I Want to Quit My Job But I Can't Afford to—What Should I Do?

Table of ContentsView AllTable of ContentsUnderstanding Your FeelingsAccessing Your Financial SituationExploring Alternative OptionsBuilding a Safety Net

Table of ContentsView All

View All

Table of Contents

Understanding Your Feelings

Accessing Your Financial Situation

Exploring Alternative Options

Building a Safety Net

Mondays, am I right? If you’re feeling pigeonholed at a job you hate, trust us—we’ve been there. In fact, after the “Great Resignation” andquiet quittingera, it’s not surprising that most workers are fed up with their workplace, especially when the vast majority of stories on the subject are anti-employee.

But how do you leave if you don’t have the money to throw your hands and storm out the building a la every office comedy ever? We’ll break down what to do when you hate your job, plus offer exit tips and strategies to leave, safety net or not.

Let’s start with the physical realities of being stuck at a job. A bad workplace leads to poorer mental and physical health, saysJagdish Khubchandani, PhD, MPH,a professor of public health at New Mexico State University. His research has found that those underextreme workplace stressexperience physical symptoms like stomach ulcers and brain disorders at higher rates.

“Poor mental health leads to job insecurity, and job and financial insecurity has a huge impact on your mental health," he says “A person who has to worry about food every day and doesn’t know where their food comes from [the] next day, how can that person concentrate, go to school, do any productive work? And those who are in chronic job insecurity, even if they don’t complain, it does manifest.”

Clinical psychologistSarah Adler, PsyDremembers the toll her previous job had on her mental health. Before becoming a licensed mental health professional, Adler worked in the financial sector, clocking 80 to 100 hours a week. Though financial support from her partner was part of the reason she could leave, that didn’t mean that the financial realities of her job didn’t play into her decision.“I didn’t feel like I could quit,” she says “The reason was not only financial because I lived in New York City and had to pay my rent. But it was also from a pride and social perspective. I had no idea if I could get a job doing anything else.”

The reason was not only financial because I lived in New York City and had to pay my rent. But it was also from a pride and social perspective. I had no idea if I could get a job doing anything else.—SARAH ADLER, PSYD

The reason was not only financial because I lived in New York City and had to pay my rent. But it was also from a pride and social perspective. I had no idea if I could get a job doing anything else.

—SARAH ADLER, PSYD

However, there are people whose professional role is to help people figure out if they should quit a job and how to do so.Sarah Weiler, CPCC, is a UK-based quitting coach who says that to identify why you’re having such feelings, it can be helpful to reflect on whether your struggles at work are triggering afight, flight, or freeze response.“Some people, when they’re having a really difficult situation, will want to quit. Some people will want to stay and really fight it out. And some people will go into paralysis. And what I say to people is, all of those responses are valid and necessary sometimes. But I think it’s really important to notice where the flight option is actually saving your life. If you have atoxic boss, if it’s a really unsafe environment.”

But I think it’s really important to notice where the flight option is actually saving your life. If you have a toxic boss, if it’s a really unsafe environment.—SARAH WEILER, CPCC

But I think it’s really important to notice where the flight option is actually saving your life. If you have a toxic boss, if it’s a really unsafe environment.

—SARAH WEILER, CPCC

She says that it’s also important for people to recognize when they can take space and time in order to come to a decision that is safer and more comfortable.

“I always say to people, decide not to decide. So, sometimes our brain wants to make a decision. And it’s like, ‘I want to quit so I’ve made a decision, I want to quit so I’m in control, I want to quit so that I know what I’m doing. Sometimes it is enough to tell our brain, I’m going to decide not to make a decision for a month, or at least for a week, or until I’ve slept or until I’ve had a meal.”

She also says that, for someone who is prone to more of a freeze response, taking that space can mean setting a definitive date for when you can properly reflect on the situation and choose the next steps.

Quitting Your Job Could Do Wonders For Your Mental Health—Is It Right For You?

If you’re ready to go but are concerned about the financial repercussions, it’s worth spending the time to get those right. Oftentimes, employer-based supports like short-term disability offerings andemployee assistance plans (EAPs)that can supplement your missing income and buy your time are hidden in plain sight.

