Should I quit my job?

Lots of us feel anxious about work and I’m sure many of us can recognise that creeping feeling of worry that sets in on a Sunday evening as we contemplate the week ahead. Perhaps there’s a presentation to give or an important meeting to attend? Maybe there’s that promotion we’ve always wanted but never felt able to apply for. Sometimes we’re sure we’ve messed up and spent hours conjuring up ‘worst case scenario’ conversations with our boss (my endings always ended up with me jobless, in professional disgrace).

If this is you, it’s exhausting right? Understandably a question I’m often asked when people come to see me about work related worries is “Should I just quit?”. “Is it me, or the job?” “Should I grit my teeth and soldier on, or is it time to seek greener pastures elsewhere? These are questions that require careful consideration, as the decision to quit a job can have significant implications.

Signs You May Be Anxious About Work

Anxiety at work can manifest in various ways, often affecting both our professional performance and personal well-being. Here are some common signs to watch out for:

The inbox dread: Does the mere thought of opening your inbox send your stomach lurching? Do you flinch every time little ‘new message’ notification pops up on your screen? Do you feel like you’re waiting for ‘that email’. The one that signals the huge catastrophe you know for sure is coming?
Avoiding meetings: Do you find yourself dodging meetings whenever possible? Do you pretend not to have seen the email or have accidently double booked? Is your home wi-fi suddenly down? Sometimes we’re worried we’ll have nothing to say in a meeting or maybe the person chairing will ask us a direct question we won’t be able to answer. Other times we know we have a valuable contribution, but frustratingly we just can’t seem to get it out.
Self-Doubt: Are you hesitant to pursue promotions or speak up in meetings due to feelings of inadequacy? Do you feel a fraud, an imposter?!
Working overtime: Are you constantly working long hours, blurring the boundaries between work and personal time? Are you the first in, or last out at night? Do you check your email at all hours just in case?
Sleep Disturbances: Do work-related worries keep you up at night? Do you struggle to get to sleep or are you awoken as deadlines loom?
Physical Symptoms: Do you experience physical symptoms like headaches or an upset stomach on a work day? Do you always need to dash to the loo just before a presentation or important call?

Questions to ask yourself

Is your current job aligned with your personal values and long-term goals?

If you’re current job feels like an otherwise great match, anxiety aside, that’s worth holding on to. Is it in your area of interest? Are you doing something you want to be doing? Do you like the company and what it stands for? Not sure what your own values are? Don’t panic! This is very normal, check out this site to get familiar with yours.

When did you first notice feeling anxious?

When did the anxiety start? Were you feeling it in a previous job? To the same extent? Has it always been around? Or is this something more recent? Did the start of the anxiety coincide with a specific work-related event? A promotion? A change in job role?

When specifically do you worry?

Do you worry bout work every day? Or just some days? Are there times when it feels particularly bad or even a little better?

Asking these questions of yourself and keeping a record may help you pick out the specifics of what you are most worried about, this will help you to know which areas to seek support around or make some changes. Always feeling worse on a Wednesday evening? Perhaps that Thursday morning review meeting is pushing your buttons for some reason… a thought record might be helpful here.

What else is going on for you?

Sometimes we can feel as if it’s work that’s the issue, but it’s always worth considering what else is going on in your life. Have you had any other sources of stress? A relationship breakdown? A house move? A baby? Financial woes? A bereavement? Are you also trying to study?

Sometimes the underlying issue can be broader than the office. Also, having something going on in our personal lives can make things we would have otherwise been able to cope with at work much more difficult to handle.

Things to try

If you’re grappling with work-related anxiety, there are steps you can take before deciding to quit:

Talk to someone– have a chat with your line manager. These days companies are much better at supporting people with their wellbeing at work. Perhaps there are some simple tweaks that could be made to your work week that would make life much better. Bigger businesses will no doubt have a dedicated team or Employee Assistance Program (EAP). Many will also provide free counselling sessions for employees. Win! (and strong evidence that this is a common experience!)
Professional support– a chat with your GP is rarely time wasted. They’ll be able to give you a physical MOT and let you know about local NHS support services. There’s also the option to see a Psychologist or Counsellor privately who would be able to help you think more about worry and give you some strategies to help.
Self-Compassion– Practice kindness and understanding towards yourself. It can help to think about how you might speak to a friend in a similar situation. Remember that it’s okay to prioritise your mental health and ask for help.
Physical wellbeing– Look after your physical health. Exercise, proper nutrition, and sufficient rest.
Use your leave!!! I can’t shout about this loud enough!! Often when we’re worries about work the temptation is to not take our holiday as in the short term it can cause us to worry a little bit more. But PLEASE plan your leave and make sure you are taking your days away from the office. Annual leave exists for a reason and using it can help alleviate burnout.

So, should you leave?

Remember anxiety is a bossy beast and likes to tell us what to do. It also loves avoidance, it makes anxiety grow big and strong. If we’re really struggling with work the temptation to pull ourselves out of the situation can be strong. Ultimately though, if work-related anxiety persists despite efforts to address it, and if the job is fundamentally at odds with your values and well-being, it may be time to consider moving on.

In conclusion, navigating work-related anxiety is a complex journey that requires careful introspection and consideration of various factors. Whether you choose to persevere or pursue a new path, prioritizing your mental health should always remain paramount.