Hate your job? Here’s what you can do about it right now
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Feeling stuck at a job you hate? Here’s what to look out for, plus potential effects, and actionable steps you can take to improve your current situation, or make a change.
Do you wake up dreading the workday ahead? Maybe each working day feels like an exhausting countdown: just get through it, one hour (or minute) at a time. And the worst part is you might feel trapped: You need the paycheck, or you’re worried you’re not qualified to do anything else.
These feelings are not only draining, but they can seriously impact both your mental health and emotional wellbeing. But the truth is that no matter how stuck you feel, there’s always room to make a change. Countless people have taken action around their work dissatisfaction, possibly finding renewed happiness and even purpose in their careers.
So, whether you’re considering a new path or simply looking for ways to make your current job more manageable, know that there are steps you can take. You have the power to regain control, reduce the stress, and start finding fulfillment in your work life. Here’s how.
Why you might have that “I hate my job” feeling
Sometimes, it’s not just one thing making you unhappy at work, but a combination of factors building up over time. It’s important to remember that your feelings are valid, and they’re there to signal to you that change needs to happen. Here are some of the key reasons why you might feel like you hate your job.
You’re burnt out: Feeling completely exhausted—mentally, emotionally, and physically—can happen when your workload’s too heavy, when you feel constantly overwhelmed, or when you don’t get a break to recharge. If you're drained all the time, it’s no wonder you dread going to work. Here are 22 more signs you may be facing burnout.
You feel a lack of challenge and appreciation: If you’ve been doing the same tasks for too long without learning anything new, you can start to feel bored or stuck. When you’re not growing in your role, or you feel your skills are going to waste, it can make your job feel pointless. A lack of praise, raises, or opportunities for growth can also leave you wondering why you’re putting in the effort.
You’re in a toxic work culture: Constant negativity, office politics, or bullying can be extremely difficult to deal with. Being surrounded by coworkers who bring you down, or a boss who micromanages, can make you very unhappy.
You have poor work-life balance: When your job takes up too much of your time and energy and leaves little room for your personal life, it can start to feel like all you do is work. Not having time to relax or do what you enjoy outside of working hours can make your job feel like a trap.
Your job is not aligned with your values: Working in an industry that doesn’t interest you anymore—or where the company’s ethics don’t fit with your own—can make it hard to feel motivated or passionate about your job.
7 signs you may hate your job
Is it a temporary rough patch, or do you really hate your job?
Work can be stressful at times, and everyone has bad days, so it can be hard to tell. When the frustration becomes constant, it’s a sign that something isn’t right. Be on the lookout for these clear signs that it’s not just a phase.
You’re constantly dreading Mondays.
You feel unmotivated and uninspired.
You complain about your job all the time.
You’re feeling disengaged.
You feel physically or emotionally exhausted.
There’s no sense of accomplishment.
You find yourself daydreaming about quitting.
If several of these sound familiar, it could be an indicator that your job is no longer a good fit. With that said, you don’t have to quit right away. Instead, listen to what your mind and body are telling you and find small ways to make changes that make your day-to-day more manageable.
Eventually you may find that your current job is improving, or you can mindfully bide your time until a better job becomes available to you.
Effects of staying in a job you hate
Sometimes even making incremental changes doesn’t cut it and you find that sticking it out in your current job is affecting your mental health. The negative feelings you experience can start to spill over into other areas of your life, affecting your health, relationships, and overall wellbeing.
Here are some of the possible effects of staying in a job you hate.
Increased stress and anxiety: Constantly dealing with negative feelings at work can affect your overall mental health.
Disconnection from your work life: When you don’t see meaning in what you’re doing, even tasks you used to enjoy might start feeling pointless or boring, making every day feel like a grind.
Constant frustration: Feeling disengaged from your work can lead to a cycle of frustration and disappointment.
Burnout: Continual stress can make you feel emotionally exhausted, irritable, and even depressed.
Lower self-esteem: Feeling unappreciated or stuck in a job that doesn’t challenge you can lower your self-confidence.
Physical health problems: Chronic stress can cause symptoms like headaches and digestive issues, and may weaken your immune system, making you more vulnerable to illness.
Impact on personal relationships: Stress from work can cause tension in relationships with friends, family, or your partner.
Missed career growth opportunities: Staying too long in a job that’s not right for you can mean you miss chances to advance your career.
