I Hate My Job

Should I stay or should I go?

It’s normal to feel dissatisfied with a job at some point in your career and it’s okay to not love every job you have. Throughout your career, you’ll likely take on roles that once felt like the perfect fit but later feel misaligned as your needs, workplace dynamics, or career goals evolve. Whatever the reason, if you find yourself thinking, I hate my job, you’re not alone. And more importantly, there’s a way forward.

When people say, I hate my job, it’s often followed by, but I’m stuck or I can’t leave. It’s surprising how many professionals believe they have no choice but to stay in a job they hate or assume that the only solution is to quit. While leaving may be the right move, it’s not the only option. Before making a big decision, let’s break down the steps you can take to know if it’s really time to find a new job.

I hate my job but I can’t leave

Is it true that you’re stuck or that you can’t leave? First, you want to determine if what you’re experiencing is a fact or an emotion. Often, believing that you’re stuck is more about fear and a perceived lack of autonomy than the actual circumstances. You might feel stuck because you don’t like your manager, because your work feels repetitive, or because you’ve lost your motivation. But recognizing that these are feelings, not unchangeable facts, can help you take back control.

When you feel stuck, and you believe that you don’t have autonomy, your confidence may be depleted and it can be challenging to see the possibilities of what could change both in and around you. So, let’s explore what is possible for you and get you moving in a direction that gets you unstuck.

5 tips for when you say ”I hate my job”

1. Get clear on what specifically you hate about your job

Before you start updating your resume or scrolling through job postings, take a step back. What exactly is making you miserable? Is it your boss? The work itself? The company culture? The lack of growth opportunities? Understanding the root of your frustration can help you decide whether a simple shift (like moving to a different department) could improve your situation or if you’re ready for a complete career change.

Sometimes, feelings of being stuck stem from deeper issues. Ask yourself:

Is this a new frustration, or have I felt this way in previous roles? Recurring dissatisfaction could signal a pattern worth exploring. If you’re noticing it’s not just this job but it’s a pattern, that’s typically a signal for some deeper healing.
What specific moments at work trigger my resentment or exhaustion? Whip out a piece of paper and create 2 columns. Column 1 you’re going to list each time you feel a negative emotion like annoyed, frustrated, bored, apathetic, irritated, unmotivated. Then column 2, list out the reason why. Next, you’re going to identify the patterns or common themes you’re seeing after 2 weeks of tracking.
Am I feeling undervalued, unsupported, or unchallenged? Clarifying what’s missing can point you toward either an internal solution or the need for a new role. Do you think you can get this internally if you advocate for yourself, ask for support, set boundaries; or is it truly the leadership, culture, or role that is misaligned?
Does my job misalign with my values or long-term goals? If your work no longer aligns with what matters to you, the frustration may stem from a deeper disconnect. You don’t necessarily need to make a drastic 180 change, sometimes switching one little focus can bring the spark back in. (For example, I realized I was feeling bored of just offering job search support, so now I created a life coaching program and I’m in love with my career again!).
Do I feel stuck because of external pressures (finances, job market fears) or internal doubts (imposter syndrome, fear of change)? Distinguishing real constraints from mindset barriers can help you take productive steps forward.

Taking time to reflect on these patterns can help you understand whether the issue is external or if there’s inner work to be done. Once you unravel what’s actually creating the feelings of hating your job or being stuck, you get to decide how you want to attend to the root cause.

2. Can this be solved internally or does it require an external change?

Once you’ve identified what’s not working, then examine if this is something you can fix from within yourself, your current job, or if you need to leave. Here’s what I mean:

Is your reaction to your boss or colleagues tied to a deeper, personal trigger? If your manager’s tone or feedback brings up strong, negative emotions, perhaps it reminds you of past experiences, like how you were treated by a parent, teacher, or authority figure. If so, this might be an opportunity for self-reflection and healing. How can you shift your perspective or reframe your thoughts about your boss in a way that feels more empowering?
Are there changes you can make within your current role? If your workload is overwhelming, consider being transparent and about what’s occurring. Are there ways you could delegate some tasks to others, negotiate priorities or ask for support? This is not a sign of weakness. This is you looking out for your own well-being as well as that of the team and company. If you feel undervalued, could you advocate for a promotion, raise? Typically, what triggers dissatisfaction in the workplace is an invitation to grow. When you’re able to communicate your needs and boundaries and have learned how to regulate your emotions and self-soothe, everything can shift in terms of how you perceive your workplace and your job.
Are you willing to accept your current reality while still acknowledging your options? Acceptance doesn’t mean settling for an environment that isn’t right for you. It means recognizing what is, without resistance, so you can take intentional action. When you acknowledge that you have choices, whether that means changing your perspective, shifting how you show up, or finding a new job, you will reclaim your power.

