The COVID-19 pandemic has caused many of us to reevaluate our relationship with our work. Some have begun working from home permanently, others have moved to different roles, and others have quit working entirely, opting for early retirement or a new, more cost-effective lifestyle.
Quiet quitting is one of the workplace trends that has emerged from the pandemic, but its causes are not well understood. Do people quiet quit due to burnout or stress, because they want a better work-life balance, or in response to management that is not responsive to their needs? We explore these questions below and discuss how individuals can address their desire to quiet quit.
What is Quiet Quitting?
In most workplaces, employees are encouraged to go above and beyond, especially if they hope to advance in the organization. Working late, taking on extra tasks, and participating in after-work team-building activities are some examples of unpaid contributions that employers count on from employees.
Quiet quitting means doing only what you are contractually obligated to do and refusing this extra work. Employees who quiet quit often feel disengaged and are no longer committed to the success of the company. Quiet quitting has become increasingly prevalent in recent years as people reevaluate their work-life balance and think about the meaning of work in the overall context of their lives.
Why Does Quiet Quitting Happen?
Many factors could bring about quiet quitting, but the most common causes are burnout, stress, or ineffective management.
Burnout refers to the emotional, physical, and mental exhaustion caused by excessive and prolonged stress. People experiencing burnout may feel like they can’t continue in their current job, but they don’t have the energy or motivation to fight for change. Instead, they may quiet quit as a way of disconnecting from the work without looking for a different job.
Stress can come from many sources: heavy workloads, tight deadlines, difficult coworkers, or a toxic work culture. When people feel overwhelmed by stress, they may feel that the only way to cope is to disengage from their work and just do the minimum that the job requires.
Ineffective management can also contribute to quiet quitting. A bad manager can make an employee’s life difficult by micromanaging, criticizing, or not allowing the employee opportunities to learn and grow. Bad management can also make negotiating for different work conditions or speaking out against them impossible. Quiet quitting is a way of opting out of full engagement.
What to Do if You Feel Like Quiet Quitting
Every day can seem never-ending if you’re having trouble feeling engaged and committed at work. It becomes more and more difficult to motivate yourself. Eventually, it may feel as though quitting is your only option.
In the meantime, you still need to deal with your feelings about your work. The first step is to identify the root of the problem: without this, you won’t be able to address it effectively, and you may end up spending time and energy on efforts that lead nowhere. Here are some concrete steps you can take to move forward:
- Talk about your thoughts and feelings: Expressing what is bothering you is helpful in and of itself, but confiding in someone you trust can also help clarify the situation and point out paths to solutions. Talking to someone who will empathize will also help you feel less isolated and alone.
- Practice self-care: Take time to refocus on yourself and your well-being. This doesn’t have to involve anything time-consuming or costly: it can be as simple as eating something healthy and refreshing or practicing mindfulness in your daily activities. The important thing is to prioritize your wellness.
- Set boundaries: Make decisions about where your work begins and ends, avoid checking your email after hours, maintain a “no work talk” rule at home, or say no to additional responsibilities. These actions can help you maintain a healthy work-life balance.
- Reconnect with your values: Burnout sometimes happens when your work doesn’t align with your values or offer a sense of purpose. Getting back in touch with your values and finding ways to bring them into your work can help you feel more motivated and engaged.
- Explore new opportunities: This could mean changing jobs, seeking out new projects, pursuing additional training or education, or even changing careers entirely.
Can Therapy Help?
Professional counselling is one way you can address the issues that lead to the point of quiet quitting. Working with a therapist provides you with a non-judgmental sounding board and can help in the following ways:
- Exploring your feelings about your work and identifying the root causes and any underlying factors that may exist.
- Developing coping strategies: By developing effective coping strategies such as mindfulness meditation, relaxation exercises, and boundary-setting, you can improve your resilience and prevent future burnout.
- Addressing negative thought patterns: Therapy can help you identify and challenge negative thought patterns contributing to burnout. This may involve examining beliefs such as “I have to work 24/7 to be successful” or “I’m not good enough at my job.” By challenging these beliefs, you can develop a more realistic and positive outlook on your work.
- Exploring career goals and values: By gaining clarity on what you want from your career and what is important to you, you can make more informed decisions about your job to bring it into alignment with your values.
Final Thoughts
Whether caused by burnout, stress, or bad management, the desire to quiet quit is a sign that something needs to change. At KW Counseling, we understand that workplace issues can overpower your best attempts to find balance in your life. We are here to help you restore a sense of satisfaction with your life.
Our experienced and dedicated counsellors are trained in a range of approaches. We can help you explore your feelings, develop coping strategies, and craft a plan of action, depending on your goals and treatment needs. Our purpose is to assist you in seeing through the haze of frustration, dissatisfaction, and disengagement and empower you to take control of the aspects of your work life you can control. Contact us today to set up an initial appointment. Working together with you, we will help you feel more engaged, motivated, and productive in your work.