How To Stay Sane In A Toxic Workplace

Are You Ready for a Shocking Statistic?

Over 75%. of US workers and more than half of UK workers have experienced workplace bullying. That means either you, someone you know, or both have likely faced the emotional, physical, and mental toll of navigating a toxic environment. And the reality is, it’s draining.

Like many, I’ve had the privilege of working with visionary leaders who foster growth, nurturing my talents instead of feeling threatened by them. But I’ve also encountered small-minded managers who thrive on stirring chaos, pitting employees against one another. Both styles create energy—one that inspires and builds, and one that infects and destroys.

When you're stuck with the latter, work becomes an endless cycle of dread. Your days are bookended by misery, knowing that, at the end of each day, you’ll just have to wake up and do it all over again tomorrow. Restful weekends become a thing of the past. I once worked in an environment so toxic, I'd start stressing about going back into the office Monday by Saturday morning.

While advice to leave toxic workplaces abounds (and this article will get there too), sometimes, for whatever reason, you can’t just get up and walk out the door. If any of this feels painfully familiar, here are a few survival tactics until you’re ready to make your exit.

Reframe Your Perspective

This might sound self-helpy, but hear me out: You need to remind yourself that you are bigger than this job. You had value before this role, and you’ll have even more when you leave. Your skills and worth aren’t defined by someone else's toxic behavior. Consider this a training ground for mastering the art of boundary-setting and disengagement—skills that will serve you well in your next role.

Keep Notes—A Paper Trail is Everything

Just because your workplace turns a blind eye to mistreatment doesn’t mean you have to. Document every incident: dates, times, contexts. Whether or not you decide to escalate it to HR or pursue legal action, it’s critical to have the facts straight. At the very least, you can present them in your exit interview—helping protect future employees from the same abuse.

Speak Up

Standing up for yourself can be terrifying, but bullies count on your silence. You don’t need to be aggressive, just assertive. Ask calmly, “What do you mean by that?” or “Why are you speaking to me this way?” when someone crosses the line. Doing so highlights their behavior without escalating the situation.

Depersonalize the Situation

It’s nice to be friendly with coworkers, but in a toxic environment, distance can be your best defense. Remember, your boss is just another person paid to manage you—they aren’t your parent or authority beyond the office. Keep communications professional and as much as possible, via email (hello, paper trail). And whatever bait they throw your way—passive aggression, giving others credit for your work—don’t bite. Instead, make a mental game of it. Keep score of how often you sidestep their nonsense, and reward yourself when you rack up points.

Stay True to Your Values

When you’re working with unethical or manipulative colleagues, it’s easy to let your standards slip. Resist the urge. Your reputation, grace, intelligence, and commitment to excellent work are virtues that will make you untouchable in the long run.

Invest in Yourself

Toxic workplaces can erode your self-esteem, leaving you questioning your capabilities. Protect your confidence by investing in yourself outside of the job. Volunteer, take classes, speak at industry events, or join professional groups. These activities will remind you just how talented, creative, and skilled you truly are—and they’ll keep you sharp for when that dream job interview finally comes along.

Take Actionable Steps Forward

Even if you can’t leave immediately, prepare for your next move. Polish your LinkedIn profile, align your resumes to fit the roles you’re eyeing, and reach out to mentors for advice or informational interviews. Once you’re ready, don’t wait—start applying!

Protect Your Mental Health

Let’s be honest: Working with toxic people sucks. But dwelling on it 24/7 will only make it worse. Set a time limit for venting, then force yourself to focus on what’s going well. Studies show that positive thinking widens your capacity for brainstorming and resourcefulness, while negativity narrows it.s shown that negative thoughts narrow thinking. This causes the brain to cut off options (Think: fight or flight) whereas positive thoughts will increase brainstorming ability while enhancing skill-building and resourcefulness.

Signs You're in a Toxic Workplace

You feel run-down, sick, or depressed due to your work environment

• You feel bullied or belittled
• There's no clear structure
• Yelling or disrespectful behavior is common
• There’s a lack of transparency and lots of secrecy
• You feel "set up to fail"
• Everyone seems miserable
• Colleagues are pitted against one another
• You're overworked and your deliverables are unreasonable
• The goalpost constantly shifts
• The company doesn't follow through on promises
• There’s no room for growth or development
• You constantly feel the need to defend your work