Wendo dragged herself into the office, the familiar dread settling in her stomach like a lead weight.
Another day of dealing with her micromanaging boss, tedious meetings, and piles of busywork that drained her soul.
She slumped down at her desk, staring blankly at her computer screen. "How did I end up here?" she thought, reminiscing about her former passion for this career path.
Wendo had once been excited to join this company, but over the years, the negative culture and lack of opportunity for growth had utterly demoralized her.
She felt trapped, with bills to pay and few prospects on the horizon. If this hits too close to home, you're not alone.
Many people find themselves stuck in jobs they hate for one reason or another: financial responsibilities, location constraints, or a lack of better opportunities in their field.
When you spend 40+ hours per week in an unfulfilling or toxic environment, it can take a massive toll on your mental health, motivation, and overall well-being.
While the ideal solution is to find a more satisfying job, that's not always possible overnight.
In the meantime, we will give you seven strategies to cope and prevent your misery from consuming you completely.
1 - Identify the Root Cause
Pinpointing the exact source of your dissatisfaction is the first step in coping with a job you hate. Is it the monotonous tasks that leave you feeling unchallenged and unfulfilled?
Perhaps it's the toxic company culture, with constant office politics and lack of respect.
Or maybe it's the absence of growth opportunities, leaving you feeling stagnant and undervalued.
Take some time for honest self-reflection. Make a list of everything that bothers you about your job, then look for patterns.
If you dread every team meeting because your ideas are consistently shut down, the root cause may be a lack of autonomy or voice.
If you're constantly exhausted from working overtime with no extra compensation, the issue could be unrealistic workloads and poor work-life balance.
Once you identify the main root cause, you can start strategizing solutions. For example, if it's the work itself you dislike, look for ways to negotiate more fulfilling projects or responsibilities that better utilize your strengths.
If it's an unhealthy environment, have an open conversation with your manager about your concerns or explore transferring teams. It's also possible that multiple root causes contribute to your unhappiness.
Perhaps the combination of an excessive workload, a micromanaging boss, and a lack of opportunities for career development has created a perfect storm of job misery.
In that case, prioritize which issues need to be addressed first based on their impact and your ability to create change.
Tackling too much at once can feel overwhelming, so focus your efforts systematically. The key is continuing to dig until you uncover all the core drivers behind your dissatisfaction.
Learn more: 5 Reasons You Are Struggling to Cope with Workplace Stress
2 - Focus on What You Can Control
While certain factors like company policies or your boss's management style may be out of your control, there's still plenty you can influence.
Start with your mindset. Instead of dwelling on negativity, reframe your perspective to highlight the positive aspects that are within your control. You may not love your job, but you can control how you approach it.
Commit to being punctual, well-prepared, and putting in your best effort. Going through the motions halfheartedly will only breed more negativity.
Choose to maintain professionalism and take pride in your work, regardless of how you feel about the job itself. Your relationships with coworkers are also within your control.
Make an effort to build positive connections with those you enjoy being around. Minimize interactions with toxic personalities when possible.
During breaks, engage coworkers you respect in conversations unrelated to work frustrations. The following table gives you a further breakdown of things you control and how to use them to cope.
| Things You Can Control | How to Use Them to Cope at Work |
| Work Habits |
|
| Time Management |
|
| Self-Care | Make time for activities that recharge and energize you:
|
| Personal Growth |
|
3 - Find Meaning Outside of Work
Since a third of your day is spent working, it's easy for your job to become your entire identity.
This amplifies the dissatisfaction you feel. Combat this by nurturing other areas of your life that provide meaning and joy.
Pursue hobbies or passion projects that allow you to explore creativity, personal growth, or service to others. For instance:
- Sign up for that music class
- Start training for a marathon
- Volunteer for a cause you care about
- Build your personal online brand
These activities remind you that you have value, interests, and goals beyond your job title.
Devote quality time to your loved ones. The people who appreciate you for who you are, not just what you do for a living.
