The recession is ending, economists say. But most employers still aren’t planning to increase employment to pre-slowdown levels.

And many firms still are looking for ways to cut costs. That means we may continue to hear words like “laid off,” “downsized” or even “fired.”

People who have been laid off can take steps, though, to get back on the road to employment and keep their spirits up. Even before being laid off, it’s a good idea to give some thought to what could happen.

“Most people need to look at the economy with a realistic view,” said Robert Bryant, chief operating officer at Bert Nash Community Mental Health Center, 200 Maine St. “If they don’t, they’re putting their families and themselves in jeopardy.”

Living without a regular paycheck can be one of the most stressful times for a family.

“It’s a time when a family can pull together or fall apart, Bryant said. “It’s important to stay visible in the community and keep the lines of communication open. That will hopefully yield a job offer.”

The first thing to do is file for unemployment benefits.

“Employers pay into unemployment, so you can draw from that fund while you search for a job,” said Nancy Slabaugh, district manager for Manpower, 211 E. Eighth St. “It’s not like welfare. It’s there for a purpose.”

Employment services like Manpower can help update resumes, fill out unemployment forms or provide some job search guidance.

Other things to do:

l Don’t drop your health insurance. Experts advise against saving money that way because health care is costly. Under COBRA, a federal law that derives its name from Consolidated Omnibus Budget Reconciliation Act, the unemployed can remain covered by their company’s health insurance policy for up to 18 months at a higher price.

l Don’t burn your bridges. Don’t stomp into the office and throw a fit. Stay calm so you can try to negotiate a settlement. If not, at least leave the building armed with names of contacts: co-workers, clients, suppliers. Those are contacts that will come in handy as you begin to regroup.

l Remember to breathe. Don’t go home and try to act like nothing happened. This is when you need the support of family and friends the most, and everyone will have to pull together.

l Realize you don’t have all the answers. Talk to others about what is happening. If the company offered job counseling, take advantage of it even if you feel you know everything.

l Network like crazy. Let everyone from your children’s soccer coach to the contacts you made through your job know you are looking for work.

l Refine your skills. Your old resume from five years ago isn’t going to cut it in today’s market. Things change and you need to refine and update your resume and interviewing skills. The Internet is loaded with career sites, and there are dozens of books on the market designed to help you improve those skills.

Employees who fear their jobs could be in jeopardy should consider changing the amount of tax withholding on their paychecks. With only one wage earner in the family, individuals might fall into a lower tax bracket, resulting in less money owed to Uncle Sam.

Financial experts advise consumers to prioritize their bills and take a hard look at how they may be able to reduce unwanted spending.

“If you have a high debt and think you may not be able to keep up with your credit card payments, seek a credit counselor and don’t panic,” Slabaugh said. “Getting advice always helps.”

Bryant’s advice: “Treat every day like a business day, take an inventory of your self-worth and make a list of your strong points.”