Burnt out but not ready to quit? 5 questions to ask yourself first

 

WORK can affect our wellbeing in ways that extend beyond the office, from heavy workloads and constant availability to a lack of support.

Jobstreet by SEEK’s Workplace Happiness Index 2026 found that 70% of Malaysian workers are happy at work. Yet 41% feel burnt out or exhausted, while only 36% are happy with their stress levels.

The findings suggest that enjoying your job does not necessarily mean you are coping well with its demands.

Burnout can signal that something needs to change, but the answer is not always to resign. Before making a major career decision, take a step back and consider what your experience is telling you.

Here are five questions to ask yourself.

Am I unhappy with my job, or struggling to switch off?

It is possible to enjoy your work while still running on empty.

The Workplace Happiness Index found that workers who are unhappy at work are twice as likely to report feeling burnt out.

Look for patterns. Are you constantly tired, dreading Mondays or struggling to switch off after hours? Or has your dissatisfaction with the role itself been building over time?

Consider when these feelings began and whether they ease after a proper break. This may help you distinguish between dissatisfaction with your job, an excessive workload and an inability to rest and recover.

Changing jobs may not solve the problem if the underlying cause is an unsustainable way of working.

What is causing most of my stress?

Sometimes, the problem lies less with the job itself than with how it is structured.

Only 42% of Malaysian workers are happy with their workload, while 41% say better work-life balance would improve their happiness, second only to a higher salary.

Among workers who are unhappy at work, 71% feel burnt out or exhausted, compared with 35% of happy workers.

Try to identify your main source of pressure. Is your workload consistently too heavy? Are priorities unclear, deadlines unrealistic or after-hours availability expected? Do you have enough flexibility to manage responsibilities outside work?

Once you identify the problem, consider whether it can be addressed through a conversation with your manager about priorities, deadlines, workload or flexibility.

Beyond my salary, does my work keep me engaged?

(Image: CNBC)

Salary remains a major factor in workplace happiness, with 57% of Malaysian workers ranking a higher salary among their top five priorities for greater happiness at work.

However, the Workplace Happiness Index found that purpose has the strongest relationship with workplace happiness, followed by day-to-day responsibilities as another major driver.

Ask yourself what keeps you engaged beyond your pay cheque. Does your work feel meaningful? Does your role make good use of your strengths? Are your daily responsibilities helping you move towards your career goals?

Financial security matters, but a sense of purpose and meaningful responsibilities can also shape whether a job feels fulfilling and sustainable.

Can I be myself and still grow here?

Discussions about Gen Z at work often focus on how younger employees differ from previous generations. A more useful question is whether workplaces provide the conditions people need to feel supported and develop.

Among Gen Z workers, key drivers of workplace happiness include purpose (65%), day-to-day responsibilities (61%), company culture (61%) and work-life balance (58%).

Yet only 69% say they can be themselves at work, compared with 75% of Millennials and Gen X. Gen Z workers also report the highest burnout rate, at 45%, compared with 41% of Millennials and 36% of Gen X.

These differences reflect varying workplace experiences, expectations and pressures, rather than proving that one generation is more or less authentic.

Especially early in your career, consider whether you can learn, speak up and ask for help. Do you have supportive colleagues and meaningful responsibilities? Can you contribute ideas without feeling compelled to hide important parts of yourself?

A workplace should give you room to do good work, grow and feel accepted.

What can I try before deciding to leave?

A difficult period at work does not always have to end in resignation.

The Workplace Happiness Index found that 87% of Malaysian workers believe workplace happiness is a shared responsibility. Employees can communicate their needs, while employers must create an environment where those conversations are possible.

Before deciding what comes next, consider discussing these areas with your manager:

• Workload: Can priorities, deadlines or responsibilities be reassessed?
• Flexibility: Would different working arrangements help you manage stress and other responsibilities?
• Career development: Is there a clearer path to new skills, responsibilities or progression?
• Day-to-day work: Could your role include more tasks you find meaningful or do well?
• Support: What practical help would make sustained pressure more manageable?

These conversations may not lead to immediate changes, but they can help you assess whether your current situation can improve or whether another workplace would be a healthier fit.

The index found that happy workers are three times more likely to feel motivated to go above and beyond and 37% less likely to look for another job.

This World Mental Health Day, pay attention to how work affects your wellbeing. Consider what you need to work sustainably and whether your workplace is willing and able to provide it.

A job can be fulfilling and still leave you exhausted. Recognising that tension is the first step towards deciding what needs to change. 

Nicholas Lam is the managing director of Jobstreet by SEEK.

The views expressed are solely of the author and do not necessarily reflect those of  MMKtT

- Focus Malaysia.