A final caveat, if your company culture is truly toxic or your values no longer align with your employer’s, an external move might be necessary sooner rather than later.

3. Create a short-term and long-term plan

Making a conscious choice, to either stay or leave, can feel empowering. Simply making that decision will free up a lot of mental space and alleviate all the mental confusion. For example, you can decide that you’re committed to staying in your current role for six months while you explore other options or you could decide that you’re committed to finding a better-aligned opportunity as soon as possible. Just the energetics of that decision will allow you to see possibilities beyond the black-and-white thinking of stay and suffer or leave immediately. You give yourself permission to explore, strategize, and move forward in a way that feels right for you.

If you decide that a change is necessary, don’t panic. You’ll feel more in control if you set a clear plan in place.

Short-term: Focus on making your current situation more bearable. How can you create and uphold boundaries that will protect your time? Can you schedule more activities outside of work that bring you joy? Implementing the smallest of shifts in your day can have a ripple effect and give you a sense of relief. You can even start by expressing gratitude that your current job is giving you a consistent paycheck or healthcare benefits.
Long-term: Start mapping out your exit strategy. What skills do you need to develop? Who can you network with to expand your opportunities? Do you need to save money or adjust your finances to give yourself more flexibility?

4. Develop a job search strategy

If leaving is the aligned move, you’ll need a solid job search strategy. Instead of spraying and praying your resume around town, use a focused approach such as the Happily Hired Formula’s 7C’s framework outlined in, How Do I Find a Job in 2025?

Use the tips offered to:

Optimize your LinkedIn profile so that it attracts recruiters to you and be sure to have an ATS-friendly resume.
Intentionally expand your network and reach out to former colleagues letting them know that you’re actively job searching.
Target roles that align with your skills, values, and desired lifestyle.
Prepare for interviews by refining your career story and boosting your confidence.

(For a full breakdown, watch my FREE on-demand masterclass with the latest job search strategies!)

5. Shift your perspective: Give your job a job while you’re still here

Decided you’re on the way out? Your current job still has something to offer beyond a paycheck. In fact, it can be used as a playground of sorts for you to practice some of the skills you’d like to take into your next role. For example, if you struggle to speak up in meetings, stop holding back and use this time to share your ideas, thoughts, and opinions (respectfully, of course). You’ll be leaving anyway, so why not use this time to take the bold action you’ve been wanting to take?

Rather than focus on the uncertainty of this transition period, embrace the in-between stage with curiosity rather than fear and you might uncover opportunities you hadn’t considered. When you shift your mindset from ‘I’m trapped’ to ‘I’m using this job for now while I plan my next step’ it will build your confidence, give your current job more purpose, and create a sense of relief.

Rather than ruminating on feeling stuck, shift your state. Doing something differently can change how you feel, put you in a better mood, and make an unbearable situation more tolerable. The term ‘gratitude’ is thrown around a lot these days, but it’s a great example of shifting your state. Look at what is working at your job. Focus on the good parts of your job, even if they’re small. It will help make your remaining days on the job much more bearable when you’re questioning how to survive in a job you hate.

You’re not stuck

It’s easy to feel trapped in a job you hate, but you have more control than you think. Small shifts in mindset, strategic planning, and taking action, even in tiny steps, can create momentum. You’re not alone in this, and your next opportunity can feel fun, light, and exciting. Change is possible, and you’re capable of making it happen.

Lastly, remember that setting goals for the future doesn’t mean you can’t enjoy the present. Being intentional about your next steps while still appreciating what’s good about today can bring balance to your journey. Aligning your choices with your values, rather than chasing the next shiny object, ensures that whatever comes next is truly fulfilling.