Do you dread going to work every day? Maybe you’re frustrated with your manager. You’re tired of dealing with the burden of unrealistic expectations. And you feel like no matter how hard you work, they can always find something wrong with your performance.
Or perhaps you’ve dealt with discrimination or harassment in the workplace, which can take a serious toll on your mental health. Alternatively, you might be unsatisfied with your usual responsibilities. You want to try something new, but you’re not given opportunities for upward advancement.
Many people working in unhealthy environments deal with workplace depression. If you’re concerned that your mental health is suffering because of your current job, these tips can help you chart your path forward.
Request to Work From Home
If you generally enjoy your day-to-day responsibilities, but you’re tired of dealing with a commute and typical office politics, you may want to think about asking if you can work from home.
While this may not be an option for those who cannot do their jobs remotely, it’s certainly worth asking if you have a job that can easily translate to a telecommute position. You may find that you enjoy your job when you can tackle your to-do list from the comfort of your home.
Aim for an Internal Transfer
What if you generally like your job, and your company offers you a high salary and benefits, but you’re having trouble dealing with your coworkers and your manager? If you don’t want to leave your company, you could apply for an internal transfer.
Talk to employees in other departments to see if they’re satisfied with their jobs. If you notice any openings in other departments you’re interested in, send in an application and get in touch with the hiring manager about a potential transfer.
What should you do if you can’t work remotely or transfer to a different department? You’ll need to find a way to improve your situation while remaining in the same environment. Setting boundaries can help.
You can start by turning off phone and email notifications outside of business hours. In addition, you may want to give yourself a better work-life balance by using your vacation days and making sure that you take your available time off.
Furthermore, stepping away from your desk to eat lunch can help you enjoy a real break during the workday.
Find Internal and External Support
If you need to report a workplace incident that made you feel uncomfortable or unsafe, you could turn to your workplace’s human resources department.
But if you need more support to meet your performance expectations, it may be time to schedule a meeting with your manager or talk to a trusted coworker about areas where you need help. They may be able to give you some pointers that will help you improve your performance.
Consider an Exit Strategy
You’ve tried taking steps to make your current job more enjoyable and take the stress out of work. But despite your best efforts, not much has improved for you at the workplace. At this point, it’s time to put together an exit strategy. You’ll need to officially start your job search.
It’s important to spend some time figuring out what you do and don’t want in your new workplace. You can also ask your loved ones if they would recommend any of their workplaces. Having a referral can help you get your foot in the door!
Do you suspect that your depression symptoms are rooted in a toxic workplace? Talking to a therapist can help. Reach out to us today to discuss your options for scheduling your first session.