I used to be in a situation like that. Couldn’t change positions due to a visa requirement and management took advantage of that. What helped me: - Have a lig

I used to be in a situation like that. Couldn’t change positions due to a visa requirement and management took advantage of that. What helped me: - Have a light at the end of the tunnel, i.e. issuance of my permanent residency which would put an end to the suffering. - Have a VERY rigid separation between home and work. 2 laptops, 2 phones. As soon as 6 o’clock hits work phone gets turned off and put on a shelf. - Personal side projects that kept me interested in IT and helped me uphill. This bit is important to make sure you don’t start associating your vocation with mental pain and understand that the industry is still fun, your job just sucks. - Regular exercise. - Taking regular breaks during workday, have lunch outside with a friend, etc. - Participate in meetups and other community events, volunteer your time to help others (gives meaning). It’s a tough situation, so good luck. If you can leave though - I would recommend it. Life is too short to work in an environment you hate.