“Don’t mix bad words with your bad mood. You’ll have many opportunities to change your mood, but you’ll never get the opportunity to replace the words you spoke”
— Anonymous

We’ve all been there—that sinking feeling in your gut on a Sunday night as you mentally prepare for another week of work that leaves you feeling drained, frustrated, and just… unhappy. It’s tough, especially when you spend a huge part of your life at your job.

But here's the thing: being unhappy at work is more common than we realize, and it can have a serious impact on our mental health.

In fact, a study conducted by Gallup revealed that more than half of employees (59%) are quiet quitting (not engaged), and 18% are loud quitting (actively disengaged). Quiet quitting employees cite issues related to employee engagement or culture, pay and benefits, or wellbeing as areas they would change about their workplace to make it better. You can check out more about this study here.

Everyday is mental health day and I wanted to dive into something that often gets overlooked—how work affects our mental well-being. If you’ve been feeling like your job is sucking the joy out of your life, it’s time to hit pause, reflect, and start planning your next move.

5 (Quick) Q-Tips To Plan For Your Next Move

1. Recognize It’s OK to Feel Unhappy at Work

First things first, if you’re feeling unhappy at work, I want you to know it’s completely normal. It’s not a sign that you’re failing or that something is wrong with you. It’s simply your brain’s way of saying, "Hey, something’s off here, and we need to fix it."

I’ve had those moments too—sitting at my desk, staring at the computer, wondering if this is really how I want to spend my life. Spoiler alert: you don’t have to! Recognizing that you're unhappy is the first step in taking control of your work life and, ultimately, your mental health.

2. What’s Really Bothering You?

Now, before you start fantasizing about quitting on the spot (as tempting as that might be), take a deep breath and figure out why you’re unhappy. Is it the actual work you’re doing? The company culture? Your boss? Or is it something deeper, like feeling undervalued or like you’re not making an impact?

Grab a piece of paper (or the notes app on your phone) and list out the good, the bad, and the ugly about your job. Doing this helps you pinpoint what’s really going on, so you can start making more informed decisions.

What do you actually enjoy (even if it’s just that your office has free snacks)?
What drains you or makes you want to pull your hair out?

3. Is Change Possible Without Leaving?

This is a big one. Sometimes, the solution isn’t to quit right away—it’s to explore if there’s room for improvement in your current job. Could small changes in your role make a big difference? Here’s where open communication can help, especially if your boss is open to feedback. Think about asking for things like:

More flexibility (remote work, anyone?).
New projects that spark some excitement.
Clearer boundaries so you’re not drowning in work 24/7.

Trust me, I know these conversations can feel awkward, but you’d be surprised how often managers are open to making changes to keep a good employee happy. Worst case, if they’re not open to it, that’s a sign that it might be time to move on.

4. If It’s Time to Go, Make a Plan

Let’s say you’ve done the soul-searching and you’ve decided it’s time to move on. First, give yourself a pat on the back for acknowledging your feelings and taking action. Now, let’s get practical about planning your next steps.

Set a timeline. Maybe you can’t quit tomorrow, and that’s okay. Set a realistic timeline for when you want to transition out—whether it’s three months, six months, or a year. This gives you time to prepare mentally and financially.
Update your resume and LinkedIn. It’s time to brush off that old resume and make sure it reflects your best work. Highlight your achievements and skills to remind yourself (and future employers) of how awesome you are.
Start networking. Reach out to people in your industry, attend events, and see what’s out there. Even if you’re not ready to apply yet, getting a feel for the job market can be empowering.

5. Embrace the Opportunity for Growth

Here’s the silver lining: feeling unhappy at work can actually be a great opportunity for growth. It’s your chance to reassess what you really want from your career and what will truly make you happy.

Remember:

Unhappiness is a signpost. It’s telling you something important, so don’t ignore it.
You’re not stuck. You have the power to make changes and move toward a job that lights you up.
Work should support your mental well-being, not drain it. You deserve to feel fulfilled, happy, and mentally healthy in your career.

This is a reminder that mental well-being extends to every aspect of our lives, including our careers.

You spend a lot of your life at work, so you deserve to be somewhere that makes you feel happy, motivated, and mentally healthy. And remember—your career should lift you up, not weigh you down.

The future holds something better, and your happiness is worth the effort. Now, go take that first step toward a work-life that truly makes you feel alive.