Do you like your job? This is a question that is commonly asked after the even more popular “What do you do?” Here in the United States we are consumed by our jobs. We let our jobs define us, and too often, we let our jobs control us. This is unfortunate for many reasons, one being the fact that a large number of people don’t even like their job. So, in effect, we are controlled by something we dislike, in some cases by something we hate. Oh. That’s a pretty bitter pill to swallow. Even though I’m lucky to have a career that I truly love, I can’t ignore this topic any more than the next person.

You see, professional dissatisfaction shows up a lot in my office. At first glance, it doesn’t always seem like professional dissatisfaction, but, after a little digging, the mask comes off. You see, depression, anxiety, and stress can be rooted in chronic work problems and unhappiness. Even the most “extreme” conditions, such as panic attacks and bipolar disorder, can be partially caused by the 9 to 5 grind. The good news among all this BLAH is that there are ways to reduce or almost alleviate dissatisfaction. employment… all you have to do is quit your job. Okay, I’m kidding about quitting your job (although for some people, that may be the answer. More on that at the end of the article). But I’m serious about helping anyone mired in job unhappiness find real solutions.

First, let’s take a look at the factors that contribute to this problem, and then I’ll show you the best techniques to solve your work problems.

Culprit One: Constant Tech Changes If you’ve ever muttered the words, “I thought my computer (cell phone, software program, etc.) wasn’t working, but it turns out it was user error,” then you can relate to this. affair. For every new gadget invented to make our job easier, the number of mishaps we have to endure with that new gadget invented to make our job easier increases. When we encounter chronic frustration and irritation, our bodies become stressed. And that stress leads to a host of other problems, from headaches to addictions to chronic illness.

Second culprit: information overload Basically, we are bombarded with too much information. Technology has a lot to do with this, as does the popular belief that it’s good to multitask. Truth be told, current research has shown that no one really multitasks effectively. There’s a lot to be said for doing one thing at a time; our ability to focus and complete tasks improves when our energy is focused. When we fail to censor incoming information or when we try to do too many things at the same time, we experience all the ills: stress, fatigue, etc.

Guilty Three: A False Sense of Urgency Too often we feel like everything is a matter of life and death. This deadline, this phone call, that project presentation, this accounting issue. The list goes on… and on and on and on. There is a difference between a matter of real urgency and something that is simply important. Unfortunately, the line between the two has blurred, especially in our work lives. This leaves us feeling constantly irritable and on edge. After all, how can you relax when there’s an emergency to attend to?

Guilty Four: Long Working Hours You know the old movie, Working Nine to Five? Well, the title reveals the age of that movie! How many people actually work a 40 plus hour work week? Everyone needs time to relax and recuperate. It seems we (along with our bosses) have forgotten that free time isn’t a luxury, it’s a necessity: our bodies require downtime. Looking at just these four culprits (there are others, but these are the most popular), it’s easy to see how work can cause some serious physical and emotional problems. Not only are we overloaded every time we enter the workplace, but now we spend even more time in this stressful state thanks to longer work weeks! So job dissatisfaction can cause serious problems. Now let’s look at practical solutions that anyone can use to make their work life more balanced and healthy. (And for those of you who are serious workaholics: Post these tips everywhere. Then use them.)

5 ways to control professional dissatisfaction

Be assertive and learn to set clear limits. You are responsible for setting realistic limits and informing your boss and co-workers of these limits. If any of these skills are difficult for you, practice. Find out what your limits really are. Have imaginary conversations with your boss about how long you can work or when you can complete a project. Learn to prioritize. This is one of those skills that will be useful to you until the day you die. Your boss may convey a sense of urgency, but that doesn’t mean urgency exists. You must learn to put the “big rocks” of your career first; there will be time for everything else. Learn how to tell your boss that project b will have to wait until project a is complete. (See #1.)

Clear your mind. This tip is simple, but many people don’t do it. Because? Most of us look for complicated ways to solve our problems instead of practicing simple solutions. When you allow your brain to take a break, it works again in a much better way. So get in the habit of taking frequent breaks at work: do yoga stretches, walk around the building, sit outside, read a few chapters of a book, eat a juicy apple. Whatever you do, don’t just relax physically; clear your mind too.

Establishment of environmental limits. When someone complains that they can’t lose weight because they can’t resist junk food, some doctor or another will usually point them to the “simple” remedy: no junk food in the house. This is my favorite example of setting environmental boundaries. You create your atmosphere. Consider the difference it would make if you: put your cell phone on silent, closed your email window, locked your office door, refused to “chat” during certain hours of the day, etc.

Rethink your work attitude. Ultimately, you are in charge of your professional life. Your boss isn’t trying to figure out how he can make your life more fulfilling. In fact, many times the more work you do, the more work your boss will give you. Your boundaries may or may not be aligned with the company you work for. Alright; you’re still in the driver’s seat. There are many companies that adapt to your needs. Although career dissatisfaction is widespread, it doesn’t have to affect you. Clarify the main factors that are causing your unhappiness, and then commit to changing those factors. Many people are so afraid of change that they simply admit defeat and refuse to take any kind of action. Choose instead to take action and start enjoying your career.