A toxic environment is very tough to deal with and can affect your mental health. If you have a workplace filled with negativity, conflicts, and a lack of support, then these tips might help you out.
Are you getting a severe headache, tension, anxiety, and stress because of your work life? These might happen due to a toxic environment in your workplace. Do you have a boss who misbehaves and scolds the employee without any reason? Before dealing with the toxic environment, you need to figure out the signs. Go through the blog to get some tips regarding sustaining in a toxic work environment.
What signifies a toxic environment for work?
A toxic environment includes a place where your psychological health is impacted. An environment where you feel captivated and not free.
The major signs of a toxic environment include;
- Bullying of an employee
- Gossiping by making a group.
- Favouritism by the boss or seniors.
- Partiality is done among the employees based on favouritism.
- Lack of communication between employees, the boss, and other staff.
- High turnover
- General sense of dread or anxiety about work.
A few other factors that can lead to toxicity are :
- Low pay for a few workers and high pay for others.
- Excessive work pressure
- Aggressive boss or irritating coworkers
- Prejudice regarding a few workers.
- Unsafe working atmosphere
- High work time with low payment
- Cutthroat competition among employees
- Jealousy among coworkers
- Poor management
Impacts of a Toxic Work Environment
A toxic work environment can demoralise you. Employees can get high levels of stress and long-lasting impacts due to excessive mental pressure in the workplace. If you are exposed to negativity, unrealistic expectations, or constant criticism, it may lead to chronic stress. You might get High blood pressure or extreme headaches because of stress.
Anxiety and depression rates among jobholders are increasing day by day. The fear of criticism, easy targets from bosses or other employees, can often lead to insomnia and panic attacks. Many start to develop a feeling of helplessness.
Reports of MIT Sloan Management Review have found that a toxic environment is a big reason for employees which forces them to quit their jobs. Due to an unpleasant work atmosphere, your confidence and self-worth are eroded. Employees begin to develop self-doubt, unworthiness, and start to question their abilities.
The impact of workplace toxicity lasts beyond office hours. Due to constant negative events during the day, your mind remains stressed, which can disrupt your sleep cycle. This often leads to insomnia and anxiety.
People working in a toxic environment can become emotionally detached or unavailable. This often reduces the enthusiasm for work, lowers job satisfaction, and decreases your motivation to work. Workers nowadays lack innovation skills due to the constant work pressure to complete a set target.
An unpleasant work atmosphere can destroy your personal life. You may lose many relationships because of the constant stress and work pressure. Changes in appetite and headaches are the most common symptoms of staying in a toxic work environment.
How to deal with a toxic work environment?
Although workplace toxicity can affect your mental health, you need to figure out how to deal with it. Don’t give up, as it will not solve your problems. You may follow these tips to deal with a toxic work environment.
- Establish a Healthy boundary
You need to set boundaries at the workplace. Your work communications should last until office hours. It shouldn’t exceed the office hours and occupy all day.
Always remember to take lunch breaks; never skip the breaks. Explain to your boss that you need breaks and can’t just dedicate all day to this job. Breaks will improve your working speed and provide rest to your mind. If you are doing unpaid work or overtime, reduce it. Make clear communication with your seniors and co-employees and set boundaries.
- Mark the Toxic Behaviours
Keep a record of incidents like bullying, harassment, or unfair treatment. Don’t just get carried away. Keeping detailed records will help you report the matter to HR or seek legal action in serious issues.
- Seek Support, develop friendly relations with co-workers
Have a good relationship with your colleagues or any of your old friends. These should be the people to whom you can talk after working hours. Communication can help you a lot to deal with several stressful situations. In case you are suffering from any trauma, discuss with them or seek a counsellor.
- Avoid Engaging in Negativity
You should surround yourself with positive-minded people. Don’t respond to negativity and get involved in unnecessary drama. Few people in your office might be gossiping and bitching about others, stay away from them. These groups will not benefit you anyway. If any negative people or groups target you, don’t respond with similar behaviour. Responding to these people might escalate the matter.
- Focus on Self-Care and improvement
Self-care is the most important thing to stay focused and protect yourself from a toxic environment. You may start a regular meditation or yoga session. It will help you to calm your mind and stay focused. If you spend long hours in front of the screen, practice some physical exercises to stay fit. Never leave your hobbies even after getting a job. These small changes can help deal with the outside work.
If possible, you should eat your lunch elsewhere and take a break of at least 1 hour from the office.
- Discuss your problems with the HR department
If you are facing problems and toxicity constantly in your office, you must engage with the HR department. Bring the problems in front of the HR manager or supervisor and ask them to solve them. Stay professional and particular while stating your concerns.
- Stay focused on your aim
Remember your goals while joining the company. Focus on self-improvement and your ambitions. The hurdles and toxicities are temporary, but your target is important.
Always keep long-term career goals and don’t let any kind of toxicity or negative influence intervene between them.
- Leave the place if necessary
Planning an exit from a toxic environment is always a good option. In case you fail to solve the problems and continue to suffer because of the atmosphere, then leave that place.
No doubt you might lose some money and your position, but nothing is more important than your mental health.
Search for an employer who supports your mental health
Find an employer that supports your mental health
The American Survey by the Psychological Association in 2024 said that psychological health is directly related to the employer’s stratification level with the job.
The employer must offer a kind of mental peace to its workers. This will enhance the job satisfaction level as well as help in the overall improvement.
Suggestions for improving your work environment
As you know, the toxins in the air or liquid are harmful to your health, so a toxic environment affects your mental health. If you stay in such an environment for a longer period, you might face the following problems:
- High blood pressure
- Depression
- Social anxiety
- Self-doubt
In case the toxic environment in your professional field is because of your boss or company, then you can’t make any major changes. But if the environment is getting bad because of a few colleagues, then immediately talk to the HR department. Look for a manager who will understand your concern and take measures accordingly.
Companies can also use the Employee Assistance Programs, or EAP, to solve these problems.
If you are left with no possible options, then keep yourself away from the toxicity and focus on your ambitions.
When to leave the job?
Most of you must wonder, what’s the perfect time to leave a toxic work environment?
-
Who is the reason behind the toxicity?
In case the toxicity is because of your company’s mindset or your boss’s behaviour. Then you cannot solve it, so if the environment affects your mental peace, then leave the job.
-
How prevalent is the issue?
You need to mark whether the issue belongs to the whole company or any particular individual or group. In case your coworker or a group is the reason behind the toxicity, talk to the HR department.
-
Have you been sexually harassed?
If the answer is yes, then take legal action against the person or group and immediately leave the company.
-
How much does toxicity affect your mental health?
If the level of toxicity is too high and it disturbs your sleep or regular life, then it’s time to leave the job.
To deal with a toxic environment, it’s extremely challenging, but you can consider the mentioned tips to re-establish yourself. Set boundaries, focus on your aim, and prioritise your health before anything else. Keep yourself in an environment that nurtures your growth.