Career Moves When You Dread Going to Work

May is Mental Health Month. So, let me ask: How are you doing? Seriously. How are you REALLY doing? I speak to so many clients who wait too long to make a change. They endure difficult and demoralizing work climates, hoping that things will get better. While they wait, their confidence is eroded, making a job search that much more daunting. Please, don't let this happen to you. No job is worth your mental health. If you: ➙Don't get any satisfaction in your work ➙Routinely deal with people who are difficult ➙Do the work of 2 people (or more!) ➙Lack the resources to do your job well ➙Get no support from your direct supervisor ➙Are bullied or taken advantage of by co-workers ➙Find it difficult to muster the energy for your workday Then, your mental health is at risk. That is not okay! Here are 6 strategies to take care of yourself: 1️⃣ Map Your Triggers ↳ Document specific situations that drain you ↳ Track when your stress peaks ↳ Notice when you are withdrawing or in conflict 💡Action: Make adjustments where you can, based on what you learn 2️⃣ Create Non-Negotiable Boundaries ↳ Set firm work hours for yourself ↳ Block "recovery time" in your calendar ↳ Turn off notifications during deep work 💡Action: Communicate these changes with key people 3️⃣ Master the "Strategic Pause" ↳ Take micro-breaks (2-5 minutes every hour) ↳ Use lunch for actual lunch, not more work ↳ Practice quick breathing exercises between meetings 💡Action: Put these items in your calendar and set alarms to take care of yourself. 4️⃣ Control Your Controllables ↳ Organize your workspace ↳ Structure your day around your energy peaks ↳ Focus on what you can influence, not what you can't 💡Action: This is a habit. Keep coming back to what’s in your control when frustration builds. 5️⃣ Build Your Support System ↳ Connect with trusted colleagues ↳ Consider tapping into your Employee Assistance Program ↳ Look into professional counseling 💡Action: Ask for help, even when it makes you feel uncomfortable. You are worth it. 6️⃣ Prepare to Make a Change ↳ Activate your network and have casual conversations to test the waters ↳ Update your resume and your LinkedIn profile ↳ Build a list of target companies and research your options 💡Important Point: These steps aren’t a decision to leave. But, they will make it easier and quicker if you decide to do so. Reminder: Your mental health is non-negotiable. Protect it fiercely. 🎯 What's your best strategy for maintaining mental health at work? Tell us below! ♻️ Repost to support colleagues who might be struggling 🔔 Follow Sarah Baker Andrus for more career and workplace strategies

𝗜𝘁'𝘀 𝘁𝗶𝗺𝗲 𝘁𝗼 𝗯𝗿𝗲𝗮𝗸 𝘂𝗽 𝘄𝗶𝘁𝗵 "𝗯𝗲𝘁𝘁𝗲𝗿 𝘁𝗵𝗲 𝗱𝗲𝘃𝗶𝗹 𝘆𝗼𝘂 𝗸𝗻𝗼𝘄" "What if the next job is even worse?" That's what my client said when I asked why she was staying in a role where her micromanager tracked her bathroom breaks, there hadn't been a promotion in 4 years, and Sunday night anxiety was her weekly companion. When you stay in a bad situation because you're afraid of an unknown, 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗹𝗲𝘁𝘁𝗶𝗻𝗴 𝗳𝗲𝗮𝗿 𝗰𝗮𝗹𝗹 𝘁𝗵𝗲 𝘀𝗵𝗼𝘁𝘀. The moment she got crystal clear about what she would no longer accept, everything shifted: - No more micromanagers who treat professionals like children - No more roles without clear growth paths - No more dreading the morning commute That clarity became her compass for evaluating new opportunities. And guess what happened? When you know exactly what you won't tolerate, the right opportunities become obvious. Your "Not-That List" is your non-negotiables for your next chapter. 𝗛𝗲𝗿𝗲'𝘀 𝗵𝗼𝘄 𝘁𝗼 𝗰𝗿𝗲𝗮𝘁𝗲 𝘆𝗼𝘂𝗿𝘀 𝗶𝗻 𝟭𝟱 𝗺𝗶𝗻𝘂𝘁𝗲𝘀: 1. Write "I will no longer accept..." at the top of a blank page 2. List your current situation's dealbreakers: toxic behaviors, growth barriers, energy drains 3. Circle the patterns (they show up everywhere once you look) 4. Speak your top 3 "absolutely nots" out loud 𝗬𝗼𝘂𝗿 "𝗡𝗼𝘁-𝗧𝗵𝗮𝘁 𝗟𝗶𝘀𝘁" 𝗶𝘀 𝗮𝗯𝗼𝘂𝘁 𝗿𝗲𝘀𝗽𝗲𝗰𝘁𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝘄𝗼𝗿𝘁𝗵. And that respect becomes the foundation of every career decision. This is Day 6 of my new book, 𝙏𝙝𝙚 𝟯𝟬-𝘿𝙖𝙮 𝘾𝙖𝙧𝙚𝙚𝙧 𝙍𝙚𝙗𝙤𝙤𝙩. Each day brings you practical exercises like this one to help you move from dread to unstoppable in your career transition. What's one thing you will no longer accept in your next role? Share below. #careeralchemy #jobsearch #careertransition #careers #business

The start of a new year often sparks reflection about where we are—and where we want to be. For three of my coaching clients, that reflection led to a surprising and bold decision: they quit jobs that weren’t just draining their energy; they were affecting their health, relationships, and overall well-being. Their decisions marked a turning point—not just in their careers, but in how they prioritized their lives. Making the decision to leave isn’t easy. Many of us stay in toxic situations due to fear of the unknown, financial pressures, loyalty, or not wanting to be seen as lacking grit. Research backs this up: the status quo bias—our tendency to prefer the current situation, even when it’s harmful—plays a major role in why people hesitate to leave. So, how do you know when it’s time to go? Experts suggest reflecting on these questions: 🔹 Are you consistently unhappy or unwell because of your job? Chronic stress can lead to serious health problems, including anxiety, depression, and cardiovascular issues. 🔹 Is your work negatively impacting your relationships? If stress from work is straining family or friendships, it might be time to reassess. 🔹 Have you exhausted options to improve your situation? Sometimes a candid conversation with a manager, a shift in roles, or setting better boundaries can help. If you’ve tried these and nothing changes, it may be time to move on. Not everyone can afford to quit immediately. If that’s your situation, consider these steps to prepare for a future transition: 🔹 Build a financial cushion. Aim to save three to six months’ worth of living expenses. 🔹 Network before you need to. Reconnect with former colleagues or mentors and share what you’re exploring. 🔹 Invest in your skills. Upskilling or reskilling can open doors to new roles. 🔹 Seek professional support. A coach or mentor can help you plan your exit and next steps. The data is sobering: Gallup reports that 60% of employees are emotionally detached at work, and 19% are miserable. Work is hard enough without enduring a job that’s hurting you. If you’re contemplating a change this year, remember this: leaving isn’t failure—it’s self-respect. It’s choosing yourself over the status quo. And sometimes, that’s the bravest decision of all. What helped you decide it was time to make a career change—or, if you’re still weighing the decision, what’s holding you back?