What to do if you hate your job
Feeling trapped in a job you hate is hard, and it can feel like you’re stuck in a difficult situation with no clear way out. After taking a little time to rest or brainstorm, you might find that you do have options, and taking action to improve your current situation—or making plans to leave for something better—can help you regain a sense of control. Here’s how to get started.
Identify the problem
Before you make any big decisions, take time to figure out exactly what’s making you unhappy so you can understand what needs to change.
Is it your daily tasks, your workload, your boss, or the overall work environment? Maybe it’s the company culture, or maybe you’re feeling like there’s no room for growth? It’s also possible that the problem isn’t the job itself, but something else, like a lack of work-life balance or feeling unfulfilled outside of work.
When you know the root cause, you can make a more informed decision about what to do next.
Talk to someone
Don’t keep your feelings bottled up. It’s important to tell someone how you’re feeling to get a fresh perspective.
Share your frustrations with a trusted coworker, a friend, or a family member, as it can help you feel less isolated. You might also consider having a conversation with your manager or someone in HR if the problems you’re facing are work-related, like an overwhelming workload or conflict with a colleague. Here are 13 tips to create effective communication in the workplace.
You might also talk to a career coach or counselor. They can help you evaluate your career, set goals, and figure out a plan for moving forward.
Set boundaries
If your main issue is poor work-life balance, set clear boundaries between work and your personal life. This can be hard, especially if you’re used to being “always on” or if your workplace expects you to respond to emails or calls after hours. But, setting boundaries is essential for protecting your mental health (here are nine tips to help you do it.
Start by making small changes — like logging off at a certain time each day or blocking off personal time on your calendar. Communicate these boundaries with your team and stick to them as much as possible to help you feel more in control and less overwhelmed.
Explore new opportunities
If it’s the job itself that’s the problem—and it can’t be easily fixed—explore new opportunities. This may be within your current company, where a different department or role might suit you better. Or it could be a job opening that aligns more with your career goals and values. Sometimes, just discovering what’s available can help you feel empowered.
If you are open to sharpening your skill set, take an online course to learn a new skill, or pursue a qualification that might help you advance in your career. By developing new skills, you can feel more purposeful and confident, and open up new opportunities for yourself, either within your current company, or somewhere else. Eager to learn something new every day? Explore these seven tips for a curious mind.
Start planning your exit strategy
If you’ve decided that leaving your job is the best option, make a plan. Quitting without a plan can lead to financial stress and uncertainty, so set a realistic timeline for when you’d like to be in a new job, and work toward it, step by step.
This might include saving up money to cover any gaps in employment, researching job openings, or networking with people in your industry. Have clear objectives to help ease some of the anxiety about leaving, and give you a sense of control over your future. Consider refreshing your resume to include your latest accomplishments, and make sure your LinkedIn profile is up to date, so it’s easier for you to apply for new jobs when the time comes.
How to improve your outlook on a job you hate: 8 tips for when you feel stuck
Improving your outlook doesn’t mean ignoring the issues at work, but it does mean finding ways to reduce stress, focus on personal growth, and make the situation feel more manageable. Sometimes, shifting your mindset and setting small goals can make a big difference in how you feel about your job.
And while you work on improving your current situation, you can also start planning for a future that’s more fulfilling and aligned with your long-term goals.
1. Shift your mindset
Constantly dwelling on the negative can make the situation feel worse. While it’s important to acknowledge the things that are bothering you, try to shift your focus to the parts of your job that aren’t so bad. Maybe there’s a coworker you get along with, or perhaps you enjoy the feeling of accomplishment when you complete certain tasks.
Focus on the positive aspects—even if they’re small—to help you feel less overwhelmed by what you dislike.
💙 If it’s hard to quiet the negativity, check out this session on Reframing Difficult Thoughts with Chibs Okereke.
2. Set small, achievable goals
When you feel stuck, set small, manageable goals for yourself. These don’t have to be major career moves, but goals that will give you a sense of accomplishment at the end of the day.
So, you might aim to finish a specific task by lunchtime, organize your workspace, or learn something new that could help with your job. This can give you a sense of progress and help you regain a little control over your workday.
💙 Learn how to focus on your Small Wins during this session with Jay Shetty. Over time they might add up to big achievements.
3. Create a work-life balance
If work is taking up too much of your life, make time for yourself outside of your job.
When you’re off the clock, prioritize activities that relax and recharge you, whether that’s spending time with loved ones, enjoying a hobby, or simply resting.
