How To Survive A Toxic Work Environment?

Does the thought of going to work trigger feelings of depression and stress? Do you experience physical symptoms such as headaches, stomach pain, and nausea when heading to the office? At work, do you feel low in self-confidence and focus? If you’ve answered ‘yes’ to any or all these questions, then you’re likely trying to survive in a toxic work environment.

Work and stress

Thriving in such a setting is not easy, but it’s not impossible either. There’s a scientific explanation as to why you feel like bursting into tears in your office every day. It’s called the fight or flight mindset. When you have to work in a noxious office, your body is constantly injected with testosterone, cortisol, and norepinephrine. When these hormones are constantly flowing through your body, you will experience emotional, mental, and physical stress. While some of these hormones are great to get you through a difficult day, a constant barrage is unhealthy. It leads to chronic stress. In fact, this prevents you from doing your best work. It also puts your well-being and health at risk.

What are some triggers of chronic stress?

-     mean-spirited colleagues and team leaders

-     sexual harassment

-     bullying

-     excess personal drama

-     excess workload

Imagine facing these issues at work, day in and day out? While it is recommended to remove yourself from such surroundings, sometimes there’s no other option. You may approach seniors in the company to take action against variables that contribute to toxicity. However, in reality, most leaders are too occupied with business matters and prefer not to get involved.

If you are currently working in a hostile environment and don’t have the option to leave, consider the following 15 ways to survive a toxic office setting:

1. Set up boundaries.

Creating restrictions and being able to say ‘no’ is vital in a toxic office environment. Jot down clear and concise limits for yourself. Some examples include:

-     the time you take for your lunch and short breaks

-     availability on weekends

-     when you respond to emails from team members and leaders

-     entry and exit times

-     maximum time for staying late

Once you’ve created a list of boundaries, remember and adhere to them.

2. Create a system of trusted co-workers.

If you’re feeling anxious, chances are there are other people in your team who are experiencing the same. It’s easy to feel like you’re the only person there who is vying for a drama-free surrounding. However, there are people who are looking for support like you. Finding even one or two co-workers you can trust can go a long way in helping you cope. Unfortunately, toxic work spaces are filled with judgmental, manipulative, and selfish co-workers. By having a trusted network, they can be your go-to source for venting frustrations or even to uplift your mood. You have to be careful whom you admit into your trusted circle. Keep in mind, there are certain work-related matters that you shouldn’t share even with your network.

3. Create a happy workspace.

It’s obvious that you cannot directly influence or control the people you work with. However, you can control your environment. Whether you have a designated office desk, cubicle, or room, set up a positive workspace. Hang up posters and pictures that make you smile. Post positive quotes. Remind yourself that your work is only a part of your life. You can only control how you react to your toxic co-workers. Make it a constructive response!

4. Leave the negativity at your desk.

Yes, your workspace is filled with a cauldron of negativity; unhappy employees, backbiting, manipulation, fierce competition. At the end of the day, be sure to leave this destructive feeling at the office. Devise a technique for smoothly transitioning from the office to home, before you reach there. You may try any of the following:

-     Try to stop thinking about work once you step outside the office.

-     Put on your ear pods and listen to a podcast unrelated to your line of work or something spiritually uplifting.

-     Head to the gym before heading home. Sweat out the frustration before seeing your loved ones.

If you have to take work home, be sure to do it after you’ve spent some quality time with your family.

5. Look for social support.

Sometimes it’s impossible to find a supportive co-worker at the office. Find a sympathetic friend instead. Make him or her your go-to person for releasing pent-up anger and frustration. Reassure your friend that you need a safe space to vent and that they’re not obligated to solve your problems. You just need a safe person who will listen. Be sure not to burn out your friend either. You need to be their go-to person as well. Spend time with your friend in positive activities that incite laughter and fun.

6. Steer clear from drama.

An effective way of keeping office toxicity away from you is by not gossiping or getting pulled into the constant buzz about your boss or other employees. Focus on your work and getting it done. If the office drama is preventing you from completing your work, then speak to your manager or supervisor. Keep in mind that when you’re reporting the toxic employee(s), stick to their behaviors and not the stories. Stay focused on the reality, not hearsay.

