I Hate My Job: What to Do If You Can’t Quit
There’s no denying you hate your job. You dread going to work every morning, count down the minutes until your shift is over, and get anxious at the end of every weekend. You feel miserable, unhappy, and trapped. You want to quit so badly, but it’s just impossible to leave right now. So, how do you keep your sanity with a job you are no longer passionate about?
Before we get into what to do if you hate your job, let us first explore how common this feeling is and figure out what people don’t like about their jobs.
Do People Hate Their Jobs?
It turns out that there are lots of people who are in the “I hate my job” club. A World Poll by Gallup reported that only 15% of the employees worldwide are engaged at work, which means that a whopping 85% of people hate their jobs. The COVID-19 outbreak exacerbated the situation, with about 40% of employees in the US reporting worsening job quality since the start of the pandemic.
A 2020 Job Satisfaction survey revealed that the overall job satisfaction sits at 56.3%. A 2020 Gallup survey, meanwhile, reported that 14% of employees were miserable and actively disengaged at work, but only 36% of engaged employees were attached to their job and the company.
What Do Employees Hate About Their Jobs?
Work takes up most of our waking hours, so why do many of us hate our jobs? The reasons vary, but here are the most common ones:
- Unfair pay or lack of benefits
- Underappreciation
- Lack of or poor communication
- Boss/co-worker conflicts
- The work itself
- Toxic work culture
- No opportunity for advancement
Constantly saying “I hate my job” may also mean that you’re exhausted or burned out. Job burnout refers to a state of physical, mental, and emotional exhaustion due to long-term stress. It makes you feel overloaded and hopeless, fueling your desire to quit the job you hate. Therapy can help you deal with stress and reduce the risk of burnout.
Here are some signs of burnout at work:
- Headaches and fatigue
- Lack of motivation and pleasure in the job
- Increased cynicism and negative emotions
- Feeling drained, tired, and unable to cope
- Poor job performance
- Sense of failure and self-doubt
What Are the Effects of Hating Your Job?
When you hate your job and feel miserable at work, you are likely to deal with constant stress that can take a toll on your overall health. This can lead to physical symptoms, such as:
- Headaches
- Nausea
- Upset stomach
- General aches and pains
- Insomnia and other sleep problems
There are also psychological effects of hating your job. According to a study by the Ohio State University, people who have consistently low job satisfaction reported higher levels of depression, excessive worry, and sleep problems. They also have a lower mental health score. The study also suggested that their mental health was more negatively affected than their physical health.
Here are some of the psychological effects of hating your job:
- Anxiety
- Depression
- Irritability
- Pessimism
- Discouragement
- Feeling overwhelmed (or unable to cope)
- Cognitive difficulties
What to Do If You Hate Your Job
Are there any valid reasons to quit a job? Does hating your boss or the company mean that you should just pack your bags and go? What should you do if you can’t quit just yet? Here are some tips on what to do when you hate your job:
Evaluate your current situation
Instead of getting so wrapped up in how miserable you are and how badly you want to quit the job you hate, reflect and figure out what’s causing that unhappiness. Is it because of your boss, co-worker, or the work itself? Is it the unfair pay, long hours, or company culture? Have you always hated your job since it started and thought that the grass is greener on the other side of the fence?
Ask yourself important questions about your current situation and how you can manage your career and mental health. This will help you draw up a plan of attack to maybe turn things around and make adjustments to feel a bit better.
Develop connections with your co-workers
If you dread or dislike your job, friends at work can make things more fun and bearable. When you build a genuine connection with your colleagues, you can have something to look forward to every day, and make the daily challenges easier to overcome. Research data shows that having a friend at work leads to increased engagement, higher quality of work, and greater well-being.
Here are a few simple ways of making friends at work:
- Invite coworkers to lunch;
- Bring food as a way to start conversations;
- Offer to help your peers;
- Recognize your co-workers’ achievements and support others;
- Greet them by name and ask questions.
Practice self-care
If you want to quit the job you hate but can’t leave, take time to look after yourself. As we mentioned above, there are psychological effects to hating your job. Being unhappy at work can lead to heightened stress and worry, taking a toll on both your physical and mental health. Here are a few helpful suggestions:
- Plan activities outside of work;
- Get plenty of sleep and exercise;
- Engage in activities that help you relax and feel better;
- Find a new hobby or volunteer for a cause you’re passionate about;
- Talk to a therapist to make positive changes;
- Set boundaries: don’t say “yes” when you want to say “no.”
Therapy or professional offline or online counseling is another important aspect of looking after yourself. This is particularly true if you’re experiencing burnout symptoms or are dealing with anxiety or depression. Cognitive behavioral therapy is found to be effective in improving low motivation and helping you change negative thinking patterns and behaviors.
Take initiative and speak up
Once you’ve identified what’s making you unhappy at work, talk about it to your manager to find out if some adjustments can be done. It is common for some bosses to assume that everything is going fine until you resign and reveal how unhappy you’ve been this whole time.
Nobody can read your mind so you need to speak up when you hate your job and want things to change. You may also be glad to know that some companies go the extra mile to improve the company’s performance and keep top-performing employees. You and your boss could also come up with new ideas to improve your situation and maybe, make you feel happier at work.
You can also talk to your boss about mental health to help them understand why you’re feeling less inspired sometimes. This can be helpful in getting the help you need, like days off, a flexible schedule, or even mental health support. If you, however, don’t have a good relationship with your boss, talk to a senior colleague to help you voice your concerns and facilitate the conversation.
Change the way you think about your job
There is no such thing as a “perfect” job. It does help to find meaning or value in the work you do to improve your state of mind. Does your work allow you to help and build a better world for others? Has it helped you learn new useful skills? Does your job allow you to afford most of your needs and wants?
It’s easy to take things for granted, so focusing on the reasons to be thankful for can make you feel a little less unhappy or more appreciative. You should also keep in mind that a quick change in perspective (like putting a positive spin on negative thoughts) can make a big difference.
Make a plan and resign gracefully
If all else fails and you strongly believe that you should quit the job you hate, it may be the time to move on. This is especially true if your job is negatively affecting your physical and mental health. Make some plans to find a new job by updating your resume, telling people outside of work that you’re looking for opportunities, and thinking about what career path you’d like to take on next.
Make sure to resign with class. Write a resignation letter and give your two weeks’ notice. You may also offer assistance, like training someone new for your position, and leave your job on good terms.
Final Thoughts
Don’t hesitate to consider mental health support and therapy if you’re not satisfied with your job. Stress and burnout can negatively affect both your physical and emotional health. A licensed therapist can help you understand what needs to be changed and teach you effective strategies to deal with stress and anxiety.
The best thing about therapy is that you can get help without even leaving your home. Online therapy platforms like Calmerry allow you to talk to a therapist remotely, with no need to commute to a therapist’s office. You can learn more about therapy to prepare for your first session.
