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Published on December 12, 2018

Why You Can (And You Should) Quit Your Job Because of Stress

Why You Can (And You Should) Quit Your Job Because of Stress

Does your job give you chronic stress? Chronic stress is different than regular stress because it causes your brain to consistently release adrenaline and cortisol hormones.[1] In turn, your body reacts to the constant strain: you feel fatigued all the time, have frequent headaches, can’t concentrate, and you get sick a lot more than you used to before you started working here. Those are just a few of the symptoms of chronic stress.

While you’re working a job that causes chronic stress, the solution seems complex. The common advice is for you to use all sorts of tools and strategies — but now you’re discovering the simplest, least stressful solution: quit.

But you also wonder, “I quit my job because of stress, is it bad?”

Not at all! Reading further, you’ll find out exactly why quitting your job is the smart thing to do. Our culture is chained to the idea of persisting for consistency’s sake, but there’s a reason why Ralph Waldo Emerson said,

“A foolish consistency is the hobgoblin of little minds.”

To be consistent in a stressful situation such as yours is to work harder, not smarter. And don’t be fooled by the word “quit” — this is about empowerment.

Keep going to find out why you should quit your job and leave chronic stress behind.

1. Your Toxic Job Is Making You Sick

Chronic stress and consistently adverse work conditions will affect your health. Think back over the course of the last 6 months or so. How has your health been?

You need to think about the long-term. Even if you haven’t been sick lately, people oftentimes make the mistake of running themselves down over an extended period of time. When you do this, your immune system flatlines and you get hit hard.

Poor health is your body’s way of telling you something isn’t working. There are some specific things to look for when it comes to stress-related health problems. According to CompTIA, the following symptoms are telltale signs your job stress is negatively affecting your health:[2]

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  • You need to sleep far more than normal, or you suffer from insomnia.
  • You’ve experienced significant weight loss or weight gain.
  • You lack energy and motivation, and you don’t feel like socializing very often.
  • You seem to always be coming down with a cold, and when you get a cold or any other illness, it takes longer than it should to recover.
  • Your job encroaches on your life to the extent that you don’t have time or motivation to exercise.

No job is worth losing your health over, and if you haven’t experienced a major breakdown yet, this is the perfect chance to break away.

Wait until your health breaks down completely, and you won’t be able to search for another job, or at least it will be much harder.

2. Multitasking Is a Recipe for Failure

Is there nothing insanely stressful about your job yet you are still insanely stressed? Chances are you’re juggling a full-time job and another (or more than just another) full-time obligation.

For example, if you’re a nontraditional student who went back to school because your job prospects were slim — yet you still have to work while you’re in school — you’re creating stress.

You need to quit something. About 61 percent of multitaskers who seek counseling have anxiety, and 49 percent are depressed.[3]

Counseling helps, but it’s not a cure for multitasking. Professor Gloria Mark at the University of California, Irvine says that people who multitask are more susceptible to stress, neuroticism, and impulsivity.

According to Mark, it takes your brain about 23 minutes and 15 seconds to regain focus after you switch tasks. This drains your energy reserves, and if you continue, you can enter a state of chronic stress.[4]

People who have two or three major priorities weighing on them all the time are caught in a multitasking trap. Determine your priorities and evaluate your job. If your job is not something you’re passionate about and it’s not at the top of your priority list, drop it.

3. Employers That Don’t Help Relieve Stress Aren’t Doing Their Job

The truth is employment shouldn’t be a one-sided relationship.

You pour your heart into your job, you take pride in your work, and you truly care about the outcome. An employer who doesn’t encourage you to take breaks and doesn’t provide opportunities for stress-relief is an employer who doesn’t deserve to have you around.

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You offer something many fantastic employers would bend over backwards to have: a work ethic and a high level of commitment. Good employers know it’s their responsibility not to run people into the ground. They know they must pay attention to how much you work as well as how stressed you are.

At the core, you’re dealing with a culture of stress. A study of organizational culture showed that a hierarchical, bureaucratic culture, in which the organization showed little care for employee well-being, created a state of low morale.[5]

An organization’s negative, stress-based culture leads to poor performance, high turnover, and a low level of engagement.

