How to Stay Sane in a Toxic Work Environment

The topic of mental health was once taboo in different sectors of society. However, in the modern workplace, it has become an important conversation that needs to be addressed by both employer and employee. Having a wellness guide to mental health in the workplace is a great way to start the discussion, but talking about mental well-being to your manager or supervisor is not an easy task.

It is especially difficult if you are in a toxic work environment where the people themselves or the place itself constantly gives you work-related anxieties or stress. Surrendering to this depressive state affects not just your mental health but also your physical well-being and career.

 

Why Your Mental Health is Important

Feeling anxious or extremely overwhelmed deters your confidence and lowers your self-esteem at work. You're unable to focus or give-it-your-all due to the general work stress.

Eventually, this mental disturbance will manifest as physical symptoms like headaches, fatigue, illnesses, sleeping issues, or appetite changes. Thus, you must be aware of these psychological and physical health issues that can impact your personal life and relationships.

Recognizing that your toxic or hostile workplace causes these health concerns is the first step to addressing the problem and re-assessing your job and goals. Is your work environment still worth pursuing even if it damages your mental health? If not, then it's time to reconsider.

Finding a new job, however, requires time and patience. Most employees, especially those who heavily rely on their monthly paycheck to survive, can't just suddenly leave or quit without a backup plan. Thus, you can always find ways to survive and stay sane in your toxic work environment.

 

5 Ways to Handle a Toxic Workplace

While you actively search for other job opportunities on the side, here are a few ways to handle your current dysfunctional situation at work:

 

1. Talk to someone you trust

Whether they are your trusted co-workers or friends outside of work, it's important to recognize your need to release pent-up stress and frustration. Having a support system who understands you is the best way to relay your thoughts about work properly. Try to find people at work who feel the same way you do. Develop and nurture these friendships so that you will feel less vulnerable and more comfortable.

For moments when you rather feel like being alone, you can also consider checking wellness apps so you can be more connected with your own thoughts and feelings.

 

2. Create a positive space for yourself

If the people or the space around you are constantly draining your energy, set up boundaries. Make a space in the office that exudes positivity. Try decorating your workspace with personal items, positive quotes, or even a small office plant. Having this space gives you more control of your life and serves as a positive reminder that your job does not define your entire life.

Alternatively, you can try finding an unused conference room in your office where it's more peaceful to work. These private spaces can increase your mood and productivity. Put on your headphones to focus on the task and tune out the negativity and distractions in the office.

 

3. Take small breaks now and then

Meditating or doing simple breathing exercises can help you destress your mind and body. You can also take short walks around the building for a momentary change in atmosphere. Consciously creating these "breathers" helps out a lot in maintaining a brief time for yourself. Incorporate these basic activities into your work hours to distract yourself from the negativity.

 

4. Don't contribute to the toxicity

After a few months or years into your job, you may begin to realize that your company culture is just not what you expected it to be. Excessive gossiping and drama cause infighting and paranoia, hindering genuine relationships among co-workers. To not be affected by all these, you mustn't participate in the vitriol that generates poor morale and dysfunctionality.

Stay true to yourself and keep your goals in mind whenever possible. Ignore the office gossip that can disrupt your work performance. Refuse to participate and contribute to it. Regardless if you're the topic of discussion or someone else, these office dramas are typical of a toxic work environment.

 

5. Find a better job

Sometimes, the best option for you is to leave your job and find a new one that aligns with your life goals better. Don't be afraid with your overall decision to quit. Having an exit strategy in place will keep things positive and help you realize what's more important beyond your job. Say goodbye to your toxic work and co-workers and move on to something better for yourself and your career. 

You can also find clarity in your future work by learning from past work experiences. Determine the source of your discomfort from your previous job. What was lacking in their organizational or leadership structure, and what or who was making it toxic? These types of questions will help you look forward to a better beginning of your career.

 

Your Mental Health Always Comes First

Remember that your mental health is just as important as your physical well-being. Whether you are in the midst of quitting your job or have finally left, know that putting yourself first is a wonderful first step toward regaining control of your choices. It also helps you decide what kind of organization you want to be in next time. Choose a company that aligns with your values, goals, and work expectations.

You might even find a job that generously rewards employees for their impact and contribution to the company, which helps keep you motivated and engaged. Just remember to take brief breaks in between your work hours. After work, do something that will keep your mood afloat and positive.

Leaving or surviving in that toxic situation at work helps put things in perspective. It allows you to reflect and realize that having this choice to quit makes you feel empowered and more aware of your priorities.