If your workplace is full of negativity, discouragement, or disrespect, you may be able to manage it with these tips.
Are you dreading the thought of going to work tomorrow?
Whether it’s a hot-tempered boss, an unreasonable workload, or malicious coworkers, a toxic work environment can take a significant toll on your mental health, leading to:
- high levels of stress
- insomnia
- depression
Learn to recognize the signs of a toxic work environment, tips for managing it, and how to know when it’s time to leave.
Signs of a toxic work environment
A toxic working environment is one where you feel psychologically unsafe. There’s often a general feeling of negativity, unhealthy competition, and aggression.
Authors of a recent studyTrusted Source define a toxic workplace environment by the following:
- narcissistic behavior
- offensive or aggressive leadership
- harassment
- bullying
- ostracism
- threatening behavior from managers and coworkers
Some signs that can create or contribute to a toxic work environment include:
- a sabotaging boss who sets you up for failure
- micromanagement
- excessive gossip
- cliquish behavior
- passive-aggressive boss or coworkers
- harassment or discrimination
- microaggressions (indirect or subtle prejudice)
- bullying
- unsafe working conditions
- cutthroat working conditions (environment of jealousy for others’ success or coworkers trying to make you look bad or take credit for your work)
- lack of respect
- lack of opportunities for growth
- unrealistic workloads
- low pay
- unpredictable schedule
- coworkers get away with inappropriate behavior
- nonconstructive criticism
- a boss who continuously threatens to fire employees
- a general atmosphere of chronic negativity
How a toxic work environment can affect mental health
Most of us spend a good portion of our day at work. If 8 hours of your day are filled with toxicity, it can significantly affect your mental health.
ResearchTrusted Source shows that a toxic workplace, including harassment, bullying, and ostracism, is a significant source of psychological strain for employees and can lead to high levels of stress and burnout.
This toxicity can also promote counterproductive behavior at work and ruin the organization’s efficiency. It causes employee disengagement, decreases productivity, stifles creativity and innovation, and results in high turnover.
According to a recent MIT Sloan Management Review report, a toxic workplace culture is over 10 times more likely to contribute to an employee quitting their job than low pay.
The report shows that a toxic work environment was the number one reason people left their jobs during the post-COVID-19 “Great Resignation” and not because of compensation (as many people believed).
Tips for handling a toxic work environment
- Remember, it’s not your fault: The negativity at your job isn’t your fault. Although having a positive attitude and collaborative mindset may help in certain situations, remember that there’s only so much you can do to improve the culture at your work.
- Take your lunch break elsewhere: Be sure to take a lunch break where you can get out of the work environment. Sit in nature if possible.
- Set boundaries: Don’t get bullied into skipping your lunch break or working after hours for no pay. Explain to your boss that you need your breaks and time off to recharge and do your job well.
- Don’t get involved in the drama: Try to walk away from any drama or gossip. Nothing positive will come from it.
- Stay focused on your goals: Do your best to stay in a positive state of mind. You won’t be here forever, and you have bigger and better things ahead of you.
- Have an after-work ritual to raise your vibes: Do something after work to psychologically clear away the negativity. You can walk in nature, take a hot shower, or call a friend.
- Stick with a few trustworthy coworkers: It’s a good idea to keep a few work allies so you can support and confide in one another.
- Don’t compromise your values: If someone at work is cruel to you, do your best not to respond in kind. Typically, it only escalates the situation.
- Engage in regular stress-coping techniques: Take up meditation, yoga, or daily exercise to help you handle chronic stress.
- Plan your exit: If the toxic work situation isn’t going to improve anytime soon, start your search for a new position.
Find an employer that supports your mental health
The good news is that mental health support has been in the spotlight recently, leading to positive changes in the workplace.
According to the American Psychological Association’s 2024 Work in America Survey, psychological safety at work correlates with job satisfaction.
An estimated 91% of workers who reported that their employer offers mental health support reported job satisfaction, compared with only 76% of workers who reported that their employer does not offer mental health support.
Workers who reported psychological safety at work were more likely to describe their work culture as one that:
- allows flexibility to handle personal issues when needed (80% of workers with higher psychological safety vs. 44% of workers who experienced lower psychological safety)
- respects time off (76% vs. 46%)
- encourages employees to take care of their mental health (66% vs. 31%)
- encourages breaks during the workday (60% vs. 35%)
- treats them fairly compared with others (94% vs. 66%)
- provides sufficient resources to help employees manage their stress (79% vs. 51%)
Are there ways to improve a toxic work environment?
Similar to an actual toxin in the air, a toxic work environment is detrimental to your mental and physical health. If you stay too long, it can lead to:
- high stress levels
- anxiety
- lower self-esteem
- depression
If the toxicity comes from leadership or is a company mindset, there’s not much you can do. However, if it’s only coming from one or two people, you can discuss the issue with a trusted manager or speak with someone in the human resources (HR) department.
Your company may then hire outside help, such as through an employee assistance program (EAP), to help resolve the problem.
If you have no other option but to stay for now, try to put yourself in a little positivity bubble. Do your best to avoid any drama and keep to yourself. Focus on your goals outside of work and start making plans to get out.
How long to stay in a toxic work environment
How long you stay should be directly related to the effect the toxicity is having on you.
To determine whether you should remain in the situation, ask yourself the following questions:
- How is this job affecting my mental health? If you can’t sleep at night and you’re dreading each workday, it’s a good idea to start looking for another job.
- How pervasive is this issue? Is it a company issue or just a few individuals? If you believe it’s a passing issue (e.g., one specific co-worker making you miserable), perhaps you can talk with a trusted manager or HR professional about it.
- Is the leadership toxic? If so, it’s probably best to leave soon.
- Are you experiencing sexual harassment? If you’re experiencing sexual harassment at work, the best thing you can do is go to HR and document everything.
If you’re unsure what to do next, consider writing down the pros and cons of staying and leaving.
The bottom line
If negativity, harassment, or extreme micromanagement are the norm in your workplace, you’re probably in a toxic work environment.
Like a literal toxin in the air, emotional toxicity can make you sick. Feeling unsafe and unappreciated in your job can lead to mental health problems, including insomnia, stress, depression, and low self-esteem.
If you’re still unsure whether you should leave, write down the pros and cons of staying where you are. If there are more cons, consider looking for a new job where your mental health will be a priority.
Keep your chin up, as there are bigger and better things ahead of you!
