What to do if you’re feeling stuck in a job you don’t like

Feeling stuck in a job you don't like is tough, and it can take a real toll on your mental health. With cost of living and other pressures, it’s not always as simple as just quitting. Sometimes, you have to stay put while you figure out your next steps.

The good news? You don't have to feel powerless. There are things you can do to make your situation more manageable and take back some control. This article is all about practical, realistic steps that can help you to cope right now.

If your job is seriously affecting your physical or mental health – for example, if it's a toxic or unsafe environment – remember that you have the right to a safe and fair workplace. If you're experiencing harm such as workplace bullying, support is available.

Find common ground with your colleagues

When you’re unhappy at work, it’s easy to keep your head down and just try to get through the day. But that can feel really isolating. You’d be surprised how many of your co-workers may be feeling the same way (even if they don’t show it).

Finding small ways to connect with people can make a huge difference. You don’t need to become best mates with someone; it can be as simple as asking about their weekend or grabbing a coffee together. 

These small connections can help you to feel like you’re part of a team and not just working on your own. You might realise you share the same frustrations, or they might have practical advice for dealing with a tricky situation or a difficult manager.

There’s often strength in numbers. So, if an issue is affecting multiple people, it might feel less daunting to raise it with your manager as a team.

Focus on what you can actually change

When work feels overwhelming, it’s easy to focus on everything that’s going wrong. A more helpful approach might be to separate the things that you have influence over from the things that are simply out of your hands.

This is a key part of Acceptance and Commitment Therapy (ACT), a psychological approach that helps you accept what you can’t control and commit to changing what you can. You can’t control your boss’s mood or a company-wide restructure, but you can control your mood and your response to significant change.

Try listing the small things that are within your control, such as:

• the boundaries you set, like not checking emails after you finish for the day

• how you interact with the colleagues you get along with

• how you go about finding your next role.

Know when it’s more than just a bad job

Sometimes, a job isn’t just a bad fit; it may be an unhealthy or unfair environment. It can be hard to tell the difference, especially if it’s your first or second job. A toxic workplace can leave you feeling constantly stressed, anxious and drained. You might be in a toxic workplace if you notice things like:

• constant pressure to work outside your paid hours

• unsupportive management, who micromanage or bully staff

• gossip and cliques that make you feel isolated.

Even if you can’t name the issue, trust your intuition. If your gut is telling you that something feels off, it’s probably not the best workplace for you. The same goes for if you’re feeling anxious or sick just thinking about going to work.

Some of these issues aren't just 'bad vibes' – they can cross the line into unfair or illegal treatment. Lots of young people aren’t aware of their legal entitlements around fair pay, discrimination and dismissal. Learning about your rights at work can be empowering, even if you’re not ready to take action yet. Just knowing where you stand can help you to feel more in control and make clearer decisions about your next steps.

Make a plan to find something better

Even if you can’t leave your job tomorrow, making a plan can shift your mindset from feeling ‘stuck’ to moving forward. You don’t have to do it all at once; just take one small step at a time.

Here are some things you could do:

• Think about what you don’t want in a future job.

• Check out our tips on how to get a job.

• Casually browse job ads to see what skills are in demand in the fields that interest you.

Taking small, proactive steps can help to restore your sense of purpose and hope. If you're feeling worried about managing your money between jobs, we’ve got tips for that, too.

Talk it out with someone you trust

Venting to a friend or family member outside work can be a huge relief. Or, if you’re finding it hard to cope and your job is impacting your mental health, talking to a professional like a counsellor or psychologist can make a real difference. They can provide a safe space to talk and help you develop strategies to manage the stress.

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