How do you know when it’s time to change jobs?

For many people out there, there’s something about January that makes work feel harder than it should. The energy dips, the weather doesn’t help, and suddenly the Sunday scaries feel louder than usual. With Blue Monday landing in the middle of the month, it’s easy to blame the calendar. But if that dread has been building for a while, it might not be the day at all. It might be the realisation that you’ve fallen out of love with your job.

Is Blue Monday real?

Blue Monday is often described as the most depressing day of the year, usually falling in mid-to-late January. It isn’t officially backed by science, but it’s become a cultural shorthand for something many people genuinely experience: low motivation and mood, and a sense that work is harder to face than usual.

And that’s the important part. Regardless if the label is real or not, the feelings can be. If you’ve been feeling like that lately, it’s worth asking a slightly different question: is it Blue Monday, or have you fallen out of love with your job?

 

Dealing with Sunday scaries (and why they’re worth paying attention to)

Not every Monday needs to feel exciting. But when the thought of the week ahead leaves you with the Sunday scaries and consistently brings tension or unease, it’s worth paying attention to what that feeling is trying to tell you.

It can look like:

• Your mood dipping halfway through Sunday

• A tight chest feeling when you think about your inbox

• Being snappy, restless, or distracted at home

• Struggling to sleep because your brain won’t switch off

• Feeling like you’re already behind before the week has started

The Sunday scaries aren’t always a sign you need to quit your job, and experiencing any of these doesn’t mean something is “wrong” with you. It means something in your working life may need attention. Recognising that is often the first step towards positive change.

 

How to know when you need a new job 

If January has made you feel a little more flat than usual, it can be difficult to tell what’s temporary and what’s deeper. But there are some clear signs that go beyond a rough start to the year. Signs that it might be time to take your feelings seriously. Wanting change doesn’t mean you’re ungrateful or impatient. Often, it means you’ve outgrown something that once fit.

1) You’re tired in a way sleep doesn’t fix

If you’re constantly drained, even after rest, it can be a sign your job is taking more energy than it gives back.

2) Your confidence has taken a hit

You second-guess yourself more. You feel behind and that you’re “not as good as you used to be.” That’s often less about your ability and more about the environment you’re in.

3) You’re bored, stuck, or quietly disengaged

Not every job needs to feel exciting every day, but if you’re no longer learning and growing or being challenged, it can start to feel pointless.

4) You’re always waiting for things to improve

You’re holding out for a restructure, a new manager, a calmer workload, a better quarter. But months pass and nothing really changes.

5) You’re doing the work, but you don’t care anymore

This one is easy to miss because you can still be performing well. But when you’ve emotionally checked out, it’s hard to stay in a role long-term without it affecting your wellbeing.

6) You feel like you’re shrinking to fit the job

Your spark has gone, you’re quieter than you used to be, and you feel less confident and energised. Less “you”. That’s a signal, not a personality change.

7) You dread specific parts of the week (and it’s predictable)

If your anxiety spikes before certain meetings, certain people, or certain days, it’s worth asking why.

8) You can’t picture yourself there in a year

This is one of the clearest indicators. If thinking about staying fills you with dread or resignation, it’s often a sign that you already know more than you’re giving yourself credit for.

 

If you’re nodding along, you might already have your answer to “how do I know if I need a new job?” Often, it’s when staying feels heavier than leaving.

 

Should you try to fix your current job or is it time to move on?

This is where people tend to get stuck. Because leaving isn’t always the answer. But staying and hoping things improve without changing anything rarely works either.

A good way to look at it is this: if the job is fixable, the problem is usually specific, and there’s a realistic path to making it better.

It might be a temporary rough patch if:

• A workload issue that can be reset (not just “this is how it is here”)

• A role that can be reshaped with clearer priorities

• A manager who listens and actually follows through

• A company that invests in your development

• A culture that’s generally healthy, even if you’re in a difficult season

In other words, you still have influence. If you can make a few changes and feel noticeably better within a month or two, that’s a sign it may be worth trying to fix first.

If it’s time to move on, the issue is usually structural. Better habits, increased resilience, or a longer weekend won't solve the problem.

 

How do you know when it’s time to change jobs?

If the issues are consistent and outside your control or affecting your wellbeing, it’s usually a sign it’s time to move on.

• You’ve raised concerns before and nothing changes

• The culture drains you, even when you’re performing well

• You don’t feel valued, trusted, or supported

• The expectations are unclear or constantly shifting

• Your growth has stalled and there’s no path forward

• You’re spending more time managing stress than doing meaningful work

You don’t need your job to be perfect, but you do need it to be sustainable.

Ask yourself: “Repairable” vs “Repeatable” – is this a one-off situation I can repair, or a repeating pattern I keep having to tolerate?

 

What to do if you’re not ready to quit (but you know something needs to change)?

Not everyone reading this is ready to hand in their notice, and that’s okay. Sometimes the first step isn’t leaving. It's getting clearer what your options are and what's going to be best for you in the long run. Here’s a simple way to approach this:

 

1) Pinpoint what’s actually causing the dread

• Is it the work itself? 

• Is it the pace and pressure at work?

• A lack of career progression?

• Is leadership lacking or you need more support?

• Does the team dynamic need improvement?

• Are you feeling undervalued or underpaid?

 

2) Decide what “better” would look like

Are you needing more flexibility? Are you seeking a clearer path? Better management? Or a different kind of role entirely? This matters because it helps to switch your mindset from feeling hopeless to moving towards something.

Sometimes clarity comes from learning what else exists. Exploring how different industries work, or how skills transfer across sectors like rail, nuclear, or utilities, can help you understand what “better” might look like for you.

 

3) Try one change inside your current job

That could be:

• A conversation about expectations

• A reset on workload and priorities

• Asking for development or progression planning

• Changing projects or responsibilities

• Setting firmer boundaries

If you try to fix it and things genuinely improve, great. If you try to fix it and nothing changes, you've also learnt something valuable.

 

You don’t have to stay stuck

If Blue Monday has made you stop and think, that’s not a bad thing. Sometimes it’s the moment you realise you’ve been pushing through longer than you should. Whether you decide to improve things where you are or start exploring something new, the important part is knowing you have options, and you don’t have to figure it out on your own.

If you’re starting to think about what else might be out there, it can help to understand how hiring works today. Especially if it’s been a while since you last looked. Knowing how CV screening works can remove a lot of unnecessary anxiety before you even take the first step.