Navigating a Toxic Work Environment: Survival Strategies for Preserving Your Mental Health
Toxic workplaces can be navigated by setting boundaries, seeking positivity, leveraging coping mechanisms, avoiding internalization of others’ toxicity, limiting contact with bullies, and proactively caring for your physical and emotional health.
Dealing with a hostile, unhealthy work environment characterized by toxicity and negativity day after day can seem utterly draining. Unfortunately, many employees find themselves stuck working amongst bullies, drama, and office politics against their will. While looking for a new job may be the best long-term strategy, you still have to cope in the meantime to protect your mental health. Here are some expert-backed tips on how to survive in a toxic workplace:
- Set Clear Boundaries - Don’t get sucked into workplace toxicity. Establish clear boundaries between your work and personal life and keep your interactions strictly professional. Avoid gossip, cliques, and over-sharing personal details that can be used against you.
- Seek Out Positivity - Combat the negativity around you by intentionally surrounding yourself with positive people, activities, and messages during breaks. Nurture a positive inner dialogue and affirm your self-worth.
- Leverage Coping Mechanisms - Develop healthy coping mechanisms like journaling, deep breathing, taking short breaks, and laughing as ways to manage stress and anxiety when toxicity strikes. Maintaining perspective is essential.
- Don’t Internalize - Remember that you are not the problem; the environment is. Don’t take others’ toxicity personally or let it diminish your self-confidence. Their behavior says more about them than you.
- Limit Time with Toxic People - Set boundaries with the worst offenders. Politely decline invitations to hang out outside work and limit required interactions using email if possible. Don’t feed their drama.
- Take Care of Yourself - Get enough sleep, eat well, exercise, and partake in fulfilling activities outside work. Caring for your physical and emotional needs builds resilience to better handle workplace adversity.
While looking for a healthier work situation, arm yourself with coping strategies to withstand negativity. With concerted effort, you can achieve a positive mindset despite toxicity. Prioritize self-care and don’t lose sight of your worth.