The bottom line is that when you’re dealing with a culture of stress, you’re completely justified in being uncommitted.

A company’s culture is its identity. Don’t commit to a culture — therefore an identity — that is tearing itself down instead of building itself up.

4. There Are Great Jobs You’ll Love

A lot of times, when someone who is overly stressed doesn’t quit and find a new job, it’s because they feel stuck. They aren’t exercising free will, they aren’t choosing to recognize the agency and autonomy that allows them to go where they please when they please.

Philosopher Mitch Horowitz talks about this in his new book, The Miracle Club: How Thoughts Become Reality. Although there are some circumstances you can’t control, within your current set of circumstances you can select a life you prefer.

To put this in the employment context, you are able to envision the type of job you want and the type of company you’d like to work for. You’re not working somewhere else because you haven’t selected to do so.

Select a different job and take the steps to get there. You have the ability to concentrate all your efforts in a new direction.

Yes, there are practical considerations — including the fact that you need to pay the bills. There are also practical solutions. Here are some of them:

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  • List your resources. Do you have a car that’s in decent condition? Are you able-bodied? Do you have an internet connection at home or at least one you can access every day?
  • Search for part-time gigs you can work when you’re able, such as driving for a ride-share company or any of the other gig economy work you have the resources to do.
  • List your bills and calculate how much income you’ll need to pay them while you’re looking for a different full-time job.
  • Work your part-time gig enough to pay the bills.
  • Spend the rest of your time looking for the full-time position you really want.

A lot of people try to look for a different full-time job while still working their current job, but that won’t give you as much time as the part-time gig strategy.

When you’re looking for something new, don’t just select anything that comes along. You’re selecting a different path from among the nearly infinite paths you could select. To select the right path, find the answer to the most important question.

Here’s the important question to ask yourself:

What do I love to do?

Once you answer that question, all other actions must center on getting to a place where you can do nothing but what you love to do.

5. You Are the Driving Force Behind Your Own Success

Right now, you’re working for an employer who is placing responsibility on you and you’re not in control. The responsibilities and tasks in front of you are selected by other people.

Why do you have all these responsibilities and tasks to begin with? Because you have the skill set necessary to do them, as well as a great many other things.

In terms of types of things you could do, your work represents a relatively small percentage. The corporate division of labor is such that most people only take care of one or two types of things, with a bunch of related subtasks. The rest of your intellectual and physical ability goes untouched.

This isn’t to say you don’t have a lot to do — you’re probably overloaded with tasks, you’re bogged down in minutia. But you know you’re capable of other things.

In general, you’re capable of a higher level of thinking. The reason why you haven’t started your own business or struck out on a freelance career is you haven’t selected that type of route yet.

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Now is the time to own the full capacity of your abilities. The stress at your current job isn’t worth it when you can do the thing you love so much better.

Once you seize onto what you love to do and find a way to make it your life, stress becomes positive. It’s no longer chronic, harmful stress because you view it differently.

Psychologist Kelly McGonigal discusses how, in a massive study, people who viewed stress as a positive thing didn’t have harmful physical reactions to it and actually lived longer than those who viewed it negatively [6].

Once you’re doing what you love, the pressure of getting things done is akin o the increase of heart rate from exercising. Since you are focused on the thing you love — much like a runner is focused on the act of running until completion — you cope with stress by continuing with your momentum.

You look at problems as possibilities. That’s how you succeed.

Stress Is Your Spark

It’s true that a toxic job full of chronic stress can make you sick, and a lifestyle that involves multitasking and lack of focus will contribute to a lack of well-being.

At the same time, it’s true that you wouldn’t have come to this realization and an important move in your life if it weren’t for stress.

A level of stress you can’t handle is your catalyst to do something new. You’re going to select the path you want and use your capabilities to actualize your full potential.

In the end, the stress was a good thing. It made you aware of your threshold and now you know it’s time to move on.

More Tips Related to Work Stress

Featured photo credit: Saulo Mohana via unsplash.com

Reference

More by this author

Dan Matthews, CPRP

A Certified Psychosocial Rehabilitation Practitioner with an extensive background working with clients on community-based rehabilitation.

