December/January 1997

How to Take Control of Job Dissatisfaction
By Tami Anastasia

It's estimated that 20 million Americans are staying in jobs they find dissatisfying. According to Barbara Bailey Reinhold, author of Toxic Work, "We are expected to move swiftly, change gears, learn new skills without complaining, and be able to do other people's work as well as our own." In addition, "discrimination, hurt feelings, discounted achievements, missed deadlines, unheard ideas and suggestions, and not getting credit when it is due are part of the normal workplace."

While you don't have control over many of these situations at work, you do have control over how you let work affect you. You have control over what you say to yourself and how you react to what happens to you.

To take control over job dissatisfaction, you have to accept the "unfairness" as part of the business world and view these times as opportunities for personal growth and change instead of catastrophes. Only you have the power to turn negative job situations into opportunities that work in your best interest.

Signs of Job Dissatisfaction

Mental, emotional, and physical signs of job dissatisfaction are warning signals that your job is taking its toll. Be aware of these symptoms and make necessary changes.

Mental signs include poor concentration, boredom, lack of confidence, forgetfulness, no stimulation, a feeling of loss of control, and a generally negative attitude.

Emotional signs are distress, depression, irritability, anxiety, impatience, frustration, incessant worry, and feelings of being helpless, lonely, near tears, or a failure.

Physical signs involve restless sleep or insomnia, weight gain or loss, on-going fatigue, headaches, recurrent colds, flu, infections, and tightness in the jaw, shoulders, and neck.

Overcoming job dissatisfaction requires putting your energy into what you have control over-your interpretations and reactions-and letting go of what you have no control over-other people's reactions and behaviors. Although it is difficult not to feel angry or dissatisfied when things occur that are "unfair," you have to make a conscious effort to think and react positively to the situation. If you sit back and wait for the situa-tion to change, you are allowing the job to take control over you. During these difficult times, it is healthier to be proactive. Being passive compromises your health and diminishes your ability to be productive, creative, and successful.

Taking Control

Here are some ways to take action and make a major difference in how your job affects you.

Find meaning and value in your work-make it meaningful to you regardless of what others think.

Concentrate on working to your full potential-don't compare yourself or your work to others.

Give to yourself what you don't get from others: Acknowledge your achievements, praise your work, and reward yourself for a job well done. Don't wait for others to give you credit for what you have accomplished.

Don't take what others say and do personally. Hold people accountable for their own actions. Remember that they are responsible, not you!

Pay attention to what is predictable. Develop strategic interactions that won't hook you into negative situations.

Think before you act, and don't act out of haste. Always ask yourself if your choices are in your best interest.

When frustrated or angry, turn the situation around by asking, "What can I learn from this and how can I use this to make me a stronger person?"

When in doubt, ask for clarification. Don't make assumptions.

Set limits. Don't overextend yourself. Get enough sleep, and nurture your relationships.

Listen to your body and emotions. They will tell you when something is wrong. Learn to slow down.

Don't engage in a power struggle. Focus only on the things for which you are responsible.

Establish a support network. Talk about your feelings; don't bury them.

Take needed breaks and vacations.

If it becomes necessary, be willing to change jobs or careers.

Never settle for less than you deserve. Only you have the power to transform discontentment into opportunity, bring balance back to your life, and restore your energy and vitality.

Tami Anastasia, owner of TAMS, has a Master's Degree in Counseling and 16-plus years' experience in the fitness industry. She is a personal health and fitness counselor, a speaker on the psychology of healthy living, and author of a forthcoming book.