World Mental Health Day serves as an important reminder to reflect on how our working lives affect our mental and emotional wellbeing. From demanding workloads and constant connectivity to limited workplace support, professional responsibilities can take a toll on employees, even when they enjoy what they do.

According to Jobstreet by SEEK’s Workplace Happiness Index 2026, 70% of Malaysian workers say they are happy at work. However, 41% report feeling burnt out or exhausted, while only 36% are satisfied with their stress levels. These findings highlight a growing workplace reality: job satisfaction does not necessarily mean employees are free from stress or exhaustion.

Before making a major career decision, it is important to understand the factors contributing to burnout and consider whether meaningful changes can improve the situation. Here are five questions to ask yourself before deciding what comes next.

1. Am I Unhappy with My Job, or Am I Struggling to Switch Off?

Enjoying your job does not mean you will never feel exhausted. The Workplace Happiness Index 2026 found that 41% of Malaysian workers experience burnout or exhaustion, with employees who are unhappy at work twice as likely to report these feelings.

Recognising the difference between job dissatisfaction and difficulty switching off can help identify the underlying issue. Consider whether you feel constantly tired, dread the beginning of each working week or struggle to relax after office hours. Reflect on whether these feelings improve after taking a proper break or persist even when you have time to rest.

Understanding these patterns can help determine whether the problem stems from the role itself, excessive responsibilities or an inability to maintain healthy boundaries between work and personal life. Without addressing the root cause, changing jobs may not necessarily prevent similar challenges from recurring.

2. What Is Causing Most of My Stress?

Workplace stress can arise from several factors, including unrealistic deadlines, unclear expectations, excessive workloads and a lack of flexibility. Jobstreet by SEEK’s findings show that only 42% of Malaysian workers are satisfied with their workload, while 41% identify better work-life balance as one of the factors that would improve their workplace happiness.

Identifying the main source of stress is an important step towards finding a solution. Employees should consider whether their responsibilities are manageable, whether priorities are clearly communicated and whether they are expected to remain available beyond normal working hours.

Once these challenges are identified, discussing them with a manager may help establish more realistic deadlines, clearer priorities or a more flexible working arrangement. While such conversations may not resolve every issue, they can provide a clearer picture of whether the current working environment is capable of supporting employees’ wellbeing.

3. Beyond My Salary, Does My Work Give Me a Reason to Stay Engaged?

Financial security remains an important consideration when evaluating job satisfaction. The Workplace Happiness Index 2026 found that 57% of Malaysian workers ranked a higher salary among the top five factors that could make them happier at work.

However, compensation is not the only factor influencing how employees feel about their careers. The research identified purpose as having the strongest relationship with workplace happiness, with day-to-day responsibilities also playing a significant role.

Employees can reflect on whether their work feels meaningful, allows them to use their strengths and provides opportunities to develop professionally. Having a clear understanding of how their contributions make a difference can help strengthen motivation and engagement.

Although a competitive salary is essential, a fulfilling working experience also depends on whether employees feel connected to their responsibilities and can see a future for themselves within their chosen career.

4. Can I Be Myself and Still Grow in My Workplace?

A supportive working environment should allow employees to contribute ideas, seek guidance and develop their skills without feeling that they must compromise their identity to fit in. Workplace culture, opportunities for growth and a healthy work-life balance can all influence how employees experience their jobs.

For Gen Z workers, the Workplace Happiness Index 2026 identified purpose at work (65%), day-to-day responsibilities (61%), company culture (61%) and work-life balance (58%) as key drivers of workplace happiness. However, only 69% of Gen Z respondents said they could be themselves at work, compared with 75% of Millennials and Gen X.

The study also found that Gen Z workers reported the highest burnout rate at 45%, followed by Millennials at 41% and Gen X at 36%.

These findings highlight the importance of creating workplace environments that recognise employees’ differing needs and experiences. Workers, particularly those in the early stages of their careers, should consider whether they feel comfortable asking questions, sharing ideas and seeking support when challenges arise.

Feeling accepted, having meaningful responsibilities and receiving opportunities to learn can contribute to a stronger sense of belonging and a more sustainable working experience.

5. What Can I Change Before Deciding to Leave?

Resigning may seem like the most straightforward response to workplace burnout, but exploring possible changes before making a final decision can provide valuable perspective. According to the Workplace Happiness Index 2026, 87% of Malaysian workers believe workplace happiness is a shared responsibility between employees and employers.

Employees can start by identifying practical adjustments that could improve their daily working experience. These may include discussing workload distribution, requesting greater flexibility, exploring career development opportunities or seeking additional support during particularly demanding periods.

Employers also have an important role in creating environments where employees feel comfortable raising concerns and where reasonable changes can be considered. Open communication, supportive management and clear expectations can help address workplace challenges before they become more difficult to manage.

However, not every situation can be resolved through conversation. If concerns remain unaddressed and the working environment continues to affect wellbeing, exploring other career opportunities may be a reasonable next step.

The research found that happy workers are three times more likely to feel motivated to go above and beyond their responsibilities and 37% less likely to look for another job. These findings underline the importance of creating workplace conditions that encourage employees to remain engaged and supported.

Making Wellbeing Part of Your Career Decisions

This World Mental Health Day, employees are encouraged to pay closer attention to how their work affects their wellbeing. Feeling burnt out does not automatically mean that a career change is necessary, but persistent exhaustion should not be ignored.

Taking time to identify the causes of stress, reassess personal priorities and explore possible solutions can help individuals make more informed decisions about their professional future. At the same time, employers must recognise that workplace happiness requires more than competitive salaries, extending to manageable workloads, supportive leadership and opportunities for meaningful growth.

Ultimately, enjoying a job and feeling exhausted can happen at the same time. Understanding that distinction is an important first step towards building a healthier relationship with work and deciding what needs to change.