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Last Updated on November 20, 2019

How to Measure a Goal? (With Examples of Measurable Goals)

How to Measure a Goal? (With Examples of Measurable Goals)

Everyone sets goals. Whether they are daily goals like completing a project, personal aspirations like traveling the world, or even workplace targets, setting a goal isn’t enough to get you over the line unfortunately. This is why only eight percent of people achieve their goals.[1]

So how do the high achievers do it?

By setting measurable goals, keep track of them and progress towards these goals.

To help you out, I’ve put together a simple guide on measuring goals. I’ll show you a SMART framework you can use to create measurable goals, and how you can track its progress.

To begin, let me introduce you to the SMART acronym.

What Is a Measurable SMART Goal?

SMART stands for Specific, Measureable, Achievable, Relevant, and Time-Bound. They help set clear intentions, this way, you can continue staying on course.

When you’re writing a SMART Goal, you need to work through each of the terms in the acronym to ensure it’s realistic and achievable.

It’ll help you set specific and challenging goals that eliminate and vagueness and guesswork. It’ll also have a clear deadline so you know when you need to complete it by.

Here’s what SMART stand for:

Specific

Your goals need to be specific. Without specificity, your goal will feel much harder to complete and stick to.

They should also have a specific outcome. Without the outcome, it will be hard to focus and stay on task with your goals.

I can’t stress this enough. In fact, two researchers Edwin Locke and Gary Latham, found that when people set specific yet challenging goals, it led to increased performance 90 percent of the time.[2]

Here’s an example of a specific goal:

Increase sales by 10% in 90 days. 

Measurable

You need to be able to measure these goals.

Examining a key metric and quantifying your goals will help track your progress. It will also identify the mark at which you’ve completed your task.

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Measurable can mean many different things, but generally speaking, you want to be able to objectively measure success with a goal.

Whether it’s via analytical data, performance measures, or direct revenue, ensure your goal is quantifiable.

Achievable

Why do you want to reach this goal? Is it important for you or your organization?

Once you identify the key benefit, add that into your goal, so it helps your team members understand the importance of the goal and how it contributes to the bigger picture.

Relevant

Why do you want to reach this goal? Is it important for you or your organization?

Once you identify the key benefit, add that into your goal so it helps your team members understand the importance of the goal and how it contributes to the bigger picture.

Timely

This is one of my favorite parts of SMART goals….setting the deadline.

The timeframe will create a sense of urgency. It functions as a healthy tension that will springboard you to action.

Examples of Measurable Goals

Now that we know what a SMART goal is, it’s time to help you make your own SMART goal.

Let’s start with the first step: specificity.

Specific

A specific goal should identify:

  • What’s the project or task at hand?
  • Who’s responsible for the task? If you’re breaking the task down, who is responsible for each section?
  • What steps do you need to do to reach your goal?

Here’s a bad example:I want to have a better job.

This example is poor because it’s not specific enough. Sure, it’s specific to your work, but it doesn’t explain whether you want a promotion, a raise, a career change, etc.

What about your current job do you want to improve? Do you want to change companies? Or are you striving for more work-life balance? What does “better” really mean?

Let’s transform this into a good example.

I want to find a new role at a Fortune 500 company that improves my current salary and work-life balance.

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If you’re not too sure what the specific outcome should be, you can use mindmaps to brainstorm all the possible options. Then choose a few or one from the mindmap.

With the example above, to become a better growth marketer, I have to explore different learning options like online courses, blogs, books, or in-person courses before I made a decision.

Measurable

Goals need to be measurable in a way where you can present tangible, concrete evidence. You should be able to identify what you experience when reaching that goal.

Ideally, you should go for a metric or quantity as quantifying goals makes it easier to track.

Here’s a bad example:

I will get a promotion at work for improving quality

Here’s a good example:

I am going to land a promotion to senior VP by improving my work quality. When I say work quality, I will measure this by projects completed, revenue earned, and success factors important to my superiors.

If you’re having difficulty measuring your goals, you can use a goal tracking app. They’re a great way to measure your progress, especially if it’s time-based.

