When Work Stress Becomes Too Much: Knowing When It’s Time for a Change
Have you been feeling overwhelmed by work lately? Learn how to recognise the signs of unhealthy work stress, when it may be time for a change, and practical ways to protect your well-being while navigating your career in Singapore.
Stress is something that comes with the territory in all jobs. However, there are positive stresses that motivate, improve, and help us grow, and there are unhealthy forms of stress–ones that are ongoing and leave you feeling exhausted, excessively anxious, and burnt out. It may be a sign that something needs to change—whether that’s setting healthier boundaries, seeking support or considering a new opportunity.
Before making any big decisions, it is important to recognise the difference between temporary pressure and long-term burnout. There are also many things to consider, as big life changes will come with their own set of worries–financially, emotionally, and mentally. Let’s explore the signs that you’re due for a change.
Recognise When Work Stress is No Longer Temporary
While stress is common in all jobs, there is an important difference between everyday work pressure and chronic stress. Here’s an easy way to compare:
| Everyday work pressure | Chronic Stress |
| Usually linked to a busy period, deadline or specific project. | Persists for weeks or months, even when workload changes. |
| You feel stressed, but recover after a good night’s sleep, a weekend or a holiday. | You continue to feel exhausted despite taking breaks or annual leave. |
| Motivation returns once the pressure eases. | You feel disengaged, unmotivated or dread going to work most days. |
| You still find enjoyment in your work and achievements. | You struggle to find meaning or satisfaction in your work. |
| Productivity may dip briefly during busy periods. | Concentration, creativity and performance decline over an extended period. |
If you identify more with the signs of chronic stress, it’s worth taking a closer look at what’s causing it before it affects your long-term health.
Reassess Your Situation
If the signs are pointing more towards chronic stress, ask yourself a few questions and try some tips to alleviate pressure before making any major decisions.
Do I still enjoy the work itself?
In the midst of all the overwhelming feelings, it is easy to feel unsure whether you still enjoy the work you do. One way to help you through this is to make a list of all the things you like about your job. If the job is not an issue, the stress you feel might be coming from your environment.
Is the working environment conducive?
Most people experience burnout not because of the job itself, but the environment they work in. Toxic environments are more detrimental to a healthy work-life than we often realise. In fact, according to a survey of Singapore professionals, “82% said they had experienced workplace toxicity from their direct superior or colleagues in their careers.” Toxic workplace practices, such as working after hours, normalising unpaid overtime, and unbalanced expectations and compensation, can take a toll on our mental health. Over time, the satisfaction you feel for work can slowly be chipped away.
Is there anything I enjoy about my job?
If you find it hard to work in the pressure-filled environment created by management, you can find other things about the company that you appreciate. For example, you may value having a close friend at work. Having great relationships at work might still spark joy within you to continue working, even if the environment is not the greatest. Research conducted by the Randstad Employer Branch shows that 94% of Singaporeans consider strong workplace relationships the most important non-monetary benefit at work. Being surrounded by uncooperative colleagues and ineffective teams may decrease any motivation you have.
Can I See Myself Growing Here?
Paying your dues in your career is something everyone will have to go through. Early career responsibilities often involve repetitive or less glamorous tasks, but they can help build technical skills, resilience and leadership experience. You will be able to understand what steps your team members need to take and create action plans to meet goals. Aside from that, you will also be able to empathise with their struggles and assist them in navigating different hurdles. When you reach your long-term career goals, all the hardships, stress, and sacrifices may feel worthwhile in hindsight. However, what you need to determine is whether your career goal can be achieved at your current workplace. If the answer is no, it may be time to seek opportunities that offer greater room for growth and help you progress towards that goal.
Preparing for the Change
Once you have gone through the checklist and made the hard choice for change, there are a few things you can do to make the transition less stressful.
- Start applying for jobs. Update your CV, your portfolio, and your cover letter, then start applying for roles that are aligned to your career goals. It doesn’t have to be based on your current position; it can be a step higher if you feel you have accumulated the skills and experience you will need.
- Save up. If hanging on without a backup plan is no longer an option for you, having ample savings is highly important. Experts recommend having between three and six months’ worth of salary in your savings before leaving your job. This will vary based on your situation and your monthly expenses. It should be enough to cover your living expenses while you figure out your next steps without having to worry more.
- Slowly detach. As you prepare to make your exit, you should be prepared to mentally detach yourself from work too. This does not mean becoming complacent or neglecting your responsibilities; it means you should stop overextending yourself. Try not to answer calls or work-related texts and emails after working hours, delegate tasks that are not part of your main responsibility, and avoid getting drawn into workplace politics. Focus on fulfilling your responsibilities well while setting healthier boundaries around your time and energy.
- Keep things cordial. While it is always tempting to lash out at biased managers and toxic superiors, it is advised that you leave the company in the same manner you first came in–with grace, professionalism, and humility. Leaving professionally helps preserve your reputation and keeps future opportunities open. You deserve to leave with a strong professional reputation that reflects all the hard work and sacrifices you’ve made throughout your tenure.
Many of us stay in jobs we may not enjoy longer than we should. For some, it is a rite of passage on the road to career success, and to others, it is just how things work. However, noticing signs of burnout and chronic stress early is very important, as it will affect your overall wellness. These effects may even begin to manifest physically – chest pain, heart palpitations, and constant headaches are only some of the signs that work stress is affecting you.
We may not all be so lucky to be able to do what we love and love what we do, but at the end of the day, a job is just a part of a bigger picture of your life. So find something that you are good at, in a workplace you enjoy showing up each day, with people you enjoy being around.
FAQ: Answering Your Questions About Beating Stress
- How do I know if I’m experiencing burnout or just having a stressful week?
Burnout is ongoing and typically involves emotional exhaustion, reduced motivation and feeling detached from work over an extended period. Temporary stress usually improves after rest or when a busy period ends.
- Should I quit my job because of stress?
Not necessarily. Consider speaking to your manager, adjusting your workload or taking time off first. If the stress persists despite these efforts and is affecting your health, it may be worth exploring new opportunities.
- What are the signs that my job is affecting my mental health?
Common signs include constant fatigue, trouble sleeping, irritability, anxiety, difficulty concentrating and losing interest in work or activities you once enjoyed.