3 things to do if you can't quit

In real life, not every employee can leave a company with a toxic work environment by boldly slamming the door. Perhaps you have an acquaintance or friend who wants to quit, but does not. Or have you found yourself in this situation.

People who hesitate to leave a painful working relationship are often criticized for their lack of courage. But in reality it's more complicated. Sometimes the employer gives bonuses that become a “leash” and firmly tie a person to an unloved job. The reasons can be very different. Someone needs to pay for the treatment of a loved one, and someone is stopped by unfavorable conditions for terminating the contract.

Whatever situation you are in, the desire to quit and the inability to do so can lead to prolonged discouragement, and then depression. Therefore, it is important to take care of your mental health. Here's how to do it.

1. Keep a diary "It could have been worse"

Very often, those who are stuck in a job they hate are advised to keep a gratitude journal and write down three things for which a person is grateful every day. Some Research confirm the effectiveness of this method. It improves mental health, helps build stamina, and fight the feeling of being stuck.

However, there are people for whom keeping a gratitude journal seems to be something labored, fake and useless. If you think so too, a diary called “It could have been worse” will suit you. You should write in it everything that you find more unpleasant than the work that you want, but cannot quit.

This negative visualization exercise goes back to ancient writings. stoic philosophers. It allows you to experience sincere gratitude in a more natural way and helps you understand that things are not so bad.

2. Make breaks and rest a priority

Spending day after day at a job you don't love is hard both emotionally and physically. Especially if you are constantly overwhelmed with tasks. As a result, a person returns home not only tired, but also irritable.

The best way to replenish energy is to fully relax after work in the evenings and take breaks by day. They don't have to be long. Even 10 minutes of a walk in the fresh air or simple exercise away from the computer screen will help maintain concentration and good mood. You will be more calm about unloved work, and your loved ones will thank you, because you will have the strength to please them with your attention and care at the end of the working day.

3. Prepare for the next step

The phrase "Everything passes" sounds corny, but it's true. Most likely, the unpleasant period that you are in will end faster than it seems. Sometimes just remembering that everything is temporary is enough to keep you productive and positive.

At the same time, it is important to be ready for the moment when you turn up the opportunity to change the situation. And this too can happen at any moment. To prevent change from taking you by surprise, answer a few questions honestly:

• What do you expect from the new job?
• What are your strengths?
• What contribution can you make to the team result?
• Your CV contains current information?
• Have you recently discussed your career ambitions with someone who would help you achieve them?

If you answered “yes” to all the questions, then you are ready. And if “no” sounded somewhere, now you know where to direct your energy and time.