Leaving your job
I hate my job: what should I do?
Work out which part you hate before you decide anything: the manager, the employer, the pay, the hours or the work itself. Only the last one needs a new career. If the job is affecting your health, deal with that first: HSE estimates that 964,000 workers in Great Britain had work-related stress, depression or anxiety in 2024/25.
Updated
Work out what you actually hate
The fix for a bad manager is different from the fix for work you dislike. Be honest about which this is.
| The problem | Signs | What usually helps |
|---|---|---|
| Your manager | You liked the work before they arrived, and the dread started with them. | A move to another team or employer in the same kind of job. The work may be fine. |
| The employer or culture | Unreasonable expectations, poor treatment or values that clash with yours. | The same job at a different organisation. Ask people who work there before you accept. |
| The pay | You like the work but resent what you are paid for it. | Check what the job pays elsewhere (ONS pay by job), then ask for a review or move employer. |
| The hours | The work is fine but the hours or commute are not. | A flexible working request, which you can make from your first day in a job. |
| Burnout | You used to cope, but now feel exhausted, cynical and less effective. | Rest and support first, decisions later. See your GP if it is affecting your health. |
| The work itself | Even on good days the tasks bore or drain you, and it has been that way for a long time. | A career change. A new manager or employer will not change the work. |
If it is affecting your health
You are far from the only one. In 2024/25 an estimated 964,000 workers in Great Britain had work-related stress, depression or anxiety, a rate of 2,770 per 100,000 workers, and 22.1 million working days were lost to it. Over 2022/23 to 2024/25, rates were higher than average in public administration and defence, human health and social work, and education. The main causes workers gave were workload, including tight deadlines and too much responsibility, and a lack of support from managers.
Source: HSE, Work-related stress, depression or anxiety statistics in Great Britain, 2025, published . The causes come from Labour Force Survey questions asked in 2009/10 to 2011/12.
- Talk to your GP. If you are off sick for more than 7 days in a row you need a fit note, which can come from a GP, hospital doctor, registered nurse, occupational therapist, pharmacist or physiotherapist. For 7 days or less you do not need one (GOV.UK).
- Refer yourself for talking therapy. In England, adults can refer themselves to NHS talking therapies for anxiety and depression without going through a GP, and you do not need a diagnosis (NHS).
- If you are struggling to cope, call Samaritans free on 116 123, 24 hours a day, 365 days a year (Samaritans). Mind has information on mental health at work.
Try to fix it where you are
- Say what is wrong. A specific conversation with your manager, or their manager, about one or two changes is more likely to get somewhere than a general complaint.
- Ask for flexible working. Every employee can request changes to their hours, start and finish times, days or place of work from their first day in a job (GOV.UK).
- Raise a formal grievance if talking has not worked. Acas explains the grievance procedure step by step.
- Look at internal moves. A different team can fix a manager or culture problem while you keep your pay, pension and service.
Should you quit? An honest checklist
Leaving makes sense if
- your health is getting worse
- you have tried to fix the specific problem and nothing changed
- you have felt this way for a long time, rather than a bad few weeks
- you have savings to live on or another offer
Wait a little if
- you have not yet tried to fix the problem
- it started recently
- you have no money to fall back on
- you are deciding in the middle of burnout or after one bad day
Give proper notice. The legal minimum is one week once you have been in the job for more than a month, but your contract can ask for more, and leaving without enough notice can breach it (GOV.UK).
If your employer has treated you very badly, you may be able to claim constructive dismissal: resigning because your employer seriously breached your contract. Acas says to get legal advice before you resign. You usually need 2 years' service to claim, with exceptions for some reasons such as whistleblowing, and the time limit is 3 months minus 1 day (Acas, updated 18 February 2026).
If the work itself is the problem
Start from what you want to be different: less contact with the public, more variety, more purpose, better hours. Our guides to what job is right for me, low-stress jobs and jobs with a good work-life balance help you narrow it down.
If you need to keep your income, the jobs below all have an ONS full-time median above the UK median of £39,039, and ONS or the National Careers Service describe a way in without a degree.
| Job | Median pay | An apprenticeship route in (England) |
|---|---|---|
| Project manager | £59,834 | Associate project manager, level 4, typically 18 months |
| Business development manager | £57,625 | Sales executive, level 4, typically 18 months |
| Railway signaller | £57,088 | Rail infrastructure operator, level 3, typically 18 months |
| Business analyst | £53,295 | Business analyst, level 4, typically 18 months |
| Compliance officer | £50,083 | Compliance and risk officer, level 3, typically 15 months |
| Health and safety adviser | £46,444 | Safety, health and environment technician, level 3, typically 24 months |
| Train conductor | £46,062 | Passenger transport operative, level 2, typically 12 months |
| Engineering technician | £44,843 | Engineering technician, level 3, typically 42 months |
| Firefighter | £44,033 | Operational firefighter, level 3, typically 24 months |
| Facilities manager | £43,365 | Facilities management supervisor, level 3, typically 18 months |
Source: ONS, Annual Survey of Hours and Earnings 2025 (provisional), Table 14.7a, published . Median gross annual pay for full-time employee jobs in the UK, tax year ending 5 April 2025. Figures are for whole SOC 2020 occupation groups and exclude the self-employed.
Source: Skills England, apprenticeship standards. Checked 28 September 2026. Medians include experienced staff, so starting pay is often lower.
Plan your way out
- Work out your runway. How many months could you pay your bills without a salary? That decides how carefully you need to plan.
- Decide what you are moving towards, not only what you are leaving. The step-by-step career change guide covers checking pay, entry routes and funding.
- Apply while you are still employed if you can. You can be choosier, and you are not negotiating from an empty bank account.
- Close the gap with the shortest route that works: a course, a Skills Bootcamp or an apprenticeship, rather than starting a degree by default.
- Leave on good terms. Give your notice in writing and keep it professional; you may need a reference.
Common questions
Should I quit my job without another one lined up?
Only if your health is at risk or you have enough savings to cover several months. Otherwise it is usually easier to look for work while you are still paid. Either way, give the notice your contract requires: at least one week if you have been in the job for more than a month.
Can I be signed off work with stress?
Yes, if a healthcare professional agrees you are not fit to work. You need a fit note if you are off sick for more than 7 days in a row; it can come from a GP, hospital doctor, registered nurse, occupational therapist, pharmacist or physiotherapist. For 7 days or less you can self-certify.
How much notice do I have to give?
At least one week if you have been in your job for more than a month, according to GOV.UK. Your contract can require more and may say notice must be in writing.
What is constructive dismissal?
Resigning because your employer seriously breached your employment contract, and then claiming at an employment tribunal. Acas says to get legal advice before resigning. You usually need 2 years' service, with some exceptions, and the time limit is 3 months minus 1 day.
Who can I talk to if my job is making me feel low?
Your GP is a good first step. In England you can also refer yourself to NHS talking therapies for anxiety and depression without seeing a GP. If you are struggling to cope, Samaritans are free to call on 116 123, 24 hours a day.