary, but they usually range from three to six years plus 1000 hours. Once you’re fully vested, your employer’s contributions become 100% yours and will remain in your account even if you quit or are fired.

FAQs

Do employers match Roth 401(k)?

Yes. Since 2022, employers can make matching contributions directly to a Roth 401(k). The contributions limits are the same for Roth 401(k)s and traditional 401(k).

What’s the average employer 401(k) match in the U.S.?

In 2024, the average employer match contribution to 401(k) retirement plans was 4.8% of a worker’s salary, according to Fidelity Investments, the largest 401(k) plans administrator in the country.

Does employer match count towards 401(k) limit?

Yes, and the limit amount is usually updated annually by the IRS. For instance, the 2024 401(k) limit, including employer match, was $69,000—which remains the same for 2025. If you’re 50 or older, an additional $7,500 for catch-up contributions is allowed.