Are you uninterested in your current job? Do you dislike your workplace with a passion? If you answered “yes” to either or both of these questions, it is time to get real with yourself. Why do you stay at a job that you hate?
While there are many reasons why you may make the active decision to stay at a job you dislike, one of the biggest factors is likely financial security and general fear. While you may think that staying at this job is the right choice, you are not doing yourself any favors. Even if you examine your job positively and try to focus on the benefits, you can still do damage to your mental health if the cons outweigh the advantages.
Maybe a career shift is right for you, but it is an understandably scary process! It can be a time of great uncertainty which can fuel any existing mental health problems. If you are looking to change professional paths, safeguarding your mental health is essential.
For many people, our jobs can unfortunately be a factor that contributes to one’s poor mental health. However, the negative impact that your job has on your well-being can be corrected when you decide to make the brave choice to walk away from a toxic work environment or, generally, a job that does not serve you.
Anchor Therapy is a counseling center in Hoboken, NJ with psychotherapists specialized in helping children, teens, adults, and couples with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, North Carolina, and Utah.
How do I know if I should change my career path?
If you feel like your job is negatively impacting your mental health, then it may be time to walk away. But, there are some steps you should take before making the decision to leave.
When you are miserable at work, the mere thought of your morning commute can drive you into a frenzy and overall negative mindset. In that state, it is going to be hard to function and excel at the tasks at hand. You may be experiencing insomnia, anxiety, or depression due to your job. When you are at work, you may feel sad or physically sick due to your nervousness and anxiety.
The longer you stay at a job that is not the right fit for you, the more it will negatively affect your health, both physically and mentally. The human brain has a tendency to hold onto negative thoughts and feelings which can be worrisome. This makes it extra important that you reframe your automatic negative thoughts surrounding your job so you can take the steps necessary to create change in your life.
For example, let us say that you are a recent college graduate who landed a great job in the marketing field. You have known since high school that this is the field for you, and you loved your internship experiences in the field in college. However, now you have a full-time job in marketing and you are questioning everything! Your mind may become overwhelmed with negative self-talk, such as thinking you are a failure because you do not think this career is right for you. Before your thoughts spiral, try to hit pause and ask yourself if it is the general marketing field that you do not like or the company you work for and its culture. Chances are it is the latter.
Many people think that they have to make a grand career change to be happy and, while that may be the case for some, it is a very real possibility that you and the company you work for just do not align. This can be for many reasons, from growth opportunities to conflicts with your personal beliefs.
Before you decide if it is time to quit or change your career altogether, it is recommended that you talk to human resources personnel or leadership figures at your company. During these conversations, you can talk about the company’s ethics and future, and your growth working there. It is your chance to put everything out on the table so progress can be made. If after having this discussion no changes were made, you may feel like you are in a position where leaving the company is your only choice to protect your mental health.
If you are looking to see if it is time to quit your job, check out our blog, “When Is It Time To Quit A Job?”, to learn more about the characteristics of a toxic work environment and the signs that walking away may be the right move for you.
How can changing my career benefit my mental health?
Making a career change can drastically improve your mental health and overall welfare, but the transition itself can be scary. For example, you may struggle with control issues and, if you quit your job, your life may feel out of control for a while until you figure out your next steps. You may quit before you have another job lined up which adds to the stress and anxiety you are facing. Not knowing where your next check is coming from or when you will get another job offer is frightening. If you are in a similar situation, working on yourself and your mental health could be a great first step in entering the job application process with a fresh mind. If you struggle with control issues, read our blog “7 Ways To Let Go Of Control Issues.”
One of the main reasons why people decide to move on from a job or career field is due to burnout. Burnout is a type of exhaustion that is triggered by constantly feeling swamped. In other words, if you are experiencing burnout, you have been under a considerable amount of emotional, physical, or mental stress.
Some situations that can trigger burnout include:
Unfair treatment at work
A demanding workload
Complicated professional duties
Lack of communication or support from leadership
Massive deadline pressure
Burnout symptoms can include many symptoms of stress. If left untreated, it can escalate into depression.
If you are struggling with burnout and managing your symptoms, read our blog “Everything You Need To Know About Stress Management Therapy.”
When you switch to a career that offers fewer and more flexible hours, you will find that you have time for self-care which is essential for good mental health. Shifting careers can also offer you a better work/life balance.
You may have found that your job has become your top personality trait. It is easy to fall victim to the belief that you have to constantly be working to have any kind of value. Therefore, you may be overworked. The constant pressure to be working can easily lead to burnout and anxiety.
When you have a healthier work/life balance, you are able to:
Take time to rest
Participate in your favorite hobbies
Enjoy time with your friends and family members
Finally, a career transition can help you live a life you feel passionately about! When you work in a different environment, you may witness an improved company culture which will make you feel closer to your coworkers and make you feel like the incredible asset that you are to the company. You become more connected to the company’s overall vision.
I want to change my career path, but I am scared. How do I get past my fear to make this change?
