Mental health is a complex issue that can affect anyone at any time. For some, mental health struggles may be triggered or exacerbated by issues in the workplace. This raises an important question: is poor mental health a valid reason to leave a job?
The impact of work on mental health
For many people, work is central to their identity, social connections, and sense of purpose. At its best, work can provide meaning, fulfillment and opportunity for growth. However, the workplace can also be a source of significant stress. Long hours, heavy workloads, lack of autonomy, difficult coworkers, ineffective management, job insecurity, and work-life imbalance can all take a toll.
While most jobs involve some degree of stress, excessive or prolonged workplace stress can negatively impact mental health. Work-related stress is linked to issues like burnout, anxiety, insomnia, depression, and substance abuse. In fact, an estimated 26% of working adults in the U.S. have left a job for mental health reasons.
Common work factors that can worsen mental health
- Excessive pressure and unrealistic demands
- Toxic workplace culture or bullying
- Lack of social support
- Overwork and chronic fatigue
- Low job security
- Limited opportunities for growth and advancement
- Poor management and leadership
- Physical dangers on the job
For those predisposed to mental health conditions like anxiety or depression, stressful work environments can trigger flare-ups. Even those without a history of mental illness can develop symptoms if exposed to high stress levels over extended periods.
Warning signs of declining mental health due to work
For employees struggling with mental health, there may be noticeable changes that signal something is wrong:
- Drop in performance and productivity
- Increased errors, careless mistakes
- Difficulty concentrating and focusing
- Fatigue, low energy
- Headaches, stomachaches, muscle tension
- Irritability, anger, moodiness
- Social withdrawal, isolating from others
- Feeling anxious, restless, or upset
- Loss of motivation and engagement
- Cynicism, negativity
- Increased sick days and lateness
- Turnover in team members
Paying attention to these signs can help identify a workplace mental health crisis before it becomes severe. Employees should also watch for emotional exhaustion, dread of going to work, and constant stress outside of work – key symptoms of burnout.
Is leaving a job the best solution?
When work wreaks havoc on mental health, it’s natural to want a change. But is leaving the optimal solution?
There are a few key factors to weigh when deciding whether to stay or go:
- Nature of the issues: Are the problems temporary or likely to persist? Is the root cause addressable?
- Availability of support: Does the employer offer mental health services or benefits? Is the culture supportive?
- Prospects for change: How likely is the employer to implement changes or accommodations?
- Importance of the job: Is this role critical to your financial security, career path, insurance needs?
Leaving a job makes most sense when mental health issues are entrenched, the employer is unwilling to help, satisfactory changes seem unlikely, and the overall costs of staying exceed the benefits.
Steps to take before quitting
For employees struggling with work and mental health, some steps to take before considering resignation:
- Speak up about the issues to managers or HR.
- Request accommodations like flex hours or work-from-home.
- Try stress management techniques like meditation, exercise, proper sleep and nutrition.
- Use mental health days and sick leave when needed.
- Pursue counselling through an EFAP or personal insurance.
- Consult a doctor about medications that could help.
- Limit hours and workload if possible, even temporarily.
If reasonable accommodations are refused and the situation feels untenable, then leaving the job may be the right choice. But exploring all options before quitting can provide more clarity.
How leaving may impact mental health
The mental health effects of resignation will depend on the individual circumstances:
- Positive effects: Reduced stress, anxiety, fatigue, insomnia, burnout; improved mood, satisfaction, and wellbeing
- Negative effects: Anxiety about loss of job and income; stress about finding new work; feelings of failure or lack of control
- Mixed effects: Excitement about change along with mourning the loss of meaning, purpose, relationships
Those with adequate savings and support may experience mostly benefits. But for many, the financial and emotional consequences of resigning with no plan can burden mental health further. Having resources and strategies in place can ease the transition.
Tips for maintaining mental health after resigning
- Line up healthcare insurance if needed.
- Lean on loved ones for encouragement.
- Make lifestyle changes that reduce stress.
- Take time to process complex emotions.
- Plan financially for the period of unemployment.
- Explore counselling or therapy options.
- Reflect on goals and values to guide next steps.