Being surrounded by a supportive network helps buffer the negativity you encounter at work. At the end of the day, your job is not your life.
It's merely an aspect that currently lacks fulfillment. By finding meaning and happiness elsewhere, you'll reduce the power your crummy job has over your overall well-being.
4 - Set Realistic Boundaries
Don't let your job consume your entire life.
There needs to be clear boundaries to protect your time and mental health. Ask yourself, are you constantly working overtime or taking on tasks beyond your job description?
Do you check emails or take calls during family time? Do you skip meals or neglect self-care because of work? Look for patterns where your job is infringing on other aspects of your life.
Maybe you feel obligated to say yes to every request, even when it's unreasonable. Perhaps you have trouble disconnecting from work mode.
Once you pinpoint where boundaries are being crossed, you can start implementing changes. Examples include:
- Learning to say no firmly but politely when you're overloaded
- Clearly defining what tasks you are responsible for and what falls under other people’s responsibilities.
- Scheduling breaks during the day to eat, go for a walk, or practice mindfulness.
- Curving out time with loved ones as completely work-free.
Related: Why am I Feeling Sad All the Time at Work?
5 - Seek Helpful Support
You don't have to go through this difficult situation alone.
Take stock of your existing support system. Which friends or family members can you open up to about your job struggles?
Whose advice or listening ear do you trust? Sometimes just venting your frustrations can provide relief.
If you have a close coworker you get along with, consider leaning on them as well. They likely understand the dynamics and difficulties you're facing.
But set boundaries. The goal is finding emotional support, not enabling excessive negativity.
For an outside perspective, look into counseling services, career coaches, or online communities centered around work issues. For example, a qualified therapist can help you:
- Identify your personal and professional boundaries
- Teach you techniques to assertively communicate your boundaries to others
- Manage Stress and Anxiety by providing coping strategies and relaxation techniques
- Explore the underlying reasons causing your struggles with setting boundaries
- Help you prioritize your health and set aside time for activities that rejuvenate you
- Offer guidance and support as you strategize and seek a new job
Having an impartial third party can provide invaluable insight and coping strategies tailored to your circumstances.
6 - Explore Your Options
While the temptation may be to quit right away, take a step back and explore all potential options before making any rash decisions.
First, look inward. Is there a way to modify your current role slightly to make it more bearable? Could you request different responsibilities that better suit your interests and skills? Then look at opportunities within your current company.
Perhaps a lateral move to another team or department would be a better fit for you. If there are no suitable openings now, inquire about possibilities down the line.
Finally, consider paths to transition externally.
Would going back to school or getting additional certifications open new career doors? Have you casually networked or looked at job postings for roles you could pivot into?
The grass may seem greener elsewhere, but don't make assumptions, carefully research your options.
7 - Create an Exit Strategy
If after careful consideration, you determine that it's absolutely time to leave your current job, don't quit haphazardly.
Outline a strategic exit plan to prepare for the transition.
First, get your finances in order by cutting expenses, paying down debt, and building an emergency fund equal to 6-12 months' living costs.
Next, update your resume, LinkedIn profile, and other professional materials. Comb through past achievements and frame your experience.
Schedule practice interviews to brush up your skills. Then, activate your network by letting trusted connections know you're looking for new opportunities that match XYZ criteria. Ask for leads or advice. Apply for roles proactively.
Finally, don't blindly quit before lining up your next step. Time your resignation appropriately, providing reasonable notice per your culture and role.
Having an exit strategy lets you leave your job gracefully while positioning yourself for success.
Contact Mental Health Wellness Kenya for Support
If you find yourself struggling with job dissatisfaction and burnout, don't hesitate to seek professional help.
Mental Health Wellness Kenya provides confidential counseling and support services to individuals dealing with work-related stress, anxiety, depression, and other mental health issues.
Our experienced therapist can offer coping strategies, emotional guidance, and a compassionate space to process your experiences.
Reach out to us today to start your path towards healing and renewed perspective.
