We’ve all heard someone complain about their job, but how common is it to truly not like your job? Surprisingly, it’s more common than you may think. According to a Gallup poll, less than 31% of workers under the age of 35 are thriving in their overall well-being. This was measured on a scale using “thriving,” “struggling” and “suffering” to describe if they are living their best possible life. While it can be common to feel unhappy at work sometimes, constant dissatisfaction can start to take a toll on both your mental and physical health.

Everyone can experience a stressful day at work or tasks they don’t enjoy, but when that dissatisfaction becomes a daily struggle, it can lead to bigger problems. Feeling stuck in a job that brings you little joy or motivation can wear you down, impacting your well-being over time. Knowing the signs that your job is affecting your mental health and learning how to cope with it can make a big difference. 

Depression vs. burnout

Is it depression you’re experiencing or burnout? These are two mental health issues that can come from job dissatisfaction. Although they share some similarities, they are different and need to be addressed in different ways.

• Depression — Depression is a mental health condition that affects how you feel, think and act. It goes beyond just feeling sad about your job. It’s important to seek help from a mental health professional if your job is making you experience any of the following symptoms:
• Feeling hopeless
• Losing interest in things you once enjoyed
• Feeling worthless
• Having trouble focusing
• Burnout — Burnout is a state of emotional, physical and mental exhaustion caused by prolonged stress, which can be related to work. Unlike depression, burnout is typically tied specifically to your work life. However, if left unaddressed, it can lead to depression. People experiencing burnout may feel:
• Overwhelmed
• Emotionally drained
• Unable to meet their job’s demands

Mental and physical effects of being unhappy with your job

When you’re unhappy at work for a long time, it can begin to affect you in ways that go beyond feeling annoyed or frustrated. Here are some clear signs that your job is starting to take a toll on your mental and physical health:

• Constant stress or anxiety
• Fatigue or exhaustion
• Trouble sleeping
• Headaches or stomach issues
• Irritability or mood swings
• Feeling disconnected or unmotivated
• Difficulty concentrating
• Appetite or weight changes
• Substance use

Factors that can contribute to job dissatisfaction

Several factors can contribute to feeling unhappy in your job, including but not limited to:

• Lack of recognition
• Toxic work environment
• Overwork or lack of work-life balance
• Lack of opportunities for growth
• Poor management
• Unrealistic expectations
• Poor compensation or benefits

What’s holding you back from quitting?

Even when you recognize that your job is making you depressed and negatively impacting your health, the thought of quitting can feel overwhelming. You may feel stuck for several reasons, including:

• Financial concerns
• Fear of the unknown
• Responsibilities
• Social pressure
• Guilt or obligation
• Loyalty
• People-pleasing tendencies
• Low self-esteem

10 tips on how to cope with your job when it makes you depressed

If you’re not ready or able to leave your job just yet, there are several strategies you can use to help you cope with the stress and unhappiness that comes from being in a difficult work situation:

• Set boundaries — Try to set limits on how much time and energy you devote to work. Avoid checking emails or doing work outside of your set hours. This can give you the chance to rest and recharge. 
• Take breaks — Regular breaks during the day can help reduce stress and give you a mental reset. Step outside, go for a walk or take time for yourself when you can.
• Develop healthy coping skills — Do activities that can help you manage stress, like meditation, journaling or physical exercise. Having positive outlets can make it easier to handle work challenges without feeling completely drained. 
• Focus on what you can control — You may not be able to change everything about your job, but focus on what is within your control, such as:
• Your attitude
• Organization
• Daily routine
• Talk to someone — Sometimes just talking about what’s going on can help. Find a family member, friend or co-worker you trust and share your feelings.
• Let your boss know — If you’re feeling overwhelmed or struggling with a specific aspect of your job, consider having a conversation with your supervisor or HR manager. They may not realize what you’re going through and could offer adjustments, such as redistributing tasks or offering support. 
• Practice self-care — Taking care of your mental and physical health outside of work can help you better manage work stress. Make time for activities that bring you joy, whether it’s exercise, hobbies or spending time with loved ones. 
• Explore new opportunities — Even if you’re not ready to quit right away, start exploring other job opportunities. Approximately 40% of Generation Z (Gen Zs) would like to leave their current job within the next two years. Updating your résumé and doing some networking can help you feel more in control of your future. 
• Consult a mental health professional — If you’re struggling with ongoing stress or mental health concerns related to your job, speaking to a therapist or counselor can help you process your emotions, develop healthy coping skills and decide your next step. 
• Stick to your job description — If you find yourself constantly doing tasks that aren’t part of your role or taking on more than you should, it’s essential to push back. Focus on your responsibilities and don’t hesitate to say no when you’re overburdened. 

By implementing these tips, you can take meaningful steps toward protecting your mental health while managing the challenges of a tough job. 

Break free from job stress with Lightfully U

At Lightfully U, we understand how challenging it can be when your job affects your mental health, leaving you feeling trapped or depressed. If you’re struggling with work-related stress but feel like you can’t quit, we’re here to help. Our deeply compassionate experts offer personalized treatment that’s tailored to meet your unique needs. Through whole-person-centered care, we use our Precision Care Model to address not only symptoms but also the underlying issues contributing to your stress. You don’t have to go through this alone. Let us support you in taking the next step toward a healthier, more balanced life.  

Change is possible. When you’re ready to take the first step, contact us. We’ll take the next steps together, toward the fullest, brightest version of you.