In honour of World Mental Health Day yesterday, the experts at job search and career coaching platform JobLeads teamed up with Maria-Teresa Daher-Cusack, a Clinical Development Consultant at Health Assured to shed light on the key health red flags to watch for in an unhappy workplace. They’ve also offered a five-step guide to help you rediscover your true calling amid a growing trend in career curiosity.

Unhappy at work? This is what happens to your mind and body when you hate your job 

1. Chronic stress and burnout

Ongoing dissatisfaction in the workplace can lead to persistent stress and anxiety. The constant strain of tensing your muscles in anticipation of tasks you dread can feel like an unending workout, resulting in body aches. This prolonged stress not only triggers the release of hormones that increase heart rate and narrow blood vessels, but also weakens your immune system, creating a cycle of increased sick days and decreased productivity.

To alleviate this, set clear boundaries between work and personal time. Learning to say no to overwhelming situations helps protect your mental space, reducing feelings of entrapment in your job.

2. Disrupted sleep quality

Worrying about work can lead to sleepless nights, with stress and overthinking making it difficult to unwind. Poor sleep quality is a major concern, as restful sleep is crucial for emotional regulation and cognitive function, while a consistent lack of sleep can amplify feelings of stress, anxiety, and depression. To break this cycle, establish a calming bedtime routine, reduce screen time before bed, and practice relaxation techniques such as meditation and deep breathing exercises for more restful nights.

3. Declining self-esteem

Prolonged job dissatisfaction can erode a person’s self-esteem, leading to doubts about one’s abilities, and contributing to mental health issues like depression and anxiety. This creates a vicious cycle that hinders proactive steps towards career fulfillment. Surround yourself with supportive friends who uplift your mood and reinforce your self-worth, and seek regular feedback from trusted colleagues or mentors to gain perspective on your strengths and areas for improvement.

4. Increased likelihood of problematic behaviors

Feeling trapped in stressful or unfulfilling jobs can lead to unhealthy coping mechanisms such as alcohol use and binge eating. While these behaviors may provide temporary relief, they carry significant long-term health risks, including cardiovascular disease and liver damage. Try to adopt healthier outlets for stress relief: set a daily routine that includes at least 30 minutes of physical activity or mindfulness practices, such as guided meditation. Instead of isolating yourself, connect with friends after work or join local clubs that align with your interests.

Finding a job that resonates with your passions and interests is essential for both personal happiness and professional success. To support those on the journey to discovering their true calling, the experts at JobLeads have developed a five-step guide:

How to find your dream job: 5 expert-backed steps for a fulfilling career change

1. Identify your core strengths and interests

Identifying your core skills and passions is the first step towards a more fulfilling career – what energises you? Are you using your strengths in your current job? Studies show that people who utilise their strengths daily are three times more likely to report an excellent quality of life, six times more likely to be engaged at work, and 15% less likely to quit their jobs! Think about hobbies that bring you joy, skills you naturally excel at or subjects you can’t stop discussing. Tools like the Myers-Briggs Type Indicator or CliftonStrengths can also offer valuable insights into your natural inclinations.

2. Assess your values and goals

Think beyond the daily tasks of a job and start pinpointing what you truly value in your career. Is flexibility your top priority, or is climbing the corporate ladder more important? Picture your ideal job: would you thrive in a high-stakes role with a hefty paycheck, or would you find more satisfaction in a stable position with a predictable routine and modest salary?

To get a clearer picture, compile a list of careers that have piqued your interest and compare them with your past job experiences. Reflect on what you enjoyed most about each role, and how the skills you’ve gained can transfer to new opportunities.

3. Expand your horizons and close the skill gap

Don’t limit yourself to familiar fields – venture into industries and roles that spark your curiosity. If you’re interested in tech but uncertain about which path to take, try attending tech meetups or exploring online forums dedicated to cybersecurity, data analysis, or software development which can guide your decision-making.

Nearly a third of workers lack confidence when switching sectors, with 32% unsure how their skills apply elsewhere. Don’t forget transferable skills like communication and problem-solving which are valued universally, and address any skill gaps through upskilling to boosts your competitive edge. Gaining hands-on experience through internships or volunteer work can also help you test the waters before fully diving in.

4. Build bridges, not just contacts

Securing your dream job isn’t only about what you know – it’s about who you know. Focus on forging authentic, meaningful relationships. Why? Because around 70% of job openings are never advertised, and up to 80% are filled through personal and professional networks.

Attend industry-specific conferences and workshops where you can engage with peers and professionals. Don’t just blend in – join conversations, offer insights, and make a lasting impression. Leverage LinkedIn to showcase your expertise by posting about your projects and commenting on industry trends – the more you engage, the more visible you become to potential employers.

5. Set SMART goals and take action

Transform your career aspirations into reality by setting SMART goals（Specific, Measurable, Achievable, Relevant, and Timebound). Break down your journey into manageable steps with clear short-term goals, and create an action plan to guide you.

Once you’ve set your goals, dive into action. Apply for jobs, network extensively, and gather relevant experience. Regularly evaluate your progress and adjust your strategy as needed to ensure you stay on track and motivated.