When Your Job Affects Your Mental Health: Signs It’s Time to Leave
We spend a significant portion of our lives at work, so when a job starts negatively impacting our mental health, it’s worth paying attention. But how do you know when it’s time to leave versus when you just need a break? Career decisions are rarely black and white, and leaving a job is a big step—one that requires careful thought and planning.
As a therapist, I often help clients navigate career challenges, stress, and big transitions. If you’ve been feeling stuck, overwhelmed, or unhappy in your current role, it might be time to explore whether a change is the best path forward. Here are some signs that leaving your job might be the right decision, along with key aspects of career counseling to consider before making the leap.
Signs It Might Be Time to Leave Your Job
Your Mental and Physical Health Are Suffering
Chronic stress from work can manifest as anxiety, depression, insomnia, headaches, or even digestive issues. If your job is consistently draining you and impacting your overall well-being, that’s a major red flag.You Dread Going to Work Every Day
Everyone has bad days, but if the thought of Monday morning fills you with dread every single week, it’s worth considering why. Persistent unhappiness at work can lead to burnout, emotional exhaustion, and a loss of motivation.The Work Environment Is Toxic
If you’re dealing with workplace bullying, micromanagement, unethical behavior, or a generally toxic culture, it may not be a place where you can thrive. No amount of coping strategies can make up for a harmful work environment.Your Growth Has Stalled
If you no longer feel challenged, aren’t learning new skills, or don’t see a future at your company, it might be time to seek new opportunities that align with your career goals.Your Values and the Company’s Values Don’t Align
Over time, you may realize that your employer’s mission, policies, or culture no longer align with your values. If this misalignment is making you feel disconnected or uneasy, it could be time for a change.There’s No Work-Life Balance
If your job consistently requires you to work long hours, answer emails at all hours, or makes it impossible to enjoy life outside of work, you might be sacrificing more than you should for your paycheck.You Feel Undervalued or Underpaid
If your efforts aren’t recognized, you’re not being compensated fairly, or you’re stuck in a role without the opportunity for advancement, it may be time to seek an employer who values your contributions.
What to Consider Before You Quit
Leaving a job is a major life transition, and while it might be necessary, it’s important to approach it with a plan. Career counseling often involves exploring these key questions:
What are your priorities? Do you value stability, flexibility, salary growth, or passion for your work the most?
What’s your financial situation? Do you have savings or another job lined up, or do you need to prepare financially before making a move?
What’s your ideal work environment? Reflect on what you need in a workplace to feel fulfilled and supported.
Have you tried to improve your current situation? Would a conversation with your boss, a change in department, or setting better boundaries help?
What’s your long-term career vision? Is this job helping you move toward your bigger goals, or is it holding you back?
Steps to Take if You Decide to Leave
Assess Your Options – Look at job listings, talk to mentors, and explore what’s out there before making a move.
Update Your Resume and LinkedIn – Highlight your skills and accomplishments to position yourself for your next role.
Network and Seek Support – Reach out to industry connections, attend networking events, and consider working with a career counselor.
Give Notice Professionally – Even if you’re unhappy, leaving on good terms is always a smart move.
Prioritize Self-Care During the Transition – Job changes can be stressful, so be kind to yourself throughout the process.
Final Thoughts
Deciding to leave a job is never easy, but staying in a job that’s harming your mental health is not the answer. If you’re struggling with career stress, working with a therapist or career counselor can help you clarify your goals, build confidence, and create a plan for your next steps. Remember, your job should support your well-being, not compromise it.
