How To Survive A Toxic Work Environment

If you find yourself in a toxic work culture, you are not alone. More than 1 in 5 workers have experienced harm to their mental health at work, according to a 2023 study by the American Psychological Association.

You have tried every possible solution, yet nothing seems to be improving the status quo. Acknowledging that a job isn’t the right fit without a clear exit path is frustrating. Here’s how to tread water until a better situation materializes.

Utilize Technology To Save Your Sanity

More than one-third (34%) of employees admit to using social media for a mental break, according to a study by the Pew Research Center. However, music and meditation apps offer alternative ways to lessen work stress. While doing emails, data entry, or other administrative tasks, listen to calming songs or a relaxing meditation on your phone. Text family members and friends when possible for moral support throughout the workday. Use online therapy apps to chat with therapists and mental health professionals when faced with difficult situations. Lastly, reap the benefits of viewing nature images – set a tranquil scene as your phone’s background image to feel calm in a chaotic environment.

Distance Yourself From The Chaos

Being physically near a frenzied environment causes anxiety. If you work in an office, request to work remotely since it reduces psychological and physical stress responses, according to an academic study in Frontiers of Psychology. If the company cannot accommodate a full-time remote position, ask for a few days of remote work on a weekly or monthly basis. Remote work isn’t feasible for certain occupations. In these cases, work in different zones of the office or adjust work hours to have some moments of peace. These options allow employees to continue accomplishing their tasks while mitigating stress throughout the day. Time off after work should not be solely dedicated to erasing the negative impacts of a job.

Schedule Time For Your Next Gig

It’s very easy to feel stuck in an unideal work situation. Setting aside time to focus on the next opportunity will alleviate the false sense of toxic job permanence. Block off your calendar every week to update resumes, apply to job openings, and peruse LinkedIn for connections. Make it fun, do these tasks at your favorite coffee shop or restaurant. Enlist a friend who is also job hunting if you have trouble making it a priority. Be sure to attend networking sessions or workshops for different industries or companies that sound intriguing. Hearing about a potential new reality will strengthen your resilience. Creating these small reoccurring habits will ultimately lead to a new beneficial work environment.

Support Your Mental And Physical Health

Increase your social, creative, and physical activities to ensure starting and ending the day with things that bring you joy. Whether through being gaslit or feeling burnt out, individuals may struggle to believe that positive work cultures exist. Continuously remind yourself that this is all temporary. Use your unique ability to spot toxic work environments when interviewing prospective employers and managers. Ask inquisitive questions about their operations, culture, and leadership style.

An unpleasant work atmosphere does not mean you failed or did not try hard enough to assimilate into a company. Most toxic bosses or companies are unchangeable and ignorant of their lasting impact. Applaud yourself for recognizing when it is time to leave a job for something better.