What Is ‘Quiet Quitting’?
You’ve probably heard the term “quiet quitting” floating around social media or office chatter. Despite how it sounds, it doesn’t mean someone is secretly handing in their resignation letter. Instead, it’s when employees mentally clock out—doing only what’s required of them without going above and beyond. No more late-night emails. No more extra projects for “visibility.” Just… the job as written in the contract.
It’s not laziness. It’s a coping mechanism.
After the pandemic forced so many of us to reassess our priorities, people started questioning the constant hustle. The blurred line between work and personal life became unsustainable. One day you’re answering Slack messages at midnight, and the next, you’re asking yourself, “Why am I exhausted all the time even though I never leave my house?”
So, some people responded by drawing a line in the sand—not quitting their jobs, but quitting the mindset that work should consume them. It’s a quiet form of rebellion. Or, more accurately, a cry for help.
At PsychPlus, we’ve seen firsthand how this shift is more than just a buzzword. It’s a reflection of a deeper issue: burnout, boundary confusion, and the overwhelming mental toll of modern work life.
And that’s why we’re talking about it—not to judge, but to understand it better.
Why Are Employees Quiet Quitting?
Let’s be real: most people don’t start a job thinking, “I can’t wait to do the bare minimum.” Quiet quitting usually isn’t the first choice—it’s the last resort after months (or even years) of emotional wear and tear.
Burnout and overwork are major culprits. Think of the coworker who always said yes to extra tasks, stayed late, covered for others, and was dubbed “the reliable one.” Now? They show up, do their job, and log off on time. Maybe it’s not because they stopped caring—but because they cared too much for too long without a break.
Then there’s the lack of recognition. Imagine giving your all to a big project, pulling long hours, sacrificing weekends—and all you get is a thumbs-up emoji in Slack. No shoutout in the meeting, no “thank you,” no raise. Eventually, you stop volunteering.
The pandemic also gave people a crash course in reevaluating their priorities. Spending more time at home made many realize how much of their identity was tied to work. Now, employees are pushing back against the expectation to be “always on.” The goal is no longer climbing a corporate ladder—it’s having a life outside of it.
Mental health support in the workplace? Often still a work in progress. When employees don’t feel safe speaking up about stress, anxiety, or burnout, they go silent. They disengage. Not out of spite—but out of survival.
And companies are starting to notice. From flexible schedules to wellness initiatives, new mental health trends in the workplace are slowly gaining ground. But for many, the changes still feel too little, too late.
But here’s where it gets interesting: quiet quitting isn’t always disengagement. Sometimes it’s a healthy reset. A teacher stops checking emails at 9 p.m. A marketer decides not to take on a fourth campaign this month. That’s not slacking—that’s boundary-setting.
The challenge is telling the difference. Is it detachment… or is it finally saying, “This is enough for me right now”?
The Mental Health Effects of Quiet Quitting
At first glance, quiet quitting might look like someone finally setting boundaries—logging off at 5, skipping optional meetings, avoiding burnout. And sometimes it is that. But for many, it also hides something deeper: emotional exhaustion.
Imagine this: You used to love your job. You brought ideas to meetings, volunteered for new projects, stayed late to perfect a pitch. But now, just getting through the day feels like a marathon. You’re still showing up, but the spark is gone. That “low effort” isn’t laziness—it’s a quiet signal that something’s not right.
And it comes with a cost.
Even though you’re doing what’s expected on paper, anxiety starts to creep in. What if my manager thinks I’m slacking? What if I get laid off first? What if I’ve lost my edge? The pressure doesn’t go away—it just shifts from external expectations to internal guilt.
Then there’s the isolation. Pulling back at work can unintentionally mean pulling away from coworkers, team chats, even casual coffee breaks. Without realizing it, you go from team player to silent observer—and that sense of purpose or connection you once felt? It fades.
For many, quiet quitting isn’t just about the job—it’s about how they feel inside. It can mirror the early signs of depression or burnout, which is why it’s so important to check in with yourself—and with those around you.
