Unhappy at work? How to decide whether to stay or leave

Leaving a secure job can feel like a big decision, particularly when you're uncertain about what opportunities might be available elsewhere. But what are the long-term effects of staying in a role or an organisation that doesn’t suit you?

How strong is your dissatisfaction? There’s a difference between the Monday blues and a constant sense of dread as the alarm clock goes off. Do your bad days outnumber your good days each week? How long have you felt this way? Is it just a difficult time right now, which you believe will pass, or do you struggle to remember a time when you really enjoyed your job?

Is your feeling shared by others in your business? Are your work colleagues dissatisfied about the same things, or is it only you? If it’s the former, this can put your feelings into perspective – and if dissatisfaction is widespread, the atmosphere may also be affecting how you feel about your work.

What impact is your dissatisfaction having on your confidence? Are you able to tackle your work challenges effectively, or are you beginning to make mistakes, to forget things or to feel anxious approaching tasks that you previously took in your stride? If you've noticed your confidence changing, think back to six months or a year ago. What differences do you notice?

What’s your assessment of the cause of your dissatisfaction? It’s important to differentiate between those things you can control and those you can’t. If a boring workload is the problem – this is something basic that you could probably address. Conversely, a new boss, a change in organisational culture or the loss of key colleagues may be broader changes that are less directly within your control. Perhaps it's because your salary hasn’t changed in recent years?

Is the grass greener elsewhere? Can you find out if people doing similar jobs for other companies are experiencing the same pressures? Sometimes wider conditions affect whole segments of the market – and moving companies could potentially bring you more of the same. Understanding what similar roles are like elsewhere can help you judge whether your dissatisfaction relates mainly to your current workplace, your type of role or wider pressures within the sector.

How marketable are you? How well does your experience currently match the opportunities you're interested in? Review current vacancies, speak to recruiters or people in your network and compare the skills employers are looking for with your own experience. If you identify any gaps, consider what you could do to address them before making a move.

If you decide that now isn't the right time to move, think about what could make your current situation more manageable and how you can protect your confidence and resilience in the meantime.

Staying for a long time in a role that doesn't use your skills or leaves you consistently unhappy may affect how you feel about yourself and your career. So consider the costs of staying as well as the risks of leaving. If you regularly wish you weren't there, it may be worth seriously exploring what other options are available rather than assuming you simply have to put up with the situation.