Career coach Pippa Mellor on identifying what you need when work no longer feels right

How can you untangle feelings of being stuck or overwhelmed at work, and whether you need a change or support?

Try to create space from the situation – even a change of scenery can help distinguish between situational stress, and deeper dissatisfaction. Notice if you feel lighter, or if the heaviness follows you. Ask: what drains me? When do I feel energised? What would I keep if I redesigned my role? This helps clarify if you need support, boundaries, or change.

Before making any big decisions, pinpoint the root causes of how you’re feeling. Understanding the ‘why’ helps you address the problem, rather than making reactive choices that don’t resolve it.

Sometimes we need support where we are. This might look like better boundaries, delegating, or having difficult conversations. Other times, we genuinely need change. The key is pausing to understand which is right for us.

If you feel trapped in a job due to financial or personal responsibilities, what can you do?

Begin with small steps, including reflecting on why you want to leave. This helps you assess whether opportunities are genuinely better, or just different. Next, calculate your essential monthly costs to work out your non-negotiable salary baseline. This clarifies what’s realistically possible.

When we feel stuck, our confidence takes a hit, and we forget what we’re capable of. Reconnecting with your value helps you show up more confidently in conversations and interviews. Reflect on your strengths, and what you’ve accomplished, and update your CV with these. Commit to small, consistent actions, focused on connections, roles, and research.

Give yourself permission to explore without pressure. Small steps create momentum without overwhelming you, and help you shift from feeling powerless to actively creating options, which helps you feel more calm and in control.

What’s the difference between burnout and boredom, and does this impact your next steps?

While burnout and under-stimulation share similar symptoms, their causes and solutions are different. Burnout stems from chronic stress, leaving you feeling overwhelmed and depleted. Boredom comes from the absence of meaningful, engaging work, leaving you feeling under-stimulated and quietly checking out.

The wrong diagnosis can lead to wrong solutions. If you’re burned out but think you’re bored, you might chase responsibility, when you actually need boundaries, and reduced intensity. If you’re bored but think you’re burned out, you might step back, when you need challenge and growth.

Ask yourself: do I need less on my plate, or more that’s meaningful? Am I over or underwhelmed? Getting this right prevents you from making moves that perpetuate the problem.

Can you explore a career pivot, without rushing into a drastic change?

Ask yourself what’s missing. List your key strengths and skills, then assess their compatibility with areas you’re considering. Next, reflect on what appeals about this new direction – e.g. is it creativity, autonomy, challenge, or growth?

Test these elements in low-risk ways. If you’re craving creativity, you might want to take an evening art class. These experiments help you determine whether it’s a genuine pull toward something, or just an escape from where you are.

Also consider if your current role could shift by negotiating responsibilities, or adjusting boundaries. Sometimes a pivot is possible within the same company.

Give yourself permission to explore slowly. Career changes rarely need to happen overnight, and testing can help to prevent regret further down the line.

What can rebuild confidence and self-trust after burnout or a period of prolonged stress?

After burnout, your confidence and decision-making can take a hit because you’ve been operating in survival mode. Rebuilding self-trust requires gentle, intentional practice.

  • Start small. Our brains naturally focus on what goes wrong, so keep track of what you get right.

  • Create space for reflection. Whether coaching, journaling, or other practices, regular reflection rebuilds your connection to your instincts. Coaching particularly helps you spot patterns and develop strategies you can use independently.

  • Find something enjoyable outside of work. Take a pottery class, start running, or write for pleasure. Watching yourself progress, however slowly, is a reminder that you’re still capable of growth.

  • Simplify where you can. Free up mental energy for bigger decisions by doing things like planning meals in advance.

  • Be kind to yourself. Clarity and confidence return gradually, not overnight.

Read more about Pippa Mellor on the Life Coach Directory.