There are many reasons why you may feel pressure to stay at your current job. It may give you health insurance and provide for you and your children or maybe you fear that there is nothing else that you are good at. Whatever the reason is, we are constantly learning as human beings.
There will never come a day where you stop learning and mysteriously know everything. There is always a way to develop new skills. For instance, you could attend evening classes at a local college or take your current employer up on their offer to attend different training seminars. While this is not feasible for everyone, it is important to find out what is in your realm of possibilities. It will take hard work and sacrifice in the beginning, but remind yourself that it will be worth it in the long-term.
If you are struggling with your mental health, talking to a career therapist could be a step in the right direction. Your life transitions therapist could help you cope with the anxiety you may be feeling as you prepare to leave your job. In career counseling, you will have the chance to express your concerns in an unbiased setting.
An important thing that you can do to lessen your stress and anxiety surrounding leaving your job is to create a plan to leave your job strategically.
First, start with the why. Why do you want to leave your job? Is it just because your boss had an attitude one day or is it because of perpetual negative behaviors? It can be hard to grapple with the decision of leaving your job, but clearly outlining your reasoning is important. Not only will this help you gain clarity on the situation, but it can also help you gather your thoughts for when you give your company notice of your leaving.
Some reasons why the job may not align with you can include:
Your values and the company’s values differ in extreme ways
Your supervisor does not support your growth and is generally hard to talk to
You are not using your skillset to the fullest
You are not following your dreams
After getting clear on your reason for wanting to leave, you should create a financial plan. If you can find another job before giving your company your two-weeks notice, that is ideal, but it is not always possible. You may find that your mental health is deteriorating so quickly that you need to leave your job as soon as possible. In this case, try to make sure that you have enough money saved so you can support yourself while you look for another job. Not adequately preparing yourself for a career transition can cause more stress and anxiety.
I have decided to change careers! Now, how do I protect my mental health during the process?
First of all, congratulations on making this brave decision! Your future self will thank you for making the decision to prioritize yourself and your mental health.
If you are not enjoying your job or you are struggling to figure out the direction of your career, you are not alone and there is nothing wrong with you. When we look for something different, it can often make us ask ourselves what is wrong with us. You may be saying “Millions of people would love to do this job. I should be happy” or asking yourself “Why can’t I just be happy with what I have?”.
Building a career on your own terms can be difficult, but it can also be just as hard as dragging your feet to a job you dislike every day. You have not failed just because you want to make a change in your life. In fact, it is one of the most courageous things you can do! A career transition, no matter how big or how small, is normal. Our career counselors here at Anchor Therapy are here to help you every step of the way.
If you are looking to better your mental and physical health while going through a career change, you can try to:
Make time for exercise
While it is not necessary to run 10 miles every day, making a little space in your schedule to move your body can do wonders for your mind. No matter how gentle your form of exercise is, it allows endorphins to be produced which triggers a positive feeling in your body and enhances your overall mood.
Exercise can improve your self-esteem, and add more productivity and focus to your day. It can be hard to make it to the gym on a daily basis or perhaps you do not feel comfortable working out around other people. In these cases, you can simply take a walk around your neighborhood or find an at-home workout online.
If you are interested in learning more about the advantages of living an active lifestyle, read our blog “5 Ways Exercise Benefits Your Mental Health.”
2. Make time for what brings you joy
Going through a career change is hard, and your hours can easily be consumed by endlessly editing your resume or writing cover letters. It is important that you get another job in your desired field, so this is the time when you should be doing things that bring you energy and happiness.
These hobbies or activities should boost your energy so you can keep up the momentum that aids in a healthy career transition. If you are having a hard time figuring out what hobbies bring you joy or what to do to increase your productivity, try a quick exercise.
Try to complete the sentence “I would feel better about the change in my career if I was…”. Try writing down at least five activities that you think might make you feel better about this life transition. For example, you might feel better about your career transition if you were meditating each day or sleeping seven to nine hours each night.
3. Journaling
Journaling can be a specific way to identify your thought patterns or triggers. Instead of doing this digitally, try putting pen to paper to write down your feelings and moods.
If you struggle with negative self-talk, journaling can be particularly helpful. You can learn to change your inner thoughts by doing a few simple exercises. For example, you can write down three achievements from the day each evening. By doing so, you shift your brain to focus on the good things you achieved instead of focusing on what is left to be done or what you did not accomplish.
Journaling can even be used to help you decide something as large as leaving your career field. From creating a pro and con list to asking yourself deep questions regarding your thoughts about productivity and worth, journaling can help you grow.
Overall, changing your profession can be a scary time, but that is what makes it even more important that you protect your mental health during the process. A career counselor can help you make this major life transition. When you carve out time in your schedule for self-care, the journey will become easier for you to manage.
Victoria Scala
is the Social Media Manager and Intake Coordinator at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark, planning to study Clinical Mental Health Counseling at the graduate level. As a Social Media Manager at Anchor Therapy, Victoria is committed to producing content for and managing the office’s social media presence and blog.
