Takeaway: Do you find yourself crying because you hate your work? Is it hard to get out of bed to go to your job? If so, you might wonder whether your job is causing depression. However, the relationship between work and mental health can be more complicated than that. I’ll explain what you need to know about the link between hating your job and depression here.
If you’re struggling with job dissatisfaction, you’re not alone. Data from Gallup’s State of the Global Workplace 2023 Report shows that a significant portion of the workforce struggles with their well-being in their work life. Their research found that 44% of employees experience chronic stress at work and that 51% of workers have some level of intent to look for a new job.
It can be tempting to interpret this data as a sign that bad jobs cause depression. While job dissatisfaction can certainly take a toll on a person’s overall mental health, the sources of mental health issues (like depression) are often much more complex than a single factor.
In this post, I’ll break down
- Common reasons why people hate their jobs,
- Signs, symptoms, and causes of depression,
- How depression and job dissatisfaction are linked, and
- What you can do to cope when you hate your job and struggle with depression.
Let’s dive in.
Common reasons why people hate their jobs
As you likely know firsthand, there are many different reasons why a person may experience job dissatisfaction. Plus, these experiences can range from simply feeling indifferent toward your job to being the victim of workplace harassment or abuse.
However, understanding some of the reasons why you might hate your job can help us begin to understand the complicated link between workplace discontent and depression.
Common reasons for job dissatisfaction include
- Challenging relationships with your coworkers or manager,
- Toxic workplace environment,
- Difficulties with work-life balance,
- Unrealistic expectations for your workload or job responsibilities,
- Lack of passion or emotional connection to your work,
- Poor compensation or benefits,
- Stressors in your personal relationships or family life,
…and many more.
Keep in mind that this is by no means an exhaustive list. Rather, it’s meant to illustrate how many different factors can lead someone to hate their job.
Understanding depression
To understand how work-related stress might influence mental health (and vice-versa), it’s important to understand what exactly depression is.
Depression is a form of mental illness. There are different types of depression, including dysthymia, major depressive disorder, postpartum depression, and more. For the sake of this blog post, we’ll focus on major depressive disorder since it’s what most people tend to think of when they hear the term “depression.”
Common symptoms of depression include
- Feeling consistently sad, depressed, down, or low,
- Feeling guilty, worthless, or hopeless,
- Sleep problems or sleeping too much,
- Physical symptoms like stomach issues or aches and pains,
- Brain fog or fatigue,
- Difficulty enjoying activities that used to give you pleasure,
…and more. Depression can also lead to thoughts of self-harm or suicide. If you or a loved one is in crisis, I urge you to contact 988 or visit your local crisis center or emergency department.
Depression is different from stress, experiencing grief due to a loss, feeling sad, or physical health problems that might result in sleep problems or brain fog. However, it can overlap with other conditions or health problems.
There is no singular cause for depression, though some people may be at a higher risk of developing certain mental health issues. Some common risk factors for depression are
- Having a family member with depression,
- Existing mental health diagnoses,
- Genetic components,
- History of trauma,
and other factors. Additionally, life transitions or stressors can trigger underlying mental health issues like depression.
Breaking down the relationship between hating your job and depression
As we’ve established, the causes of both job dissatisfaction and depression are varied and complex. There isn’t a clear cause-and-effect relationship between the two even though they can be closely related.
Hating your job and depression can have a symbiotic relationship. You may experience intense stressors at your job, which may trigger underlying depression if you’re already at risk. Similarly, experiencing depression can make it difficult to engage in your work, which can compound workplace discontent.
Additionally, each person is unique, and it’s likely that you have your own specific reasons why you hate your job and feel depressed.
As a clinical psychologist with over 25 years of experience in private practice, I’ve worked with countless people who are struggling both at work and in their personal lives at the same time. While it can be tempting to blame your job as the cause of all your problems, I’ve found that depression tends to run much deeper than a bad job alone (though issues at work can certainly be an important contributing factor).
If you’re experiencing depression and job dissatisfaction, I highly recommend engaging in therapy to get to the root of your challenges. A therapist can also provide personalized guidance for your unique situation.
