THE BLOG
07/28/2016 08:18 pm ET Updated Dec 06, 2017

15 Signs It's Time to Quit Your Job (And What to Do About It)

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They say life is too short to stay in a job you hate, but I disagree. I say, life is too looong to stay in a job you hate. Before I became a life coach, I spent more than a decade in a job that was a terrible fit for me. Like, really terrible.

Now, I love my job. I help people find ways to enjoy their current job, or find a different job they might love more. Occasionally, I help my clients find the courage to bail on jobs that truly deserve to be hated.

Think you might be in that last category? Or just want my permission to quit? Here are 15 signs that it might be time to pull the eject handle on your J.O.B.:

  1. You spend most of Sunday dreading Monday.
  2. You need caffeine, alcohol or other drugs to get up for work, to come down from work, or to avoid thinking about work.
  3. You frequently feel tired, achy, or rundown, but you rarely take a sick day.
  4. Your spouse hates your work phone.
  5. Your bosses, your co-workers, or your clients are abusive.
  6. You're often anxious or short-tempered at work.
  7. You can't seem to remember what you used to do for fun.
  8. You spend at least an hour every night complaining about work.
  9. You feel exhausted during work but you can't sleep at night.
  10. Your values and your employer's values don't line up.
  11. You no longer have the energy to do the things you love.
  12. Your work environment is toxic.
  13. You think about work constantly...even when you are on vacation.
  14. Your strengths and talents are not appreciated.
  15. You have so much built-up resentment and anger that even if every one of your work wishes was granted, you still wouldn't want to stay.

If none of that sounds familiar...congratulations! You can stop reading now and get back to your super awesome job. But let's face it...if you're still reading this, it's probably time to GTFO.

Hold on there, Tiger! Before you flip over your desk, let's plan your escape...

In The Short Term

Do some triage:

How bad is your current work situation? Do you need to quit, like, yesterday? Or can you stick it out a while longer? If your work environment is toxic, abusive, or puts your health at risk, don't hesitate. Consider a lateral move or even a something at a lower pay grade. Your health and sanity are worth more than a slight drop in salary or prestige.

Do nothing.

No, I don't mean just suck it up and soldier on. I mean, carve out some quiet time every day to soothe your mind and body. Implementing a regular meditation practice can quickly take your tension level from RED ALERT to recharged. There are a ton of great guided meditations available for free online. Find one you like, sit your butt down, and listen. Every day. This is one of my favorites from Tara Brach.

Be kind to yourself:

A soul-sucking job can be really hard on your health, so make you your highest priority right now. Cut back on the caffeine. Get outside at lunch. Make sure you are leaving work on time. Skip your nightly glass of wine and take a bath to unwind instead. And since deep, REM sleep is one of the best ways to clear stress hormones, like cortisol, from your body, commit to getting at least eight hours of rest every night.

In The Medium Term

Don't quit without a plan:

If your job sucks but is tolerable, then set aside the next three to twelve months to getting your ducks in a row so you can make a change that really works for you. Julia Cameron, author of The Artist's Way, says, "Jump and the net will appear," but let's be smart about this. The best time to look for a job is while you already have one.

Work less:

If you don't have the time, energy, or resources to change jobs right now, consider negotiating for reduced hours. How amazing would it feel to leave at 3 o'clock every day? Or what if you could have Wednesdays off? Even just four hours a week could take you from burnt-out to balanced--plus, it's time you could use to schedule interviews.

Start talking to people:

Let friends and family know you are looking for something new--you never know who they might know. And don't just casually mention it in passing. Tell them exactly what you're looking for and why, and be passionate. Explain what you've got to offer and describe the type of work you'd love to do next. Resist the urge to throw your current employer under the bus. You come off sounding like a bitter whiner, and who'd recommend that person?

In The Long Term

Go big:

If you are going to make this change, be brave. When a job becomes intolerable, it's a huge opportunity to shake things up. Give yourself permission to lean into your dreams. Don't just slide into the same situation with a different company. This is a one way trip and nobody's getting out alive. Take time to think about how you want your life to feel. Always dreamt of living near the ocean? Time to see who's hiring in Hawaii! It only seems impossible until you make it happen.

Get help when you need it:

No clue what your next move should be? Hire a good life coach. Trying to figure this stuff out alone can be like a visit to the monkey house at the zoo. When you've been in a crappy situation for a long time, everything smells like sh!t. A fresh, outside perspective can help you reclaim your dreams from out of the dung heap.

Let's do this!

(a version of this post originally appeared on MindBodyGreen)