Toxic Workplace Survival Guide.
Dealing with a toxic work environment can be draining, and it’s easy to feel alone or wonder if the problem is you. But if you’re feeling constantly stressed, overwhelmed, or even defeated by your workplace, remember that you’re not alone. Many people have faced similar challenges and found ways to protect their well-being while navigating tough work environments. Let’s explore some ways you can manage and make the best of a difficult situation, without letting it wear you down.
Recognize the Signs of a Toxic Workplace
Toxic workplaces show up in many forms, but they often share the same issues: constant negativity, lack of trust, favoritism, or high turnover. If you find yourself dealing with disrespect, poor communication, or a culture of blame, it’s not surprising that you’re feeling drained. Recognizing these signs can help you realize that it’s not “just you,” and that your stress is a natural response to a tough environment.
Remind Yourself: It’s Not About You
When you’re caught up in a hostile or dysfunctional work environment, it’s easy to start questioning yourself. Am I not good enough? Is it my fault? But the reality is that toxicity often comes from higher up, and it’s more about structural or cultural issues than your individual performance. You’re likely doing your best in a tough situation, so try to be kind to yourself and separate your self-worth from your surroundings. Embracing this perspective can help you keep your confidence intact, even when things around you are challenging.
Set Boundaries to Protect Your Peace
In a difficult work environment, boundaries are essential for preserving your mental and emotional energy. Consider setting a clear end to your workday, limiting after-hours communication, and focusing on what you can control. When things feel chaotic, turning inward to protect your peace can make a world of difference. Little grounding exercises, like a few deep breaths or a mental “time-out,” can help you center yourself in stressful moments and respond calmly rather than reacting out of frustration.
Focusing on what you can control, such as boundary setting, shifts your locus of control inwards. The locus of control is the extent to which you believe that you have control over external events that have an impact on your life. Those with an external locus of control tend to believe that life happens to them and are more passive when it comes what they believe they have control over. An internal locus of control is when you believe that your actions have influence over outcomes and shape your life - taking more of an active approach rather than a passive one.
Seek Out Supportive Connections & Allies
Toxic environments can make us feel isolated, so finding allies and a support system can be a lifeline. Look for colleagues who understand the environment and can provide a listening ear or even some much-needed humor. Having a shared experience with others reminds you that you’re not alone. And, don’t forget to reach out to friends, family, or even a therapist outside of work; sometimes an outside perspective can give you new insights or just offer you some encouragement when you need it.
Document Incidents and Protect Yourself
In cases of more serious issues like bullying or harassment, it’s essential to protect yourself. Start a log of any incidents, noting dates, times, and descriptions, which could be helpful if you need to speak to HR. This isn’t just for official reasons; having a record of what’s happening can give you some perspective and help you feel more in control. And it may just help you see patterns or find clarity about the situation, allowing you to make informed decisions about how to handle things.
Recharge Outside of Work
Maintaining hobbies and activities outside of work isn’t just “nice to have”; it’s crucial for keeping your stress in check. Whether it’s exercising, painting, spending time with friends, or simply enjoying a good book, these activities can remind you that there’s a life outside of your work. When things get hard at the office, leaning into the things you love can offer comfort and give you a much-needed reset. You don’t have to let the stress from work dominate your entire life.
Consider a Long-Term Exit Plan
Sometimes, toxic workplaces don’t improve, and if you’ve tried to manage and still feel worn down, it may be time to think about moving on. Start updating your resume, exploring new skills, and networking to keep your options open. Even if you don’t make a change right away, having a plan to transition to a healthier work environment can be empowering and hopeful. Plus, the anticipation of better things can help make your current situation feel a little more manageable.
Prioritize Your Mental Health
Working in a toxic environment can affect your mental health, leading to burnout, anxiety, or even depression. Don’t ignore these signs—taking care of yourself is not only okay, it’s essential. If you’re feeling overwhelmed, consider talking to a therapist who can help you find coping strategies and support your mental well-being. Your mental health is more important than any job, and seeking help when needed is a powerful way to take care of yourself in tough times.
Know When to Speak Up – And When to Walk Away
If you feel safe doing so, speaking up about issues in a constructive way may help. Sometimes, sharing concerns with a trusted manager or HR can lead to improvements. But if you’ve spoken up before and haven’t seen change, it’s okay to prioritize your well-being and consider other options. Deciding to move on isn’t a failure; it’s a sign that you’re choosing what’s best for you. There are companies and cultures that value positivity and respect, and you deserve to work in a place that makes you feel valued.
Final Thoughts: Choosing Your Peace in a Toxic Workplace
Working in a toxic environment is never easy, and it can wear on even the most resilient people. But by setting boundaries assertively, seeking support, and protecting your peace, you can navigate these challenges without losing yourself in the process. Remember that you’re not alone in this journey, and you deserve a workplace that values your contribution and well-being. Here at Me Again Collective, we’ll help you navigate these waters together.
Journaling Prompts Exercise - Take a moment to consider the following questions and reflect:
Q: Take a moment to think about your current workplace. What are some of the behaviours or things you’ve experienced that you feel have crossed your tolerance and boundaries? Did you respond? If so, how? If not, what are some of the barriers that stopped you? How would you have liked to respond?
Q: What emotions come up most frequently for me in my current work environment? Are there specific events, people, or situations that trigger these feelings? How does my work environment affect my sense of self-worth or confidence? What positive qualities can I remind myself of when work feels challenging?
Q: What boundaries, if any, have I set at work? Are there any additional boundaries that might help me protect my energy or well-being? What activities outside of work bring me joy and make me feel refreshed? How can I prioritize them to recharge my mental health?
Q: Who in my support system can I turn to when I need to vent, share frustrations, or seek advice? How can I lean into these connections during tough times?
Q: What would my ideal work environment look like, and what steps can I take to move closer to it? How can I start preparing for a potential change, even if it’s in the distant future?
Me Again Collective is a Toronto, Ontario based therapy practice specialized in treating trauma, anxiety, ADHD, burnout, self-esteem, and more. We offer psychotherapy that is collaborative, compassionate and trauma-informed. If you are ready to feel freedom, relief, and fulfilment, book a free 15 consultation with us HERE
ReferencesReevy, G., & Deason, G. (2014). Predictors of depression, stress, and anxiety among non-tenure track faculty. Frontiers in Psychology, 5, 701.Rizwan, M., et al. (2016). Effects of workplace stress on employee performance and mental health. Pakistan Business Review, 17(3), 379–392.Slemp, G. R., et al. (2020). Workplace thriving: Experiences of individual and workplace factors in a toxic work environment. Journal of Organizational Behavior, 41(3), 219–235.
About The Author
Jackie Ponomariov, MSW, RSW, is the founder of Me Again Collective. She loves to help young adults quiet the chaos, feel less anxiety, build confidence, and feel more control over their own lives and specializes in EMDR, Somatic Therapy, DBT, Hypnosis, & more.