Set clear boundaries between work and your personal time — avoid checking emails or working late into the evening. Give yourself the space to unwind to make work feel less all-consuming.
💙 In need of some Radical Self-Care? Start today with this series led by Lama Ram Owens.
4. Take regular breaks
When you’re stuck in a job you hate, it’s natural to feel mentally and physically drained by the end of the day.
During your workday, step away from your desk—even for a few minutes—to help clear your mind and reduce stress. Take a short walk, grab a coffee, or just take deep breaths to get a mental reset and make the day feel less overwhelming.
💙 The next time a work issue arises, try taking a Problem-Solving Break with Jeff Warren.
5. Focus on personal growth
Even if your job isn’t offering you new challenges, you can still focus on personal growth. Take the opportunity to develop skills that could help you in the future. Enroll in online courses, attend workshops, or seek out mentorships. Check out these 10 examples of personal development goals for work.
Embrace small learning opportunities, like reading up on industry trends, to help you feel like you’re moving forward, even if your current job isn’t providing you with the challenges you want.
💙 Making big changes can be difficult. Strive to Build Habits That Actually Stick over time with Dr. Julie Smith.
6. Build better relationships at work
Positive interactions with colleagues can make a big difference in how you feel about your job. Chat with people, offer help when you can, or simply show interest in what they’re doing.
Building connections with others can help create a sense of community at work and make the day feel less isolating. You might even find that having a supportive co-worker can make tough days a little easier.
💙 Explore our Relationship With Others series led by Tamara Levitt to help guide your relationships at work.
7. Practice gratitude
Each day, try to think of a few things about your job that you’re grateful for, even if they seem minor. It might be something like having a stable paycheck, working from home — or just a decent supply of cookies in the break room!
While it won’t fix everything, focusing on what you appreciate can help balance out the negative feelings and remind you of what you’re gaining from your job — even if it’s not your dream position.
💙 Check out our Gratitude masterclass to learn more about how a gratitude practice can make your days brighter.
8. Plan for the future
Think about where you want to go next, even if leaving your current job isn’t possible right away. Set realistic long-term goals and make real steps toward them to give you hope and direction.
Whether it’s planning to change careers, apply for a promotion, or develop new skills, having a goal to work toward can help you feel like you’re not stuck forever. This can help make your current situation feel more temporary and easier to handle.
I hate my job FAQs
Is it normal to dislike your job?
Everyone dislikes their job occasionally, because work can bring pressures or challenges. But, if these feelings persist for a while, or lead to constant dread of work, there may be a deeper issue.
Assess your happiness at work and its impact on your life, and explore ways to improve your situation or make a change if necessary.
How do I know if it's time to quit my job?
Knowing when to quit your job can be challenging, especially since the unknown can be scary. Look for key signs it may be time to explore new opportunities, and have a plan in place—like saving money or updating your resume—to help ease the transition.
Regular negative impacts on your mental or physical health, such as stress or burnout.
Lack of alignment with your long-term career goals.
Feeling unfulfilled or having no room for growth.
How can I avoid burnout in a job I dislike?
Burnout can creep up, especially in unenjoyable jobs. Fortunately, there are ways you can help prevent it.
Set clear boundaries between work and personal life, avoid after-hours communication, and take regular breaks to recharge.
Enjoy relaxing activities like exercise, spending time with loved ones, or hobbies. Here are 12 relaxation ideas to try on your off hours.
If your workload is too heavy, discuss your feelings with your manager for possible adjustments.
Prioritizing self-care to support your mental and physical wellbeing.
What are some coping strategies for workplace stress?
Managing workplace stress involves recognizing stress triggers and finding effective coping strategies.
At work: Practice mindfulness, break tasks into smaller chunks, and focus on one thing at a time to help reduce your feelings of overwhelm.
Outside of work: Take breaks and prioritize de-stressing activities like exercise and hobbies. For more serious stress, talk to a therapist or counselor for healthy management strategies.
How long should I stay at a job I hate before making a change?
There's no fixed time to stay in a job you dislike, but consider factors like your health and happiness thoroughly to help you make the right change.
If quitting isn't feasible yet, explore options and improve your situation through small goals and stress management. Having a plan—such as saving money or acquiring new skills—can help, too.
Always prioritize your wellbeing: if your job makes you miserable, it's okay to seek a way out.
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