- People continue to feel stress and anger while at work, but they can't quit the jobs they hate.
- A career expert and psychologist say you should outline what you like about your job.
Whether you're dealing with a difficult boss, struggling with being at the office, or just don't like what you're doing daily, there are plenty of reasons to dislike a job.
Gallup's State of the Global Workplace: 2023 Report found that employee stress in 2022 continued to be at a record high, with 44% of employees surveyed worldwide saying that they dealt with stress the previous day at work and 21% expressing anger.
But without a financial cushion or backup plan, it can be a big leap to quit — even if being stressed or angry has you ready to pack up your desk.
"Remember to put work into context in your life," Debbie Sorensen, a Denver clinical psychologist and the author of "ACT for Burnout," told Insider. "While you may spend many hours at work, it is only one part of your life, and your work doesn't define you as a person."
She also recommended reframing your mindset around work — even if it feels hopeless. If you aren't in a position to quit your job, here are some tips on how to make heading to work more bearable.
For starters, focus on the positive
It may seem simple but try to focus on the positive aspects of your job — even if it's a stretch. Sorensen said you should ask yourself: What did I like or even love about my job when I started? What motivated me to apply in the first place?
"For some people, that might mean reminding yourself of the big picture of why your work is important to you or to the world," Sorensen said. "Perhaps your work helps people or offers a service or product that makes people's lives better. Or perhaps your job provides an income that benefits you and your family."
Evangelia Leclaire, a career coach with 18 years of experience, said you should try writing out the benefits of your job to shift your mindset.
"Start and end your day reflecting on how your current job is supporting your present and future," Leclaire said. "Document this in a journal, highlighting your job's contributions to your personal and professional growth. Focus on tangible gains like your acquired skills and career achievements."
Don't forget to simply step away
If you're feeling overwhelmed during the workday, make time to step away from work during your breaks and free time, Sorensen said.
"Take time to connect with coworkers, take a break to do something that enhances your life, like a short walk or a crossword puzzle, or even add a little creative energy to an otherwise mundane task," Sorensen said. "These small moments of meaning can add up to make a job more enjoyable."
This advice is applicable whether you work from home or are in an office. Use your available time to physically move out of your work zone and turn off your "work brain."
You can always voice your concerns at work — with caution
"If you have managers or coworkers you trust, it can help to get support," Sorensen said. "If you talk to someone about your experience, you will no longer feel like you are carrying the weight of your dissatisfaction alone. You can support each other."
But Leclaire said you should be careful about whom you're venting to and whether you're complaining too much. She said you should express your concerns constructively by outlining your accomplishments and expressing interest in growth.
"This approach will help you define and develop a path forward that supports your goals — and you'll experience more job satisfaction," Leclaire said.
Seeking external support can be a big help
Similarly, venting to family and friends may be cathartic in the moment, but try turning instead to a professional who's better equipped to handle your situation. That could be a therapist with tools to help you cope or a career coach who can assist with mapping out your goals.
"An external perspective can be invaluable," Leclaire said. "Whether through a mentor or a professional coach, gain insights that help navigate your challenges, reframe your perspectives, and find meaning in your present work."
Lastly, zooming out helps put everything in perspective
Next time you find yourself spiraling at work, Sorensen advises you to acknowledge the larger situation.
"Remind yourself that your thoughts don't tell the whole story of your work, and see if there are other perspectives you can take," Sorensen said. "Most jobs have both enjoyable and unpleasant aspects. It can help to zoom out and see the full picture, rather than getting stuck in only the negative."