We spend a significant amount of time with our colleagues, often more than with our families. But sometimes that time is marred by difficult experiences. Maybe your boss has a temper or sets you up for failure. Perhaps your workload is unreasonable compared to your paycheck. Or maybe your colleagues are simply unkind.
If any of that sounds familiar, you may be in a toxic work environment.
When a workplace turns toxic, it often feels unsafe. The atmosphere becomes negative, discouraging and disrespectful. You might experience aggression, bullying or even harassment. Some employees find themselves threatened or ostracized by co-workers.
A toxic environment can take a toll on your mental health, leading to burnout, high stress levels, insomnia, anxiety, low self-esteem or depression. You may feel less efficient, productive and creative. Physically, your back may hurt or your jaw may feel tight. You might also experience acid reflux or develop carpal tunnel syndrome from clenching your wrists, says Nina Segura, a Boca Raton-based business transformation expert, author of “Every Day is Friday: The ACTT Blueprint for Leaders” and founder of Metaspire Consulting.
While finding a new job might be ideal, that’s not always immediately possible. In the meantime, here are some healthy ways to manage a toxic workplace.
Focus On Your Goals
Do your best to stay positive. You won’t be in this job forever, and your future is brighter. “Making plans for ourselves gives us empowerment,” says Segura.
Escape During Lunch
If you’re able, leave the office during your lunch break. Sit outside. Take a walk. And don’t skip your break — it’s a chance to recharge and refocus.
Treat Yourself
Regular self-care can help lift your spirits. Walk on the beach, feel the water on your feet or simply enjoy the sunshine. Take a hot shower, call a friend or light a favorite candle. “Appeal to your senses,” Segura says.
Relieve Stress
Meditation, yoga and exercise are proven stress relievers. Breathwork is another helpful tool. Segura recommends breathing in for four counts and out for four.
Talk About It
Don’t keep your concerns bottled up. Document inappropriate behavior, including emails or messages, in case you need to involve human resources or seek legal advice. And don’t underestimate the power of confiding in a trusted colleague. A support system can make a big difference.