Whether it’s you or a loved one stepping back from work, knowing how to offer support makes a difference. Sometimes all it takes is asking, “Are you okay?” and really listening to the answer.
Boundary-Setting vs. Burnout: Knowing the Difference
Here’s the tricky part: boundary-setting and burnout can look exactly the same from the outside. Someone starts logging off on time, saying no to extra assignments, and skipping non-essential meetings. Is that a healthy move… or a silent cry for help?
The answer lies in why you’re doing it.
Healthy boundaries come from a place of self-respect. You’re saying, “I need time to rest so I can be at my best tomorrow.” On the other hand, burnout feels more like, “I have nothing left to give.” One is proactive; the other is protective—often born out of sheer depletion.
To tell the difference, ask yourself:
- Am I feeling more balanced, or more disconnected?
- Is this helping me recharge, or am I still running on empty?
If you’re noticing the latter, it might be time to focus on true recovery—starting with the basics. Getting quality sleep, staying hydrated, and fueling your body with the right nutrients can do more for your mental health than most people realize.
Even simple dietary changes can positively impact your energy and mood.
Burnout doesn’t go away by pushing through. Sometimes, the bravest thing you can do is step back and take care of yourself like you matter—because you do.
What Employers Need to Understand
The workplace is evolving—and so are employees.
Gone are the days when a paycheck and a pizza party were enough to keep people engaged. Today’s workforce values mental health, flexibility, and purpose just as much as titles and salaries.
To many employees, quiet quitting isn’t rebellion—it’s self-preservation. And if organizations want to retain talent, they need to listen.
That starts with creating psychological safety—a culture where people can say “I’m struggling” without fear of judgment. Recognition also plays a huge role. A simple “thank you,” a public shout-out, or a small act of appreciation can go a long way in reminding someone that their work matters.
More than that, mental health benefits shouldn’t be a footnote—they should be a feature. Encourage use of EAPs, offer flexible schedules when possible, and train managers to spot the signs of burnout before it spirals.
And above all, open communication is key. When employees feel heard and supported, they’re more likely to stay engaged—not just for the job, but for the sense of belonging it brings.
What You Can Do If You’re Quiet Quitting
If you’ve found yourself in the quiet quitting zone—coasting, feeling unmotivated, emotionally checked out—you’re not alone. But before labeling yourself “disengaged,” pause and reflect.
Ask yourself:
- Am I burned out?
- Am I bored by the work I’m doing?
- Do I still align with this company’s values—or have I outgrown them?
Knowing why you’re pulling back can help you figure out what to do next.
Sometimes, the best step is starting a conversation. Talk to your manager—yes, really. Share what’s been draining you. You might be surprised how often they’re open to adjusting workloads, offering support, or just listening.
And if the fog you’re feeling runs deeper than just work frustration, don’t ignore it.
Talking to a therapist or psychiatrist can help you regain clarity and direction.
Whether it’s work-related stress, emotional fatigue, or something more, professional support can help you reconnect with yourself—and figure out what balance really looks like for you.
Final Thoughts: Quiet Quitting Is a Symptom, Not a Solution
Here’s the truth: quiet quitting is rarely about laziness. It’s about unmet needs, chronic fatigue, and often a misalignment between your job and your well-being.
Instead of seeing it as a problem, think of it as a signal—one that says, “Something needs to shift.”
That shift might come from within: setting firmer boundaries, reevaluating goals, or prioritizing self-care. Or it might come from bigger changes: switching teams, roles, or even careers. Either way, it starts with a mental health check-in and a bit of honesty—with yourself and others.
And remember: there’s no shame in stepping back. But for real healing, intention matters. Don’t stay stuck in survival mode. Take small steps toward thriving again.
Not sure where to start? The PsychPlus Blog is full of tools, tips, and resources to guide you through workplace stress, emotional burnout, and everything in between.
You don’t have to go through it alone—and you don’t have to settle for just getting by.
