What are some ways to manage anxiety over quitting a job?

This blog answers: What are some ways to manage anxiety over quitting a job? What are the therapy options for anxiety over quitting one’s job?

What are some ways to manage anxiety over quitting a job?

Some tips to manage anxiety over quitting a job are:

Prepare your remarks for your supervisor.

If you want to keep your cool when quitting a job, you’ll need to plan beforehand. Make a mind map with a list of things you can tell your boss and a list of things you can’t tell him. Organize your thoughts so that you don’t say something you’ll come to regret afterward.

Prepare what you’ll say to your supervisor in advance.

It’s all about practice. It is important individuals practice what they want to tell their supervisors in advance. Get a trusted buddy and practice saying what you’re going to say to your boss with your friend. If you can’t find a friend to assist you, you can always rely on yourself.

Make a plan for when and where you’ll inform your boss.

If you’re resigning, it’s preferable to have a one-on-one talk.

Resignation notices should be delivered in private. Employees frequently choose to visit their boss’s office and conduct business there. 

If your supervisor is unreasonable, though, avoid having the conversation in his or her office. You will feel safer if this information is given in front of a large number of people.

Even in public places, your talk can be kept secret, but your boss will be far less likely to throw a tantrum when the news is delivered. When you need to inform your boss that you are quitting the company, do it at the right place and time. 

If you have one, speak with the Human Resource Department.

If you are terrified of your boss or are concerned that your boss will make a big fuss when you resign, you should contact human resources.

Prepare your resignation letter and obtain advice from your HR department on what you’ll need to do.

Relax both your mind and your body.

Your body will become less tight as your mind relaxes. Relax your mind and body a few days before announcing your resignation to your boss. Go for a long walk, warm bath, listen to calming music, and practice meditation to relax your mind.

Always remember to take a deep breath.

Breathing correctly might make you feel less stressed and anxious. The majority of people take shallow, short breaths. When you’re under a lot of stress, this happens a lot. This exercise can be used before approaching your supervisor or in any scenario where you are frightened or worried.

Say what you’ve been working on.

Inform your boss that you are leaving the company. You may feel bad about quitting the job, but if you believe it is the greatest decision for your future professional and personal life, go ahead and do it. 

You’re probably making the right choice. Simply inform your supervisor that you are leaving. Be succinct and be courteous.

Be ready to face opposition.

Your supervisor is unlikely to accept your resignation voluntarily. Your supervisor will almost certainly try to persuade you to stay, and may even make you a counter-offer with appealing bonuses or promotions. 

Quitting a job is a decision you’ve taken after much thought and consideration of the pros and drawbacks.

Exit as soon as possible.

If the conversation becomes tense and your boss becomes emotionally unstable exit the discussion. Simply pay the bills and go if you are in a cafeteria. If you’re at your boss’s office, simply express your gratitude for their time and exit.

If you believe your safety is in jeopardy, do not continue the conversation. Your manager may urge you to leave the company right away on rare occasions. 

Simply comply with the request and go with your personal items. You might also want to double-check your to-do list for your last day of work

What are the therapy options for anxiety over quitting one’s job?

Cognitive-behavioral therapy

Cognitive-behavioral therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.

Exposure therapy 

Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.

As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session, individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.

Group therapy

It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.


Anxiety can also be treated with the help of medication prescribed by a health care professional.

Though medication alone cannot help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief. 

Online therapy  

In cases where reaching out physically to a professional is impossible or discomforting an individual can opt to seek help through the online medium. 

In this, the therapy sessions are carried out one-to-one over a video or audio call. Some individuals also prefer interacting with the therapist through text as well due to various reasons. One of the most common is the fear of being judged by the therapist or some personal hesitation. 

Online therapy can help individuals to regulate some aspects of their anxiety that aids individuals in carrying out a stress-free life over time


Quitting your job tends to create a lot of stress and anxiety mainly due to the fact that we have to speak to higher authorities to do so and that can often seem very overwhelming and intimidating. 

However, we need to do the necessary, especially when we realize that we are not benefitting or that staying at the company is causing more harm than benefits. 

In such a case, just follow these tips for a smooth transition into putting down your papers. Remember, it is okay to choose you. 

Frequently asked questions: What are some ways to manage anxiety over quitting a job?

Why am I worried about leaving my job?

This trend can be attributed to a variety of factors, including people re-evaluating what they want from their employment during the epidemic, the difficulty of balancing home and work life, or even dissatisfaction with employers. 

Regardless of the motivation, many people who choose to leave their existing jobs will find the transition emotionally draining.

Should you quit your job because you’re worried?

Stress can lead to major health issues such as migraines and ulcers. If your job is giving you so much stress that it’s affecting your health, it might be time to consider quitting or asking for fewer duties.

Is it natural to have mixed feelings about leaving your job?

Yes, guilt is a natural emotion that many people experience when leaving a job, especially if the company has treated you very well and the team will feel the pain in the short term.



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