Harsh Trivedi, MD, MBA,president and CEO of non-profit health provider Sheppard Pratt, suggests looking at the support systems in your workplace. Talk to coworkers. Set up a meeting with HR and go over the company benefits. You don’t have to wait until times are tough to find how your company supports its employees physically, mentally, and financially.

“Within the workplace, I will say there’s a greater expectation that your employer provides some level ofmental health benefits. So I think, first of all, as you’re thinking about jumping or moving to another organization, lots of times new employees will say, well, what’s the maternity benefit? Not enough people are asking about…the mental health benefit.”

That said, even if the financial cost is high, if you’rereallyready to leave, go for it. Staying in a job, especially an unhealthy one, will cost you your physical and mental health, he says.

“We’re noticing feelings of hopelessness, helplessness, and an inability to change the [work] situation that they’re in,” he says. “Sometimes, it doesn’t matter what the financial stressor is if it’s causing you to not want to live or getting you to a pretty dark place. No amount of money is worth your overall health and your livelihood.”

Things to ConsiderPart of this process has to be about your level of financial privilege.Are you at risk of losing your home?Do you know the welfare supports available in your area?What kind of savings do you have?

Things to Consider

Part of this process has to be about your level of financial privilege.Are you at risk of losing your home?Do you know the welfare supports available in your area?What kind of savings do you have?

Part of this process has to be about your level of financial privilege.

Weiler says that an issue she sees quite often is one where people have a hang-up about using those savings when, in an ideal world, they’d be earmarked for something else.“If people do have savings, that might be the moment that they say, ‘You know what, this is more important right now than the house I want to buy. I need to look after myself and I’m going to choose to put some of the money towards that…Don’t be afraid to spend them looking after yourself and getting yourself out of atoxic work situation—just giving yourself that time to find the next place from a calm place.”

Look at your options outside the workplace before you leave. Research gig-based jobs, side hustles, and even freelance work. Perhaps, there are other positions within your company that you’d prefer over your current role.

Whatever you do decide to do, Adler says it’s important to work through as many options as you can, even when choosing how to make your exit. For the record, she doesn’t recommend the one-day storm out path she took.

“I think it depends on a lot of factors. What is the job that you’re in? How much do they need you? How much do you care that they need you? Are you burning a bridge? Do you need a reference? So really evaluating how harsh you want to be versus how much you need something from [them] and to balance those two sides of the scale… so you have a choice in terms of what actions you’re going to take.”

An alternate option that Weiler recommends is resisting the urge to strip back every responsibility you have in life outside of work and actually adding things in that are nourishing.

“if you’re feeling very isolated in your job, and you’re like, ‘I work alone alone, I just want to quit my job because I feel so lonely. Maybe you’re also looking outside of your job for a community. And maybe you’re like, ‘Okay, well away from my job, I’m going to make a bigger effort to join a choir or be part of a sports team.’ And suddenly, you’re not being so isolated outside of your job. And suddenly, the isolation in your job is maybe even actually welcome, because you’ve got that balance.

Why Work-Life Balance Is So Important—and How to Nail It

Should You Get a Part-Time Job?

Sometimes, you can’t quit no matter how much you want to. Your finances just won’t allow it, but maybe, you can build a safety net in the meantime. That’s where a part-time job comes in.

Part-time work can build out an additional safety net. It also presents an opportunity for you to explore a field you can’t at your day job—writers are famous for taking person-facing retail jobs for some extra cash. Having a low-stakes part-time job means you can get some social interaction and creative inspiration while also meeting new people and exploring the world outside of your field.

The cons? Working one job takes a ton of energy, let alone two. This option may just simply be inaccessible to you for capacity reasons and, if that part-time job is in a similar sector to your main gig, you may be adding to burnout.

Should You Try Freelance Work?

More and more people are choosing to freelance or enter thegig economywith jobs like DoorDash or Uber. There are a ton of benefits to these gigs, like building a business or side hustle on your terms.

