Oh, I sympathize. How I sympathize.
I recommend the passive-aggressive/malicious compliance approach here. You do precisely what the ISTQB etc. guidelines say. In painstaking, make your eyes bleed detail. If there’s a step that can go either X or Y, that’s two test cases. And so on.
Sadly, if you take this path you won’t get much actual testing done in that 40 hours/week because you’ll be so busy writing the test cases you’re asked to write. You can cheat somewhat with a good template (if you’re lucky, the job will have one).
For your sanity, take lots of micro-breaks. About once an hour or thereabouts, get up and spend around 5-10 minutes doing something else marginally work-related. Take a trip to the bathroom, check out the break room, read up on company policies and whatnot (or appear to - this kind of workplace is likely to have a LOT of printed documentation that you can appear to be reading while you let your mind go to more pleasant places).
In a more serious vein, it helps to remember that many of these places have regulatory requirements they have to follow, and they have to have evidence of having followed said requirements. They also often have a long history of doing things a certain way, and a great deal of inertia. Those who work in these environments often view it was “it’s working: why risk breaking it?” - and believe me, finance, insurance, airlines and the like are very risk-averse.
Of course, the more you bother your superiors asking how they handle the multiple variations that can come into play when navigating the software (questions like “Do you write a separate test case for someone who navigates the system entirely by keyboard shortcuts? What about navigating half by mouse and half by keyboard? Going back once? Twice? Three times?” Eventually someone will get your point, especially if you’re asking sincerely. After all, you’re still thinking about how to find the gaps in the software.
(If you can, using something that will record your testing/exploration sessions and using those to seed your test plans will save you a lot of pain - you’ll still have to write the wretched things in the approved format, but at least you’ll have a record of exactly what you did to get there - and yes, most of my test plans got written while I tested the software or afterwards. Thankfully I don’t work anywhere with such heavy regulatory requirements)