6 Ways to Protect Your Mental Health in a Toxic Workplace was originally published on Ivy Exec.
When working in a toxic environment, you may experience constant anxiety about your performance or an argument with your boss. Besides, you might feel burned out and lay awake stressing about the next day’s duties. A toxic workplace can also affect your confidence and make you doubt whether you have what it takes to do your job.
Unfortunately, if you don’t find ways to deal with the negative energy in a toxic workplace, it can wear you down. You’ll become less productive and irritable, eventually leading to more conflict. If you’re in such a situation, we have some ideas on maintaining your sanity and protecting your well-being.
1️⃣ Have Clear Boundaries
When working in a toxic workplace, you may easily let your work seep into your personal life. For example, your boss may pressure you to meet unrealistic deadlines, causing you to work even on weekends when you should be resting. Your coworkers may also expect you to be available all the time. This may influence you to keep checking your emails or pick up calls outside working hours.
Setting clear boundaries will help you achieve a healthy work-life balance. Tell your coworkers that your weekends are for resting and not catching up on work. If you receive an email outside working hours, avoid the temptation to respond unless it’s very urgent. Instead, allocate a few minutes at the beginning of your work day to reply to messages.
You should set boundaries if your superiors constantly assign you extra work outside your job description. Politely let them know that your current commitments require your full attention. After that, suggest that someone with the right expertise would be more suitable for the job.
Your colleagues may frequently ask for your help with their duties. There’s no issue with this, but you should learn to say no if they are dumping their workload on you when they can handle it. Know your limits and be wary so others don’t take advantage of your commitment and expertise.
2️⃣ Find Allies
A toxic workplace can be isolating, and you may wonder if you’re the problem. If your boss constantly criticizes your work, you may feel you aren’t meeting expectations. Knowing that you aren’t dealing with that situation alone can be reassuring.
Instead of suffering in silence, find someone to vent to. You don’t need to mention names when talking about your concerns. For example, say that you feel overwhelmed with work instead of mentioning people who assign you their duties. You’ll be surprised to discover that some, if not most, of your colleagues feel the same way.
Finding allies in a toxic workplace relieves stress, but the benefits are beyond that. If coworkers or managers causing problems realize that more people are aware of their behavior, they will be more cautious. They may fear for their reputation, which could influence them to work on their toxic traits.
3️⃣ Only Focus on What You Can Control
It may not always be possible to influence your colleagues to do better or change their behavior. If your superiors are also part of the toxic workplace culture, things will likely not improve even when you raise your concerns. So, it’s important to accept that you can’t control every person’s actions and attitude.
Focus on your personal and career goals to protect your mental health. This way, you’ll still feel proud of your achievements even when others don’t appreciate them. You will acknowledge your growth and have a sense of control over your career.
If you feel your boss has unrealistic expectations, use industry standards to evaluate yourself. Doing so will give you more confidence and allow you to measure your progress using the correct parameters.
4️⃣ Reduce Your Interactions With Toxic People
Being around toxic people will drain your energy, affect your work morale, and lower your self-worth. If you have a coworker who’s constantly arguing with others, try to avoid them as much as possible. Limit your interactions to only a professional level and stay away from drama.
On the other hand, if you’re dealing with a micromanaging boss, provide them with updates frequently. This way, they will have fewer chances to interrupt your work. Ensure that your communication with them is brief and professional. Plus, if they make a negative comment about your job, don’t dwell on it. Doing so will help you maintain a positive mindset and avoid resentment.
5️⃣ Have a Support System
Everyone needs a support system when they are going through a rough time, even if it’s work-related. When you have people you can talk to without judgment, you get a safe space for venting. You can express your frustration without retaliation or getting reprimanded.
Instead of isolating yourself when work affects your mental health, talk to friends. Get their opinion regarding the issues you are facing. They can suggest creative ways to deal with a toxic coworker without losing your job. They may also validate your feelings and restore your confidence.
Your mentor can also be part of your support system when dealing with work stress. Inform them about your situation and ask for their advice. Find out if they have ever been in a similar situation, and if so, borrow some coping ideas.
6️⃣ Don’t Be Afraid to Walk Away
Sometimes, the best way to protect your mental health is to walk away and move on. If you apply different strategies but still feel overwhelmed, it may be better to find another job.
As you leave a toxic workplace, remember you may still need your boss to vouch for you. So, ensure there isn’t any bad blood before you quit. Give them a notice, and if they ask why you are quitting, be honest but professional.
Thank them for the opportunities they provided, and mention that you are looking for a role that matches your personal goals better. It’s essential to pass the message across without sounding too critical. If you use this strategy, you’ll avoid burning bridges and may even get a recommendation letter.
Don’t Let a Toxic Workplace Take a Toll on You
Dealing with a toxic workplace isn’t easy, but it’s sometimes manageable with the right strategies. Care for your mental health by setting boundaries and associating with positive people.
When things get tough, lean on your support system and legal resources when necessary. Still, it’s important to know when to quit and explore better ventures.