7. Take action when necessary.

Amidst the negativity and toxicity, you may experience or witness inappropriate behavior from your colleagues. This is when you must get involved. Write everything that occurred, including what happened and what was said. Then report what you observed to the appropriate authorities such as a senior leader or HR. Be sure to make two copies of your report. Even if no action is taken, it is your duty to report unsuitable behavior.

8. Be true to yourself.

Resist the urge of being pulled into getting involved or supporting toxic co-workers. Stay true to your beliefs and values. Be authentic and always take the high road. You may be laughed at but at the end of the day, it is the best way to be. If you are ever pulled into an argument by a ‘toxic’ employee, resist the temptation to argue for the sake of winning. You will never win against someone who cannot see reason. In addition, never compromise your principles by resorting to foul or derogatory language. Toxic people try to influence others and get them to engage in bad conduct. They’re also the type of people who like to play the blame game because they don’t like accountability.

9. Always look for the good.

Thriving in an unhappy workplace takes a lot of skill and patience. To prevent yourself from getting sucked into this negative whirlpool, look for positive things about your current work situation. Write these down and post them in your cubicle or office. Be sure to add to this list and even read it. Keep your eye on the positive lessons will help you maintain a happy mind set.

10. Your work is not everything.

Avoid making the mistake of associating your job with your self-worth and happiness. Yes, your career is important, but you won’t be good at it if you’re mentally not satisfied. Your friends, family, hobbies, physical and mental health, and community engagement matter too. It’s important to be involved in aspects other than your work. By building relationships and getting involved in activities outside of work, you’re not allowing your job to dominate your life.

11. Guard yourself.

In a toxic environment, what you say and how you say it matters a lot. It’s important to communicate concisely and clearly. Keep a record of everything you say or do. Save this information. In case an issue arises, you will always have a record to protect yourself.

12. Seek assistance when required.

Working 8-hour days, five days a week in a toxic office environment is detrimental to your mental health. If you are feeling low or depressed for longer periods of time, or you’re no longer able to function in a normal way, look for assistance. Start with your office’s Employee Assistance Program. If this is not available, speak to a mental health professional immediately.

13. Be nice at all times.

When you’re surrounded by excessively competitive and scheming co-workers, it’s hard to be nice. It may seem counter-intuitive, but you can kill such people with kindness (figuratively, not literally). Always look for ways to add value and help others. Avoid stooping to their level. Eventually, they will realize that what you’re doing provides value. This may take a while, but eventually how they interact will improve. Adopt the following mantra:

“Work hard, but be nice.” (Even if others aren’t)

14. Engage in your favorite pastimes.

The difficult thing about working in a toxic environment is that it can become all-consuming. Because it’s so hard to stay focused in such a setting, you may work overtime just to get the job done. Even on the weekends, when you’re at home you may find your mind wandering towards a co-worker’s comments, project deadlines, or unanswered emails, etc. The best way to deal with this overwhelming feeling is by diverting your mind with things you love doing. Do you love to cook? Perhaps you love painting. Use your free time to do things that give you internal peace and pleasure.

15. Come up with an exit strategy.

Sometimes you may feel like you’re up against a wall. You’ve tried your best at staying positive, focusing on your work, avoiding gossip, etc., but the environment has become so toxic that nothing seems to be working. Although easier said than done, you need to start taking steps to improve your career prospects. You don’t want to spend decades at a company that doesn’t foster a happy and productive workplace. The chances of getting a promotion in such an environment are also very minimal.

During your free time, start looking for better work opportunities. Be sure to NOT mention this to anyone, even your best friends at work! Use social media pages to learn about a company’s work culture. Employees often post their work experiences on social media. You can easily get in touch with an employee at a prospective company.

Surviving a toxic work environment is difficult. It can take a lot of you physically, mentally, and emotionally. Sometimes your relationships outside work may also suffer because of all the negativity you’re facing at work. Try to set boundaries, stay positive, build a support network, and speak to a friend. If all your strategies fail and you’re still unhappy, it may be time to look for greener pastures. Nothing matters more than your internal happiness.