I Hate My Job; What Do I Do? Ways To Protect Your Mental Health

Complicated emotions can arise at work, regardless of your job title, experience, or time in a position. Some people may find that they start to hate their job and feel stuck, which can lead to resentment, difficulty going to work, and reduced performance quality. If you hate your job, you’re not alone. It may be helpful to take a few steps to improve your work life, such as weighing the pros and cons of your job, making positive changes, and building an improved work-life balance. 

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Is it normal to hate your job? 

Various factors can impact job satisfaction, often unique to each person. However, the following are some common causes of job dissatisfaction: 

• A lack of fair pay
• Poor management 
• Role ambiguity
• Limited growth opportunities
• Work overload and poor work-life balance
• An unsupportive boss or team 

Someone might hate their job if they believe the situation cannot be changed or they do not have the support to change what is causing challenges. In some cases, a job may not be what someone wants, but they may have taken it due to financial barriers or because it was the only opportunity available. When there aren’t many options available, one might have a sense of being trapped, which can lead to further stress and mental burnout. 

The impact of staying in a job you hate 

Staying in a job you hate can have significant mental health consequences if the situation is not changed or controlled. Forbes reports significantly negative mental and physical health impacts, including the following: 

• Risk of physical illness
• Depression 
• Anxiety 
• Chronic stress
• Fatigue
• Irritability
• Reduced performance
• Changes in sleep 
• Difficulty with memory
• Problems with one’s personal life
• Less motivation and passion
• Low self-esteem

It may be possible to improve your situation or cope with a job you hate until you are able to move forward healthily. However, it might be helpful to remind yourself that you don’t have to stay in a job that is harming you. Being healthy and happy can be critical to performance, well-being, and productivity. 

How to proceed when you hate your job 

If you hate your job, it may be beneficial to start considering ways to move forward. Below are some steps to improve your situation, whether changing how you do your job or looking for new opportunities. 

Weigh the pros and cons of staying at work

To create a pros-and-cons chart, you can get a piece of paper and fill out the following categories: 

• Pros of staying in my job
• Pros of leaving my job
• Cons of staying in my job
• Cons of leaving my job

By creating a four-quadrant chart, you can take a complete look at both sides of the situation and then consider which option best suits you. If you’re unsure, consider reviewing the chart with a coach, friend, family member, or therapist. 

Negotiate for a change

In some cases, difficulty at a job is due to factors that can change, such as a heavy workload, a lack of work-life balance, or stagnancy in a position. If changes are possible, advocating or negotiating for the changes you seek may help you hate your job less. For example, you might let your management team know you need to change your schedule or you are looking to take on less or different duties at work. If you’re overwhelmed with too much to do, you might consider creating a plan for the team to distribute work more evenly. 

Prioritize your work-life balance

If you are putting a lot of time and energy into your job, you might be neglecting other areas of life. Studies show that can be critical for mental and physical well-being. Work-life balance can mean: 

• Choosing a schedule that helps you feel refreshed and awake during your shift
• Setting boundaries about times you can and cannot work
• Prioritizing family, friends, and relationships
• Ensuring you reach out for mental health support during challenging moments
• Practicing self-care at home and on your time off
• Not taking on projects, hours, or duties that you are unable to handle or that cause you significant distress
• Asking for help from coworkers or your boss before you are overwhelmed
• Using workplace resources to lighten your load at work 
• Taking time off regularly 
• Spending your time off with activities that refresh and replenish you

Apply for new jobs before you leave

If you’ve made the decision to leave your job and are planning an exit strategy, consider applying for new jobs before you leave to ensure you have a job lined up after your job search. If you put in your two-week notice, your current employer may still be able to let you go beforehand. However, it may be helpful to have a support net to fall back on in case you are without two weeks of pay or don’t receive severance pay.

Also, as you look for a job, you might prioritize jobs that don’t have the qualities you hate in your current job to ensure you don’t get stuck in a similar situation.

Find ways to make work more exciting

Some people may start to hate their jobs due to exhaustion or boredom with routine. Below are a few ways you might be able to spruce up your work life: 

• Decorate your office 
• Plan an employee event with your coworkers
• Bring your concerns to management to attempt to bring about change
• Apply for a promotion
• Start offering to help on new or different projects
• Consider working remotely or hybrid 
• If you normally work remotely, consider going into the office
• If you work remotely, consider working in new locations, such as a coworking building or a café 
• Make a new work playlist
• Make a new recipe for lunch each day 
• Bring board and card games to the break room 
• Organize an office sports team

"I hate my job!” Seeking support from a mental health professional 

Workplace stress can be a significant cause for concern, as it may lead to mental and physical health effects. If you’re struggling to decide whether to leave your job or how to make work more mentally healthy for you, consider reaching out to a career counselor or therapist for career advice and mental health support. A therapist can guide you through coping skills and support you in making healthy decisions for your future, such as going on a job hunt or negotiating for a different position at your company. 

If you are too busy for in-person therapy or face other barriers, such as a lack of finances, you might consider online therapy. With an online platform like BetterHelp, you can connect with a therapist via phone, video, or live chat sessions, often at a lower cost than that of traditional in-person therapy. In addition, you may be able to set an appointment time outside of standard business hours or meet with your therapist on your break. 

Studies show that online therapy is effective in reducing burnout in employees. In one study published in 2022, a group of telehealth employees participated in an online therapy intervention. A significant number of participants reported decreases in burnout compared to the control group.