The cons? Gig economy providers aren’t known for their positive workplace environments and building your own business takes a ton of time, energy, and money. Something you may not have. In business terms, this is called a runway.

Does Polywork Lead to Burnout?

Building a safety net can take many forms, including not just your finances, but also your mental health. There are a fair number of resources available, including from governments, about how to approach your finances if you’ve lost or quit your job. This can range from figuring out the bare minimum that you can live on to accessing your emergency fund, to looking at your current standard of living and whether you may need to make adjustments in the short term to make quitting that much easier.

Mentally, however, it is very important to keep track of your health and identify who you can go to for support. Adler says that there are a number of indicators that may signal it’s time to take a closer look at leaving your current work environment.

“I think it’s when you really are unable to engage in your activities of daily living, if it is really interfering with your ability to eat, sleep, basic functioning, get dressed in the morning, get out of bed in the morning, take care of your hygiene, if it’s impacting your relationships…If it’s impacting those things in a way that feels distressing. I think it’s a good signal that getting some help [could be beneficial].”

Developing An Exit Strategy

While it seems appealing to march right out and never come back, Adler cautions against it. Instead, she recommends asking yourself deep questions about the job and your future career, as you get closer to the stage where leaving feels like the only viable option.

She suggests the following questions: How much does your company need you? How much do you care that they need you? Are you burning a bridge? Do you need a reference?

Some other exit strategies include:

Should You Tell Your Boss If You Have a Mental Health Condition?

Bottom Line

Remember, if you both hate your job and your bank balance, know that you are not alone. Experts say that it’s important to communicate with those in your work and personal life to identify when your mental health might be slipping and to identify the supports available to you. This can help maintain some level of mental stability while you search for your next opportunity.

And don’t lose sight of other opportunities and career paths for you, ones that aren’t checked with mental anguish, says Trivedi.

“The most important part of the conversation is to never lose hope,” he says. “Your health and well-being are worth more than any job or any paycheck. Get help before it’s too late.”

If you or a loved one are struggling with job stress or burnout, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

For more mental health resources, see ourNational Helpline Database.

3 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gallup.U. S. Engagement hits 11-year low.MetLife.MetLife’s 21st Annual U.S. Employee Benefit Trends Study 2023: The Advantages of Employee Care.Jordan, T. R., Khubchandani, J., & Wiblishauser, M. (2016).The impact of perceived stress and coping adequacy on the health of nurses: A pilot investigation.Nursing Research and Practice,2016, 5843256. doi:10.1155/2016/5843256

3 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gallup.U. S. Engagement hits 11-year low.MetLife.MetLife’s 21st Annual U.S. Employee Benefit Trends Study 2023: The Advantages of Employee Care.Jordan, T. R., Khubchandani, J., & Wiblishauser, M. (2016).The impact of perceived stress and coping adequacy on the health of nurses: A pilot investigation.Nursing Research and Practice,2016, 5843256. doi:10.1155/2016/5843256

Gallup.U. S. Engagement hits 11-year low.MetLife.MetLife’s 21st Annual U.S. Employee Benefit Trends Study 2023: The Advantages of Employee Care.Jordan, T. R., Khubchandani, J., & Wiblishauser, M. (2016).The impact of perceived stress and coping adequacy on the health of nurses: A pilot investigation.Nursing Research and Practice,2016, 5843256. doi:10.1155/2016/5843256

Gallup.U. S. Engagement hits 11-year low.

MetLife.MetLife’s 21st Annual U.S. Employee Benefit Trends Study 2023: The Advantages of Employee Care.

Jordan, T. R., Khubchandani, J., & Wiblishauser, M. (2016).The impact of perceived stress and coping adequacy on the health of nurses: A pilot investigation.Nursing Research and Practice,2016, 5843256. doi:10.1155/2016/5843256

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Things to Consider#

Should You Get a Part-Time Job?#

Should You Try Freelance Work?#

Developing An Exit Strategy#

Bottom Line#

Things to Consider

Should You Get a Part-Time Job?

Should You Try Freelance Work?

Developing An Exit Strategy

Bottom Line