- Focus energy towards areas of life beyond work.
- Consider career coaching to determine new path.
- Practice self-care, sleep, nutrition, exercise daily.
Alternative solutions besides resignation
For those unable to leave their job or uncertain if it’s the right choice, other options exist to improve the situation:
Change roles internally
Seeking a lateral move or new team may provide a better environment and renewed motivation.
Request accommodations
Adjustments like flexible hours, work from home, restructured roles can remove stressors and enable continued employment.
Improve social connections
Nurturing workplace friendships and joining employee network groups provides crucial support.
Practice mindfulness techniques
Meditation, controlled breathing, and yoga at work keep stress and emotions under control on the job.
Set clearer boundaries
Blocking off time for meals, breaks, self-care, and disconnecting after hours preserves personal life.
Address issues assertively
Respectfully but firmly discuss concerns with managers and colleagues to seek solutions.
Seek counselling and treatment
Professional help accessing workplace supports or managing symptoms can build resilience.
Key factors in deciding whether to leave a job for mental health reasons
If mental health continues deteriorating despite all efforts, resignation may still be the best path. To evaluate the decision, weigh factors like:
- Likelihood the issues and stressors will continue based on corporate culture.
- Availability of treatments, counselling, medications necessary for functioning.
- Presence of adequate financial resources and insurance after resigning.
- Costs of remaining in role versus benefits of leaving.
- Prospects for finding alternate work compatible with mental health needs.
- Personal and professional consequences of staying versus quitting.
- Input from doctors, therapists, loved ones on which choice is healthiest.
- Alignment between current job and long-term career goals and purpose.
This thorough evaluation minimizes risks and provides confidence in the decision.
Questions to ask yourself when considering resigning for mental health reasons
These reflective questions can help gain clarity:
- Have I given this job a fair chance or explored ways to improve the situation?
- Can I access treatments and supports that allow me to function and stay?
- Does the thought of staying make me feel panicked and despairing?
- Am I afraid potential employers will judge me negatively for quitting?
- Will resigning make me feel empowered or like a failure?
- Do the costs now outweigh all current and future benefits of this job?
- Does this role align with my values, interests, goals – who I am?
- Will new stressors accompany resignation like financial strain?
- Do I have a contingency plan for healthcare, income, routine?
- Am I quitting more because of outside factors than the job itself?
This self-reflection clarifies which choice aligns best with needs and wellbeing.
How to resign gracefully for mental health reasons
When the choice to leave is clear, some tips for a graceful exit:
- Give proper notice – Respect company needs for transition.
- Show gratitude – Thank coworkers and highlight positives.
- Tie up loose ends – Offer to train replacement, transition projects.
- Communicate honestly – Share need for change and desire to depart on good terms.
- Suggest improvements – Provide constructive input on what did not work.
- Keep emotions in check – Avoid burning bridges through criticism or venting.
- Disconnect graciously – Say goodbyes without expecting closure from others.
- Focus on the future – Express hope company will thrive and value employees.
A thoughtful, collaborative resignation paves the way for maintaining workplace relationships and mental equilibrium.
Creating a fulfilling job change after resigning for mental health
Once the difficult decision to quit is made, the goal is determining a new path aligned with mental health needs and values. Key steps include:
- Getting clarity on strengths, interests, preferences through self-reflection, counseling, career assessments.
- Researching industries and roles that are a potential good fit.
- Assessing finances and healthcare to determine type and timing of work.
- Bolstering skills through education, volunteering, or freelancing.
- Tapping networks and resources to discover unadvertised opportunities.
- Being flexible and open to interim roles to pay bills while planning long-term.
- Starting your own business or consulting using existing expertise.
- Targeting companies with cultures and practices that enable thriving.
With self-knowledge, creativity and perseverance, a work situation that honors mental health needs can be found.
In summary…
Mental health struggles affected by work represent a complex and highly personal issue. While leaving a toxic job situation may sometimes be the only choice, pursuing every alternative before quitting can power more informed decision-making. By reflecting deeply, maximizing available internal and external supports, and considering the full short and long-term costs, employees can make the healthiest choice for their lives.