In addition, I love to use the following strategy to keep myself accountable and ensure I’m hitting goals:

Reminder emails.

I schedule emails to myself asking for measurable data on my goals, and even CC others to hold me accountable.

For example, if you work with a team, CC them on your email to keep yourself honest and on-track.

Here are five methods you can use to measure your progress towards the goal:

  1. Keep a record – Have you recorded all your actions?
  2. Assess your numbers/evidence – Are you breaking your commitments?
  3. Create a checklist – Can you simplify your tasks?
  4. Stay on course – Are you moving forward with your plan smoothly?
  5. Rate your progress – Can you do better?

Achievable

When it comes to being able to achieve your goals, you should stick to Pareto’s principle. If you’re not too sure what it is, it’s the 80/20 rule.

Don’t just attack and go for everything at once! Pick things that give you the most results. Then, work on the next objective or goal once you’ve completed your first ones.

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Here’s a bad example:

To get more work-life balance, I will examine all factors of my work and how to trim down the time I spend on them.

Here’s a good example:

This week I will record my time spent on projects to analyze the amount of revenue or success they generate. Projects that fall short of production will get less time and resources than others. 

Relevant

It’s always important to examine your goal to ensure it’s relevant and realistic to what you’re doing.

This is where the bigger picture comes in.

Here’s a bad example:

I want to be promoted to CMO because I need more responsibility.

In this case, it’ll be unlikely for you to receive a promotion if the purpose and reason behind your goals are not strong.

Here’s a good example:

I want to be promoted to CMO because I enjoy digital marketing. I’m currently excelling in X, Y, and Z digital marketing practices, and I believe that via a promotion I can further grow the business via X, Y and Z.

The why will help you grind out in moments when you just want to throw in the towel, and also provide more purpose for your goals.

Timely

And…finally we’ve hit the deadline.

Having a due date helps your team set micro goals and milestones towards the goal.

That way, you can plan workload throughout your days, weeks, and months to ensure that your team won’t be racing against the clock.

Let’s start with a bad example:

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I’m going to land a new promotion this summer.

Now, let’s turn this into a great example:

Within the next month I will increase marketing revenue by XX%. Then, within three months I will expand the digital team, hire two new employees and scale it. Within five months I will leverage this success into a new role.

So that’s how you create a measurable goal.

Here’s a summary of the example above in the order of its acronyms.

Overall Goal: I want to transition into a new role with a reputable company.

  • S: I want to find a new role at a Fortune 500 company that improves my current salary and work-life balance.
  • M: I am going to land a promotion to senior VP by improving my work quality. When I say work quality, I will measure this by projects completed, revenue earned, and success factors important to my superiors.
  • A: This week I will record my time spent on projects to analyze the amount of revenue or success they generate. Projects that fall short of production will get less time and resources than others.
  • R: I want to be promoted to CMO because I enjoy digital marketing. I’m currently excelling in X, Y, and Z digital marketing practices, and I believe that via a promotion I can further grow the business via X, Y and Z.
  • T: Within the next month I will increase marketing revenue by XX%. Then, within three months I will expand the digital team, hire two new employees and scale it. Within five months I will leverage this success into a new role.

But before we finish off, I want to leave you with a note:

If you want to ensure you reach your goals, make sure you’re accountable. Ensure that you will stick by the goal and deliver the results that you want. Because sometimes, the goal might not just be for you. It could be goals for your clients, customers, and even loved ones.

For example:

Here, Housecall Pro promises customers that they grow up to 30% in one year.

By placing that statement on their landing page, they’re keeping themselves and their goals accountable to their customers.

For personal goals, tell your friends and family.

For professional goals, you can tell your peers, colleagues, and even your clients (once you’re ready).

Bottom Line

So to wrap things up, if you want to measure a goal, be SMART about it.

Start with a specific outcome in mind; make sure it’s measurable, achievable, relevant, and timely to your existing schedule.

While 92 percent of people fail to reach their goals, you can be the exception.

Reach your goals by setting targets and objectives together.

More About Goals Setting

Featured photo credit: Green Chameleon via unsplash.com

Reference

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