Am I burnt out or do I hate my job? Three questions to help you tell the difference.
Am I just burnt out or do I actually hate my job? When you’re drowning in deadlines, emotionally exhausted, and grappling with what feels like never-ending career expectations, it can be hard to untangle what’s really going on.
Burnout and job dissatisfaction can look deceptively similar on the surface, but they’re fundamentally different – and understanding this difference is key to deciding your next steps. Burnout can often be addressed with rest and recalibration. Genuine job dissatisfaction, on the other hand, usually signals a deeper misalignment that may need you to start thinking about a career pivot, exploring new opportunities, or rethinking your path altogether.
What does burnout really feel like?
Burnout is sneaky. Even (especially?) the most passionate, driven professionals can experience it. Prolonged stress or excessive workloads can push you to your limit, which then does a number on your emotional, mental, and physical health.
You might be dealing with burnout if you’re:
struggling to stay focused or productive – no matter how hard you try, the to-do list only seems to get longer while your drive to tick any of the things off is plummeting
feeling detached or indifferent towards your work – even tasks you once loved feel unimportant and successes just leave you feeling hollow
experiencing physical symptoms like exhaustion, insomnia, or headaches, and
losing motivation, creativity, or enthusiasm for your role.
The good news? Burnout doesn’t mean you hate your job. It’s often a loud – and necessary – wake-up call to reset. This might look like setting stronger boundaries, seeking support, or recalibrating your work-life balance.
What if it’s not burnout but your job?
While burnout can often be remedied with some downtime to rest and recover, hating your job runs deeper. It reflects a fundamental disconnect between you and your role, your workplace, or even your whole career.
Signs you might truly dislike your job include:
Value misalignment: You find yourself sitting in meetings where decisions are made that don’t align with your personal or professional ethics, or where institutional goals feel completely at odds with the reasons you entered academia in the first place. You feel disconnected from your institution’s mission, culture, or goals.
Lack of growth opportunities: There’s no room to develop your skills or advance – or you’ve achieved all the things you wanted to achieve. (I see this often with professors – really senior, accomplished academics – who have plugged away at building their academic careers for literally decades, get to the top of the professional mountain, and then go: ‘Oh.’)
Toxic environment: Poor leadership, office politics, or a lack of support leave you feeling demoralised – or cuts to staff mean there’s just not enough people to do the work.
Persistent dread: Even after a relaxing weekend or holiday, the thought of going to work fills you with anxiety, frustration, or unhappiness – like the ‘Sunday Scaries’ but every single day.
These feelings aren’t fleeting or situational; they’re persistent and often signal deeper issues that a quick fix – like a holiday – won’t resolve.
The three questions that will help you get clarity
If you’re unsure whether you’re burnt out or genuinely unhappy with your job, start by reflecting on what’s been happening recently around your career. The three key questions here are:
When did I start feeling this way?
Was there a specific event or shift that triggered this feeling? A promotion, a new leadership role, or major changes in your institution’s priorities can shake things up in both good and bad ways. If your unhappiness began during a particularly stressful period, like grant deadlines or end-of-term marking, it’s likely burnout. But if these feelings have been simmering for a good while, it could point to a deeper dissatisfaction.
How do I feel after a break?
Think back to your last real break. Did you come back feeling excited to get stuck in? Or did the thought of opening your inbox leave your blood running cold? Burnout often improves after genuine rest. If a holiday or long weekend leaves you feeling refreshed, your job itself might not be the problem. But if you still absolutely dread returning to work, bigger dissatisfaction may be at play.
Do I still feel passionate about my field?
If you love your discipline but struggle with aspects of your role, such as management expectations or limited support, burnout may be the issue. If, however, your field itself is starting to feel misaligned or uninspiring, it could be time to explore other paths. (This was the decider for me in leaving academia – when I realised that I enjoyed my research well enough, but if I never wrote about my research topics again, I’d be okay with that… it was my sign that my passion for research wasn’t worth the hectic trade-offs I’d need to make to build a long-term traditional academic career.)
Your next steps
Whether it’s burnout or actual job hate, recognising the difference is the first step.
If you think it’s burnout…
Reassess your priorities: Identify the things that are draining your energy. Focus on what truly matters and figure out what you can let go of (and be ruthless here; otherwise, you’re setting yourself up for cycles of burnout, which is no fun at all).
Set boundaries: Say ‘no’ where you can, delegate tasks, or limit overtime to protect your well-being. This might mean letting people down, especially if they’ve become used to being able to rely on your goodwill. That is sad for them, but necessary for you.
Seek support: Speak with trusted colleagues, mentors, or a coach to gain clarity and guidance and to figure out what a sustainable working rhythm looks like for you.
If you suspect you hate your job:
Reflect on your values: What do you really want from your career? Intellectual freedom? Creative challenges? More work-life balance? Getting clear on your priorities is essential.
Explore alternatives: Research new roles or industries that align with your goals and values.
Seek guidance: A coach can help you navigate your options, develop a plan, and move forward with confidence.
By taking the time to understand what’s behind your feelings, you’ll be better able to make choices that work for you – whether that’s resetting your boundaries, getting a perspective reframe, or taking steps in a completely new direction.
At Hamilton Compass, we specialise in helping academics navigate career challenges with clarity and confidence. Whether you’re tackling burnout, exploring a career transition, or planning your next big move, we’re here to help. Ready to take the first step? Book a free 30-minute consultation today.