I’ll discuss the role of therapy and other strategies for coping with depression when you hate your job below.
5 Tips for coping with depression when you hate your job
Struggling with depression (or another mental illness) may be a sign that something in your life needs to change. Whether that’s changing your job altogether or shifting the way you show up in your job or personal life, making some kind of adjustment can help you feel better.
Here are a few tips that I recommend.
1. Focus on making the most of your personal time.
If you’re struggling at your job, try focusing your energy on your life outside of work. Engage in self-care practices like exercise, connecting with loved ones, hobbies, or simply carving out time for yourself.
I want to acknowledge that depression can make it difficult to do these things. It may be helpful to adjust your expectations of yourself during this time. If you would normally be capable of going for a five-mile run, give yourself permission to run for only one mile or just take a walk around the block.
Starting small can make self-care practices more accessible and help you build momentum for eventually doing more for your well-being.
These practices won’t cancel out the difficulties you’re experiencing at work. However, they can restore your energy and help you get through, especially when leaving your job isn’t an option.
2. Try stress management techniques.
Using relaxation or stress management strategies can also help if you’re stuck in a job you hate.
Some activities, like progressive muscle relaxation, can help you wind down from a tough day at work. This technique involves clenching and releasing your various muscle groups to promote a feeling of relaxation. Learn more about it here.
Other activities, like breathing exercises, can be used at home or at the office. Try breathing in for four seconds, holding for seven, and exhaling for eight. If you’d prefer not to count, focus on making your exhale longer than your inhale. This can help release tension and make you feel more grounded.
Again, these strategies won’t instantly make your job better or cure depression, but they can be a useful tool for in-the-moment coping.
3. Find the source of your struggles.
As we discussed earlier, the causes of job dissatisfaction and depression are complicated. Often, it’s not as simple as job satisfaction = total happiness or job dissatisfaction = depression.
Start by pinpointing what exactly you dislike about your job. You can reference the list above for some ideas if needed. This can help you identify next steps. For example, if you realize that you don’t feel passionate about your work, can you find a way to make meaning in your role or start a project that you might feel more inspired by?
By doing this exercise, you may also realize that your overall well-being is impacting your ability to engage in your work. Maybe you’ve recently experienced a breakup or other life challenge that is making it hard to enjoy life outside of work. If your personal life is feeling unfulfilled, this could bleed into your professional life.
Again, reflecting on your specific situation can help you understand what needs to change for you to feel better.
4. Consider therapy.
At the same time, it can be hard to go through this process alone. Often, we’re so deeply entrenched in our own struggles that we have a hard time seeing our problems (and potential solutions) clearly.
That’s where therapy for depression comes in. Working with a trained mental health professional can give you the expert guidance you need to grow your insight and identify what exactly you need to live a fulfilling, happy life—both at work and at home.
I’ve seen firsthand how therapy has helped people get to the root of their mental health struggles and identify what exactly they need in their careers, relationships, and personal life. Therapy is a safe space where you can process your challenges without judgment and get a fresh perspective on your circumstances.
5. Look for a better job.
I urge you to carefully consider this recommendation before instantly pulling up Indeed or LinkedIn to start searching for other job opportunities.
There are many instances when getting a new job is warranted. If you’re experiencing workplace harassment or can find another job with better pay or benefits, by all means, get that other job lined up. But know that, in many cases, simply finding a new opportunity may not automatically solve all of your issues.
Getting a new job may also be a luxury that some people can’t afford at the moment. You may not be able to go without health insurance benefits or skip a paycheck while you’re onboarding at your new role.
If you do choose to find a new role or undergo a career change, I still recommend engaging in therapy to explore any other potential contributing factors for your depression.
Therapy can help you get to the root of your depression.
If you’re struggling to find personal and professional fulfillment, I’m here to support you. As a therapist in Nashville (and virtually in over 30 states nationwide), I help people identify the source of their depression and find meaning and purpose in their lives. Together, we can make a plan to cultivate positive change in your life. Connect with me today to get started.
