You Hate Your Job. Now What?
It's common to feel trapped and dissatisfied in your job. Perhaps you find your work unfulfilling or unimportant, you're in a toxic and unsupportive work environment, or your job demands too much time. You may be interested in trying something new but concerned about the job market, so you stay put. Many legitimate factors may prevent someone from leaving their job. But before you give up, I encourage you to be curious about your situation and consider what is at the root of your dissatisfaction.
Here are some journal prompts you can ask yourself to gain insight into your situation:
What do I notice in my body when I think about going to work?
This may help you to better understand your genuine feelings about work. Do your best to refrain from responding intellectually or with what you think you should feel. Instead, simply notice the physical sensations that arise internally when you imagine yourself at work.
Is there any part of me that feels dampened or inhibited by my job? How can I feed that part more, even outside of work?
Identify parts of you that might feel ignored while you are working. For example, you may have a creative part without space to express itself at work. If you cannot incorporate it into your job, see if you can nourish this part on your own time.
What was I taught growing up about what my career path should look like?
You may have been taught (implicitly or explicitly) that success in work means earning a certain salary and/or status level and that it ought to be prioritized over your mental and emotional wellbeing. It is possible that you internalized these beliefs before asking yourself if you agree with them.
What are my core values? Does my current position align with or contradict them?
Our core values tell us so much about what will ultimately fulfill our lives. While your job does not have to be your entire source of fulfillment in life, if it opposes what you care deeply about, this is likely to produce internal conflict.
Are there any ways I use work to distract myself from feelings or stressors in my personal life?
While work might not seem as enjoyable as other possible coping responses, it’s quite common to inadvertently use work to serve the parts of you that find safety in avoiding, numbing, or distracting from other internal challenges. By bringing awareness to this, we can have more agency in responding to these challenges.
What are the risks involved in leaving my job, and what are the risks involved in staying?
Likely, you have already considered the potentially negative impacts of leaving, but have you considered what you might risk by remaining in a job you hate? If you are spending the majority of your time engaging in activities that drain your energy and fill you with resentment, this is likely to have a detrimental effect on your overall health/wellbeing.
Even if you end up remaining in the job you hate long-term, it's important to remind ourselves that we always have agency, even in our work life.