How to Deal with a Toxic Work Environment

Toxic workplaces. We have all either heard stories about them, worked in one, or are currently working in one. The type of workplace that includes bullying, harassment, microaggressions, racism, gossiping, sabotage, yelling, gaslighting, micromanagement, lack of boundaries, no support, sexism, and so on. A workplace that leaves you feeling confused, angry, anxious, depressed, isolated, or scared. This type of workplace has probably left you questioning your reality, and you may feel like there is no way out of your predicament. Toxic workplaces cause increased rates of stress and burnout, decreased productivity, low self-esteem, high turnover, and ruin creativity and innovation.

If you relate to this, know that you are not alone in this situation and there is hope. Below are different ways of coping with a toxic workplace:

• Explore Different Jobs or Careers: You never know what is out there and you might find something that is a better fit for you.

• Use HR as a Resource: If you are experiencing a situation such as any type of harassment or bullying document every encounter. If there are enough complaints action may be taken by HR.

• Increase Your Self-Care: Whether that is exercising, drinking plenty of water, eating healthy, or meditating. It is common for us to stop engaging in our self-care practices when working in a toxic work environment, which is when we need it the most.

• Utilize Your Support System: Rely on your support system during this time. Knowing that we have people on our side helps us feel less alone in this situation.

• Go to Therapy: Speaking with a therapist can help you to make sense of your experiences and to have your feelings regarding the situation validated.

• Network: Networking with new people or ones you know could lead you to a new job opportunity.

• Set Healthy Boundaries: Set firm, non-negotiable boundaries with your workplace. This could include not checking your work email when at home, or not taking your work home with you.

• Validate Your Experience: How you are feeling and what you are experiencing is real. Gaslighting is often present in toxic workplaces which can leave us feeling confused, full of self-doubt, and that the situation is our fault. Remind yourself that this situation is not your fault as toxic workplaces are often part of a much larger systemic issue.

• Take Lunch Breaks: This may seem like something small but taking your lunch break (away from your workplace) will help create space between you and your workplace.

• Do Not Get Involved in the Drama: Try to avoid those who are causing the drama. It is not worth getting involved in and will only cause you more anxiety and stress.

• Stay Focused on Your Goals: Working in a toxic work environment is incredibly stressful and overwhelming, but try focusing on your goals whatever those may be.

• Stick to Your Values: Toxic workplaces often try to compromise our values by pressuring us to align with their own. Stay true to who you are and what you value in life.

• Pros and Cons: Write down the pros and cons of staying at your current job. Creating a pro/con list can help provide you with a better perspective regarding your situation and what to do next.

• Create an Exit Plan: If you have tried all of the above suggestions and things are still not improving, then it may be time to create your exit plan. Maybe you switch careers altogether, take time off to take care of yourself, or take an easier job until you figure it out.

Remember, no workplace is worth your mental, physical, and emotional health. Give yourself grace and kindness while navigating this situation. Working in a toxic work environment severely impacts our mental health, and it may take time to heal from what you have experienced. You deserve a workplace that makes you feel safe, happy, and healthy.

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• Time to Reflect: If you are working in a toxic environment, what is one way you can cope with your situation?